Elderberries are my top herbal remedy during the cooler months due to their immune-boosting properties and delicious flavor in various recipes. I use them to make elderberry marshmallows, tea, kombucha, and this simple elderberry syrup, which is an excellent way to enjoy their benefits.
The dried berries from the Sambucus nigra plant are rich in antioxidants, helping combat colds and flu. Though modern medicine is essential, it doesn’t offer much help for colds or mild flu. If you or your child have ever suffered from these, you know how rough it can be. It’s tough to watch loved ones feel bad, but nature offers remedies that can help ease and shorten illness.
Research indicates that black elderberries can help us avoid these illnesses and speed up recovery. They contain vitamins A, B, and C, and stimulate the immune system. Israeli studies show that elderberries have complex sugars that support the immune system, potentially halving recovery time.
Dr. Madeleine Mumcuoglu from Hadassah-Hebrew University found that elderberries can prevent viruses from penetrating healthy cells. Taken before an infection, they help prevent it, and taken after, they stop the virus’s spread. Clinical trials reveal significant improvements for many within just a few days compared to placebo groups.
Elderberry syrup concentrates these benefits and tastes great. My recipe includes homemade elderberry concentrate with cinnamon, ginger, and raw honey to boost immunity. If honey isn’t for you, other substitutes can be used.
Making your syrup saves money—store-bought versions can be pricey. This recipe makes 16 ounces for a fraction of the cost, and kids love the taste. You can also personalize it to your preferences.
If you don’t have dried berries, pre-made elderberry gummies or syrup are available but are pricier. If using fresh or frozen elderberries, double the recipe.
Crafting your syrup is straightforward with this recipe. Elderberry on its own is slightly sour, similar to grape juice, but honey adds sweetness, making it delicious. Unlike store-bought versions, this sugar-free syrup is thinner.
Store this syrup in a mason jar while warm for an airtight seal, extending its fridge life up to several months. Generally, it lasts about two weeks. Freeze any extra to use as needed, either in a container or ice cube trays.
You can grow your elderberry bush or work with a local herbalist to find fresh elderberries. Remember to harvest only the berries, as stems and leaves are toxic. I usually buy them online in bulk, but order early since they sell out quickly in the fall.
In our family, we take 1/2 to 1 teaspoon daily during cold and flu season as prevention. For minor illnesses, we increase the dose until feeling better. Elderberries are popular for immune support throughout the year.
Elderberry syrup also doubles as a sweet ingredient in various recipes. I’ve used it as a sweetener in panna cotta or a topping for homemade ice cream and pancakes.
I take 1 teaspoon daily and give my kids half that. During illness, I increase this amount. I prefer using raw, local honey and fresh ginger, but powdered ginger works too, though in smaller amounts. Cinnamon sticks and whole cloves can substitute powdered ones.
For powdered elderberries, use 1/2 cup instead of 2/3 cup in the recipe. This is handy if whole elderberries aren’t available.
Some may avoid sweeteners, and honey shouldn’t be given to babies under one year old. Consider alternatives instead.
I have additional elderberry recipes for kombucha and tea. You can even make elderberry gummies with this syrup!
This content is medically reviewed by Dr. Scott Soerries, MD, Family Physician, and Medical Director of SteadyMD. However, it’s essential to consult with your doctor for personal medical advice. Have you tried elderberry before? Will you attempt this recipe? How do you naturally ward off illness?
