The Best Tasting Homemade Elderberry Syrup Recipe [Natural Cold + Flu Remedy]
Ditch the drugstore, raid your pantry! This easy elderberry syrup recipe uses simple ingredients to fight off winter nasties. It’s Nature's medicine in a bottle.
Instead of reaching for conventional cold and flu medicine this season, which lets face it, tastes disgusting and are full of nasty ingredients like sugar and artificial flavors, lean into something more holistic – and far more delicious.
What is Elderberry Syrup?
Elderberry syrup recipes are a centuries-old herbal elixir that has proven antioxidant benefits and may reduce symptoms of cold and flu. That’s why you’ll find it among our favorite natural cold and flu remedies. Plus, it’s so tasty even kids like it. Watch the video to see how easy it is to make this elixir and read on to discover the health benefits of elderberries.
What are Elderberries?
Black elderberries, or Sambucus nigra, are small berries that come from the European elder tree, native to Europe and North America. The tart, bluish-purple berries and cream-colored flowers of the tree have been used for centuries for topical wound healing and to treat illnesses such as the cold and flu.
In fact, its potent medicinal powers gave the elder tree the nickname of the “country people’s medicine chest” for centuries.
Although black elderberries can be consumed raw, the Practical Herbalist1 notes that “they should to be processed into syrup, jam, vinegar, or tincture before use to prevent an upset stomach.” The outlet also suggests avoiding dwarf elder (Sambucus ebulus), whose berries can be toxic.
This is not a substitute for professional medical advice. See your primary care physician when making changes to your lifestyle.
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Elderberry Syrup Benefits
Elderberry has been widely studied due to its reported antioxidant, antiviral, antidiabetic, anti-inflammatory, immune-modulating, and antidepressant properties. As a result, we can categorically attribute many of its powerful healing benefits to its incredible antioxidant content. These include anthocyanins, which give the berries their rich blue-violet color.
One study from RSC Adv2 notes that elderberry is particularly rich in antioxidants, notably, as compared to blueberries. The study notes that elderberry juice “exhibited stronger reduction potential” as compared to blueberry juice, something a 2018 paper in Redox Biology3 explains is a “good predictor of antioxidant activity.”
Ensuring adequate and balanced nutrition is always a great idea, but during cold and flu season — it’s essential — but not always easy. Read our full guide on science-backed and in-house tested greens powders, as well as our break down on these green rockstars: chlorella, spirulina, and wheatgrass to find out if you should add these powerful greens to your daily routine.
Have you given elderberry syrup a try, homemade or otherwise? Share your experience with our community in the comments below!
Elderberry Syrup for Cold and Flu Support
Many symptoms of the cold and flu can be eased and treated with this powerful little berry. Two randomized, double blind, placebo-controlled studies4 demonstrate that elderberry extract, Sambucol, “effectively inhibits both influenza A and B strains when given orally to patients in the first 48 hours of flu-like symptoms.”
Another study5 showed a beneficial effect on severity and duration of cold and flu-like symptoms when participants consumed elderberry extract lozenges.
Consuming elderberry may also shorten cold duration and symptoms in air travelers. A study6 published in the journal Nutrients showed that travelers using elderberry for ten days before travel and for five days post-arrival overseas experienced a two day shorter duration of the cold and a reduction in cold and flu-like symptoms.
Elderberry’s Vitamins and Nutrients
Along with being antioxidant superstars, elderberries also contain a variety of nutrients including vitamins A, C, and E and trace minerals such as copper, zinc, iron, potassium, calcium, and magnesium.
Concerns have been raised about elderberries’ potential to stimulate cytokine storm or cytokine release syndrome (CRS). This is highly unlikely, as CRS is sparked in late stage infections with a large amount of tissue damage. Gaia Herbs7 has further information about this possible side effect of consuming elderberry. As with any supplement, be sure to consult your primary care physician to determine if taking elderberry is right for you.
How to Take Elderberry Syrup
Elderberry syrup can be taken daily during cold and flu season to support and help modulate the immune system.
According to the Practical Herbalist, “elder constituents do not cling to the tissue, which means daily treatment is not only safe but also necessary to block viruses.”
“Consuming elderberry”, the outlet continues, “doesn’t overtax the immune system or cause imbalances in the digestive tract that allow yeast infections to take hold, either, making it safe for daily consumption.”
Consult your primary care physician to find out what’s the right dose for you. A standard dose is ½ teaspoon – 1 teaspoon for children and ½ – 1 tablespoons for adults. If the cold or flu does hit, take the standard dose every 2-3 hours until symptoms subside.
Elderberry Syrup Can be Used in Savory + Cocktail Recipes Too
Elderberry syrup is not only a medicinal powerhouse but a secret ingredient in the kitchen too. Here are just some delicious ways to enjoy this sweet syrup – and reap a dose of antioxidants and immune system support in the process!
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How to Make Elderberry Syrup
Making elderberry syrup in your own kitchen is a rewarding and simple task. All you’ll need are a few ingredients and optional spices to give the syrup a hint of warming flavor.
To prolong the shelf life of elderberry syrup, add a splash of brandy.
Homemade Elderberry Syrup Instant Pot Option
Add all of the ingredients, except the honey to your Instant Pot. Close and seal the lid and set the manual option on high pressure for nine minutes.
Vent the pressure and strain the ingredients. Stir in honey and cool to room temperature.
Ingredients
Preparation
- Simmer dried berries in water with spices until liquid is reduced to two cups, which should take 30-45 minutes.
- Strain liquid mixture and discard or compost berries, ginger, cinnamon sticks, and cloves. Make sure to press the berries through the strainer firmly to extract any remaining liquid.
- Allow mixture to cool slightly before stirring in raw honey.
- Store in an airtight glass jar in the refrigerator for up to four months.
Please note, when making changes to your health care routine please get professional advice from your primary care physician. The above conversation is for discussion purposes only and is not medical advice. There isn’t a dietary supplement on the market that can cure, treat, or prevent any disease.
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Sources
1. https://thepracticalherbalist.com/advanced-herbalism/elderberry-the-flu-fighter/
2. https://pubs.rsc.org/en/content/articlehtml/2020/ra/d0ra09129d
3. https://www.sciencedirect.com/science/article/pii/S2213231718302465
4. https://pubmed.ncbi.nlm.nih.gov/9395631/
5. https://www.semanticscholar.org/paper/Pilot-Clinical-Study-on-a-Proprietary-Elderberry-%3A/367d1c92716b6be462f26dbfe6c223863dc78464
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848651/
7. https://www.gaiaherbs.com/blogs/seeds-of-knowledge/the-facts-on-black-elderberry-and-covid-19
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