Hippocrates is said to have called the elder plant his “medicine chest,” and for thousands of years its therapeutic properties have been revered in folk medicine. (1)
Now studies are starting to confirm what tradition has long held: elderberries are a delicious and effective way to support immune function during cold and flu season. (2)
Unlike fire cider, which supports the immune system through an apple cider vinegar infusion of pungent and spicy herbs, this elderberry syrup recipe uses a sweet and simple decoction of berries and honey.
It’s delicious, kid-approved, and super easy to make. We’ll dive into the benefits soon, but as always I want to mention that none of these statements have been evaluated by the FDA, this article is not medical advice, and it is not meant to diagnose or treat any condition. Now that we’ve got that out of the way, let’s dive in.
It’s an herbal syrup, which is a decoction (long-simmered tea) mixed with a sweetener such as raw honey to extend the shelf life. Elderberry syrup is typically made with black elderberry (Sambucus nigra), but can also be made with sweet elderberry (Sambucus canadensis).
Both varieties are rich in constituents that have long been revered for their ability to support healthy immune function, cardiovascular health, and more.
Elderberries yield a syrup that is sweet and delicious, which makes it easier to get family members on board about taking it. They’re also rich in antioxidants such as anthocyanins and quercetin, which have health benefits we’ll discuss below.
According to herbalist Rosemary Gladstar, “Travel through any European country in wintertime, and you’ll find a variety of elder products lining pharmacy shelves.” (3)
That’s because the compounds in elderberries work synergistically to support the body in a variety of ways. Here’s an overview:
Elderberries are one of the most concentrated sources of a flavonoid called anthocyanin, which is found in lower amounts in blueberries and blackberries. Anthocyanins are potent antioxidants that have immune supporting properties. (4)
In this Norwegian study, researchers found that flu patients who received elderberry extract noticed a reduction in symptoms about four days sooner than those who received a placebo. Another study conducted at the University of Sydney found similar results.
Elderberries are also a good source of betacarotene (a precursor to vitamin A), calcium, magnesium, potassium, vitamin B6, iron, valerianic acid, viburnic and shikimic acids, tyrosine, and other health supporting alkaloids. (5)
They’re also naturally rich in vitamin C, but cooking breaks down vitamin C and elderberries need to be cooked before they’re consumed. If you eat more than a small handful of fresh berries, they can have a laxative effect and cause digestive upset.
According to The Herbal Apothecary, elderberries support the body’s natural process of resolving excess phlegm.
Elderberries are rich in a flavonoid called quercetin that supports the strength and integrity of capillaries. For people already within normal range, quercetin can support optimal blood pressure levels. (6)
The antioxidants in elderberry also support cardiovascular health by protecting lipids from oxidation. (7)
The flavonoids in elderberries also help the body absorb vitamin C, which is essential for processes like collagen synthesis in addition to immune function. (8)
As I cover in this post on different types of herbal preparations, dried berries need a little coaxing to release their therapeutic compounds. The best way to extract their goodness is to simmer them in water for 20-60 minutes (depending on the type of berry and what you’re making).
Here’s a video that shows the step-by-step process for making elderberry syrup. If you prefer written instructions, you’ll find them in the next section below.