What Is Elderberry Syrup and What is it Good For? (Plus - How To Make Your Own!)

By: Barb Biagioli

Even though it feels like winter should be over by now, realistically the chilly days are going to stick around a bit longer. So while I feel myself shriveling up, withering and waiting for the sun to appear and breathe life back into my bones, I’m going to try to embrace the remainder of the cold season.

There are parts of this season that I do enjoy, like gathering what I can find at the local farmer’s market, searching for seasonal inspiration and spending time cooking with nourishing foods. So far, I’ve conjured up a few recipes, like vegan eggplant bolognese and a winter detox salad. Dishes that are loaded with immune-boosting foods – all things warming, nourishing and good for the weary winter soul. But on top of finding healthy comfort foods, I’ve been focusing on ways I can improve my immune health.

Enter, elderberry syrup. In addition to whole plant foods that are great for immune system support, elderberry syrup is a great cold and flu prevention aid and remedy that you may want to consider adding to your supplement regimen.

During this “sickness season” and all year long, it’s critical to care for the immune system. It’s also important to understand how the immune system works and how you can prevent illness in the first place. Like all supplements, elderberry syrup should complement a whole foods diet, sound sleep, physical activity and self-care. So let’s talk a little bit more about what makes elderberry syrup such a helpful little health-aid.

Boosting The Immune System

It’s no coincidence that we see an uptick of cold and flu viruses during the winter. The increase in sugar consumption, lack of vitamin D and fresh air, compromised sleep patterns, and poor food choices, just to name a few - make it increasingly difficult for your body to fight off invading illness. Now that we’re in the home stretch, we must continue to prioritize preventative care.

Your diet greatly influences your immune system's ability to do its job. If you are consuming a diet high in sugar and processed foods, your immune system will suffer. A modern Standard American Diet or Western Pattern Diet is characterized by the consumption of highly inflammatory heavy foods, including high levels of animal-based foods, animal derived saturated fats, sugars, processed foods, artificial ingredients, and salt, essentially a diet that is low in plant derived fibers. Unfortunately, this is the opposite of a diet heavy in the plant-based foods that are positively associated with a healthy gut microbiome and optimally functioning immune system.

Proper nourishment and nutrition support a body that is well equipped to fight off bacteria, viruses and other foreign invaders that the body deems dangerous. Like plant-based foods that are high in antioxidants, elderberry, is loaded with flavonoids and vitamin C, which are great for maintaining a strong immune system.

What is Elderberry?

Elderberry is one of the most commonly used medicinal plants in the world. It is most often consumed as a supplement to treat cold and flu symptoms, but traditionally, Native Americans used it to treat infections, while Egyptians used it to improve their skin health and heal burns, and it is still gathered and used throughout Europe today.

Native to Europe, Africa and parts of Asia, as well as a few parts of the U.S., Sambucus is a genus of flowering plants in the family Adoxaceae – more commonly called elderberry or elder. Sambucus nigra is the most commonly used variety of elderberry for medical purposes – the berries that are found in syrups, jams and wines. They are loaded with immune boosting properties and antioxidants that help prevent cell damage.

Health Benefits of Elderberry

The elderberry plant is known for its range of health benefits, including its ability to help with sinus issues, nerve pain, inflammation, chronic fatigue, allergies, constipation and even cancer. But it is possibly most well known for its remarkable ability to relieve and shorten the duration of the cold and flu viruses when taken at the onset of symptoms. Elderberry has an impressive nutritional composition that is:

• High in vitamin C, 60% of the recommended daily intake

• High in dietary fiber, more than 25% of the recommended daily intake

• A good source of phenolic acids, antioxidants that reduce damage from oxidative stress

• A good source of flavonols, important for protecting the cardiovascular system and brain

• Rich in anthocyanins, compounds with a strong antioxidant profile and anti-inflammatory effects

Elderberries are not only nutritious, but provide a whole host of health benefits, including their ability to fight cold and flu symptoms, support heart health, fight inflammation and infections, among many others.

Cold and Flu Relief

Research shows that elderberry extract is a safe and effective treatment for cold and flu symptoms. The berries contain chemical compounds known as anthocyanidins, which have immunostimulant effects. Taken within 48 hours of the onset of flu symptoms, elderberry has been shown to shorten the duration of the flu by up to four days.

Lowers Blood Sugar

Research has confirmed that the extracts of the elderberry flower stimulate glucose metabolism and the secretion of insulin, which helps to lower blood sugar levels.

Eases Allergies

The flowers of the elderberry are also known to be an effective herbal allergy remedy.

Because allergies involve inflammation and a heightened immune system, elderberry has the ability to improve immune function, reduce inflammation and provide allergy relief. In addition to using elderberry syrup for colds, it may also be used for treating hay fever-like symptoms on its own, or in combination with other natural remedies.

Supports Heart Health

Although the studies are not conclusive and results vary, some research suggests that elderberry extract may improve health by reducing cholesterol levels and improving HDL functions. This may be a result of the anthocyanins that are present in the elderflower and their anti-inflammatory effect. These anthocyanins, which are polyphenols, may also help to lower blood pressure and improve arterial pressure in those that have hypertension.

Promotes Skin Health

Elderberry may also help improve the pigmentation and structure of the skin. It contains bioflavonoids, antioxidants and vitamin A, the perfect combination of vitamins and nutrients for improving skin health. Specifically, anthocyanin – a natural plant pigment found in elderberry that has been shown to have anti-inflammatory and antioxidant properties – may improve skin’s structural condition to give it a natural boost.

May Help Fight Cancer

Elderberry has chemopreventative properties that may inhibit, delay or reverse cancer formation. Rich in anthocyanins, elderberry extract has been shown to have a broad range of therapeutic, pharmacologic and anti-carcinogenic properties. One study found that both the American and European elderberry were found to demonstrate significant chemopreventative potential – making elderberries a potential cancer fighting food.

So, basically elderberry does just short of everything. But what is the best way to use it and introduce it into your own life?

How to Use Elderberry Syrup

First and foremost, always check with your doctor to ensure that you are not taking any medications that may be impacted by the consumption of elderberry. Secondly, the berry itself is actually known to be poisonous and can cause stomach issues when consumed raw – so always consume your elderberry cooked down into a syrup, tincture, jelly or jam, tea, juice, or lozenge.

When it comes to colds, flu and upper respiratory issues, elderberry syrup is very popular and can be easily made at home in less than an hour with dried elderberries, water and raw honey. If that’s not for you, you can buy elderberry syrup or other products (like these gummies). But be wary of the ingredient list. It’s best avoid things like citric acid (high MSG content) and other shelf stabilizers and gums.

Elderberry tea is also a great option, you can buy elderberry tea or if you’re up for making your own, give it a whirl. You can buy the dried elderberries and make a brew using one tablespoon of berries with eight ounces of water. Once cool, add honey and lemon for a bit of sweetness and flavor, as the berries themselves tend to be a bit bitter even once cooked down.

How To Make Homemade Elderberry Syrup

•  Prep Time: 5 minutes

• Cook Time: 1 hour

• Servings: 2 cups

• Serving Size: 1 tsp

• Calories: 6

INGREDIENTS

• 2/3 cup dried elderberries

• 3 ½ cups water

• 2 tbsp fresh ginger, grated

• 1 tsp Ceylon cinnamon

• ½ tsp ground cloves

• 1 cup raw honey

INSTRUCTIONS

 1.   Combine the elderberries, water, ginger, cinnamon and cloves into a medium saucepan over high heat and bring the mixture to a boil. Lower the heat to a simmer and allow the mixture to cook for about 45 minutes, uncovered until the liquid has reduced by half.

2.   Remove from the heat and let cool until it is cool enough to be handled.

3.   Strain the liquid into a mixing bowl or glass jar, mashing the berries in a mesh strainer to release any remaining liquid.

4.   Discard the elderberries and let the liquid cool to lukewarm.

5.   Once the liquid has cooled, add the raw honey and whisk well.

6.   Pour the mixture into a 16 ounce glass mason jar or bottle and store in the fridge.

Standard Dose

½ - 1 teaspoon for children

½ - t tablespoon for adults

 If sick with the cold or flu, take the normal dose every 3-4 hours instead of once a day until symptoms disappear.

 Disclaimer: Always consult your healthcare provider or child’s pediatrician to discuss introducing elderberry syrup to their supplement regimen. Discuss potential side effects with a medical professional.

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