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.
This winter, skip the usual sugar-filled cold remedies and try a naturally sweet, delicious, and effective alternative: homemade elderberry syrup. Our immune-boosting syrup is not only nutritious but also bursting with flavor. Made with natural ingredients, it brings out the perfect balance of elderberries’ tartness, smooth honey sweetness, and warming spices.
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. The unique flavor of elderberries makes it a delicious remedy, which is why it’s so easy to incorporate into your daily routine.
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 or also known as the European elderberry tree, native to Europe and North America. Another variety, the American elder, also produces berries, but Sambucus nigra is the most commonly used for health benefits. 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 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 and is often included in dietary supplements, such as Organic Elderberry Juice Powder and other elderberry products, due to its reported antioxidant, antiviral, antidiabetic, anti-inflammatory, immune-modulating, and antidepressant properties.
Many of its powerful healing benefits can be attributed to its rich antioxidant content, including anthocyanins, which give the berries their deep blue-violet color. These antioxidants help reduce oxidative stress and protect cells from damage caused by free radicals.
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.”
Health Benefits Beyond Immune Support
Elderberry syrup is widely recognized for its immune-boosting properties, but its benefits extend further.
The anti-inflammatory effects of elderberries can help soothe symptoms of inflammation, while their anti-carcinogenic properties may aid in preventing the development of harmful cells. Additionally, elderberries are valued for their therapeutic properties and diuretic effects, which contribute to overall wellness and health maintenance. Incorporating elderberry syrup into your daily routine can support a balanced lifestyle.
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. In fact, elderberry apitherapy, which combines elderberries and honey, has been used for its soothing effects. Even elderberry flowers are known for their medicinal properties
Two randomized, double blind, placebo-controlled studies4 demonstrate that berry 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.
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: chlorellaspirulinawheatgrass to find out if you should add these powerful greens to your daily routine.
Elderberry’s Vitamins and Nutrients
Along with being antioxidant superstars, elderberries also contain a variety of nutrients including Vitamin C, vitamins A 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
Black Elderberry syrup, can be taken daily during cold and allergy season for added immune support. It’s safe for the entire family, specially when made with natural ingredients, and provides additional health benefits to help modulate the immune system, and can be used to address various health conditions.
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 also a secret ingredient that adds a delicious flavor to dishes. Since it’s low in calories, it can easily be incorporated into a low-calorie food diet, making it a guilt-free addition to sweet and savory recipes.
Enhance your elderberry recipes with natural ingredients like a sweet cinnamon stick or a hint of raw honey for a warm, aromatic touch. These additions create a deliciously fragrant syrup that not only boosts immunity but also brings out a smooth, pleasant flavor. Here are just some delicious ways for the whole family 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 with whole food ingredients in your own kitchen is a rewarding and simple task. All you’ll need are organic ingredients and optional spices to give the syrup a hint of warming flavor. You can play around with natural sweeteners like raw honey, maple syrup, organic cane sugar, or agave , and add organic lemon juice concentrate to find the perfect blend that matches your taste.
You can explore variations of elderberry syrup or stick to traditional elderberry syrups by following this recipe for elderberry syrup to create a personalized batch.
Why Homemade Elderberry Syrup is Better
Unlike store-bought versions that are often too sweet and packed with artificial ingredients, our USDA certified organic homemade elderberry syrup is all-natural, customizable, and full of flavor. Made with fresh, organic ingredients, it offers a pure, nutrient-rich remedy to help boost your immune system during cold and flu season.
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. Avoid overcooking to prevent herb degradation and preserve the potency of the syrup. For best results, consider the correct herb ratio; typically, using about an ounce of herb per four cups of water ensures optimal extraction, depending on the type of herb you use
- 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 your elderberry syrup in a glass bottle to maintain freshness, especially during the winter months when it’s most commonly used to combat cold symptoms.
- 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.
Pro Tips:
- To prolong the shelf life of elderberry syrup, consider adding a splash of alcohol, such as brandy. However, for those preferring a syrup without alcohol, it can still be stored effectively without it. Adding optional alcohol is simply a choice for those looking to extend freshness.
- For a sweeter twist, mix your elderberry syrup with maple syrup. It adds a rich, smooth flavor that pairs perfectly with pancakes, waffles, or even your morning tea.
- Using plump elderberries or fresh berries can enhance the flavor and effectiveness of your homemade syrup
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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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