A new Nutrients study shows that drinking 12 ounces of 100% elderberry juice daily for a week helped overweight adults activate more genes that regulate how the body uses energy after meals than a placebo Elderberry juice turned on processes that help the body manage energy better — making it easier to switch between burning carbohydrates and fat for fuel Earlier research from Washington State University showed elderberry juice improved blood sugar control, increased fat burning, and shifted energy use during meal challenges Practical tip: Aim for about 12 ounces of unsweetened, 100% elderberry juice daily for seven days. Check labels to avoid added sugars, as unsweetened juice still contains about 30 to 36 grams of natural sugar per eight-ounce serving Safety first: Never eat raw elderberries, check for medication interactions (such as immunosuppressants or diabetes drugs), and consult a healthcare provider before using if you are breastfeeding or have an autoimmune condition