Elderberries are one of my most used herbal remedies for the colder months. Both boost the immune system and are delicious in different recipes. I make elderberry marshmallows, tea, and even kombucha. This easy elderberry syrup recipe is a great way to get all its benefits!
The dried berries of Sambucus nigra The plant is naturally high in antioxidants that help with colds and flu. You can use them in a variety of remedies, and my favorite is this simple elderberry syrup.
Elderberry: a natural remedy for colds and flu?
There is certainly a time and place for conventional medicine and doctor visits. Unfortunately, there’s not much conventional medicine can do for the common cold or even a mild case of the flu.
If you or your child have ever had a bad case of the common cold or flu, you know how miserable it can be. Especially for moms. It’s horrible to see your children feel so bad and not be able to fix it. Fortunately, nature provides us with remedies that can help. And help shorten the duration if we get them.
Research shows that black elderberries (Sambucus nigra) can help us avoid these diseases. They can even help speed up recovery time for those who already have them. I have also found that elderberries offer some relief from discomfort during minor illnesses.
Elderberry Benefits
Elderberries naturally have vitamins A, B and C and boost the immune system. Israeli researchers discovered that elderberries are very effective against colds and flu. Its complex sugars have been clinically shown to help strengthen the immune system. It can cut your recovery time in half or more!
Dr. Madeleine Mumcuoglu of Hadassah Hebrew University in Israel discovered that elderberry dismantles the enzyme that viruses use to penetrate healthy cells in the lining of the nose and throat. Taken before infection, it prevents infection. Taken after infection, it prevents the spread of the virus through the respiratory tract. In a clinical trial, 20% of study subjects reported significant improvement within 24 hours, 70% within 48 hours, and 90% claimed complete healing within three days. In contrast, subjects who received the placebo needed 6 days to recover.
Elderberry syrup recipe with honey
Elderberry syrup provides the concentrated immune-supporting benefits of black elderberries. Plus it tastes delicious! My recipe uses homemade elderberry concentrate with synergistic herbs like cinnamon and ginger. Plus raw honey for an additional immune boost. If you can’t or don’t use honey, see the substitution suggestions below the recipe.
- Start by gathering your ingredients. I use grated ginger, ground cinnamon, ground cloves, elderberries and raw honey. Cinnamon sticks and whole cloves also work.
- Pour the water into a medium saucepan and add the elderberries, ginger, cinnamon and cloves. Bring to the boil then uncover and reduce to a simmer for about 30 minutes or until the liquid has reduced by half.
- Remove from heat and let cool until lukewarm. Mash the berries carefully with a spoon or other flat utensil.
- Pour through a strainer or cheesecloth into a glass jar or bowl. Discard the elderberries.
- When the liquid is no longer hot, add the cup of honey and stir well.
- When the honey is well mixed with the elderberry mixture, pour the syrup into a mason jar or glass bottle of some type.
Why make your own elderberry syrup?
On the one hand, you’ll save a lot of money!
You can buy natural elderberry syrup in health food stores or online. But it usually costs around $15 or more for 4 to 8 ounces. This recipe makes 16 ounces for much less and the kids love the taste! You can also completely customize this recipe based on your needs and flavor preferences.
Don’t have dried elderberries on hand? There are some excellent ready-made elderberry gummies and elderberry syrup that work just as well. But these supplements cost more. Also, if you have fresh berries or frozen elderberries on hand, simply use double the amount called for in the recipe.
Making your own elderberry syrup is easy with this recipe!
Elderberry syrup recipe
A simple elderberry syrup recipe made with dried elderberries, honey and immune-boosting herbs and a delicious syrup. It can be used medicinally or in homemade pancakes or waffles.
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Pour the water into a medium saucepan and add the elderberries, ginger, cinnamon and cloves.
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Bring to the boil then uncover and reduce to a simmer for about 30 minutes or until the liquid has reduced by half.
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Remove from heat and let cool until lukewarm.
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Mash the berries carefully with a spoon or other flat utensil.
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Pour through a strainer or cheesecloth into a glass jar or bowl. Discard the elderberries.
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When the liquid is no longer hot, add the cup of honey and stir well.
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When the honey is well mixed with the elderberry mixture, pour the syrup into a mason jar or glass bottle of some type.
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Ta-da! You just made homemade elderberry syrup! Store it in the refrigerator and take it daily for its immune-boosting properties.
Nutritional data
Elderberry syrup recipe
Amount per serving (1 teaspoon)
calories 14
% Daily Value*
Fat 0.01g0%
Saturated Fat 0.001g0%
Polyunsaturated fat 0.004g
Monounsaturated fats 0.001g
Sodium 1mg0%
Potassium 7mg0%
carbohydrates 4g1%
Fiber 0.1g0%
3g sugar3%
Protein 0.03g0%
vitamin a 7 UI0%
vitamin c 0.5 mg1%
Calcium 1mg0%
Iron 0.04mg0%
*Percent Daily Values are based on a 2000 calorie diet.
The standard dosage is ½ to 1 teaspoon for children and ½ to 1 tablespoon for adults. If the flu strikes, take the normal dose every 2 to 3 hours instead of once a day until symptoms go away.
More of a visual person?
Here is my one minute video tutorial on how to make elderberry syrup:
What does elderberry syrup look and taste like?
I found that elderberry on its own has a slightly tart flavor, like grape juice. However, the honey makes it a sweet and tasty syrup. Unlike some store-bought versions or syrups made with sugar, this one is finer. So don’t be surprised if your elderberry syrup seems thinner!
What is the difference between elderberry syrup and elderberry juice?
This recipe makes a strong elderberry tea or concentrate that is mixed with honey. Traditionally, herbal syrups are usually made with herbal tea and sugar to obtain a thick syrup. This version is thinner because it is made with raw honey. However, elderberry juice is simply the juice squeezed from fresh elderberries.
How long does homemade elderberry syrup last?
The short answer is that it really depends. I found that placing the finished syrup in a mason jar while it is warm creates an airtight seal. This allows it to last much longer in the refrigerator, up to several months. As a general rule, it lasts about two weeks in the refrigerator. I usually freeze anything I won’t use during that time. You can also freeze some in an ice tray and thaw small amounts when necessary.
Fresh Elderberry Syrup Recipe
You can harvest fresh elderberries and even grow your own elderberry bush. But it’s important to make sure you’re growing the right plant. I also recommend working with a local herbalist to find/harvest fresh elderberries. Make sure you only harvest the berries. The stems and leaves are toxic.
Where is the best place to order elderberries?
We don’t have a local source, so I have always ordered in bulk from an online source. (Order early because they always sell out come fall!) You can get wild or organic elderberries here. If you want to buy a full kit, our friend at Kombucha Kamp has a great one for sale.
What is elderberry syrup used for?
Our family uses it as a preventative remedy taking 1/2 to 1 teaspoon daily during peak cold and flu season. If we suffer from a minor illness, we double or triple that dose until we feel better. Elderberry is commonly used for immune support and can be used year-round as needed for its health benefits.
The unique and complex flavor of elderberries also makes this syrup an excellent ingredient in certain recipes. I made an elderberry panna cotta by substituting elderberry syrup for the sweetener. It would also be a delicious topping for ice cream or homemade pancakes.
How much elderberry syrup should you take daily?
This is really a question for an herbalist or natural healthcare provider. Personally, I take 1 teaspoon a day as an adult and give half to my kids. During an illness, I double or triple this amount.
Ingredients and substitutes for elderberry syrup
I prefer to use raw local honey when possible, but raw honey from the store will also work. I also use fresh ginger here, but you can use powdered ginger if that’s what you have (just reduce the amount to 1/2 teaspoon). And you can replace the powdered herbs with cinnamon sticks and whole cloves.
If you want to use elderberry powder, use about 1/2 cup instead of 2/3 cup in the recipe. I used them before when whole elderberries were not available.
Is there a substitute for honey in elderberry syrup?
Some people prefer not to use sweetener. Honey is also not recommended for babies under 1 year old. Some easy substitutes are:
- Use nutrient-rich maple syrup or molasses instead of honey.
- Skip the sweetener completely (this will cause the elderberry juice to go down much faster).
- Make an elderberry tincture for adults. Mix concentrated elderberry syrup with equal parts food-grade alcohol, such as vodka or brandy, instead of sweetener. Obviously, this wouldn’t be for kids, but it is a sweetener-free elderberry extract option for adults.
Can I reuse elderberries?
I do not recommend reusing them. Ideally, the boiling/mashing process removes much of the nutrients from the berries. Additionally, there is some evidence that consuming large amounts of whole berries can be problematic.
I have more elderberry recipes on the blog, including elderberry kombucha and elderberry tea. You can even use the syrup to make elderberry gummies!
This article was medically reviewed by Dr. Scott Soerries, MDfamily physician and medical director of SteadyMD. As always, this is not personal medical advice and we recommend that you speak with your doctor.
Have you ever taken elderberry? Will you try this recipe? What natural ways do you use to protect yourself from diseases?
