Elderberry Syrup for Immune Support

With colder weather, we tend to see a rise in illness - whether that’s the common cold or a virus like the flu.  Winter often puts our immune systems into overdrive as they try to keep up with the increase in germ exposure, changes in diet patterns around the holidays, travel stress and simply being inside more often.  

Simple practices like washing hands and getting adequate rest, hydration and nutrition are all important ways to support the immune system. When you’re looking for an extra boost, however, herbs offer a beautiful balance between food as medicine and supplementation.

One of the most common, simple, safe — and tasty! — options is elderberry syrup, a traditional remedy used to support immune health and help the body ward off illness.

What are elderberries?

Elderberries (sambucus spp.) come from the elderberry, or elder, shrub.  Although sometimes called trees, they are technically a shrub that can, in some environments, grow very tall.   

Different varieties are found around the world and the plant itself has a long tradition in medicine.  Elderberries are known to have antioxidant, antiviral and antibacterial properties, which is part of what makes them a popular herb for immune support.  The flowers of the plant - elderflowers - are also commonly used to treat a variety of illnesses. 

How do you use elderberry syrup?

Elderberry syrup is most commonly used for seasonal immune support or at the first sign of illness.

In general, most people take elderberry syrup as follows

• For prevention and general immune: 1 teaspoon per day

• At first sign of illness: 2- 3 teaspoons per day

Specific dosing can vary based on age, health status, and the specific product used. When in doubt, follow the instructions on your product label or consult a qualified healthcare provider.

As far as how to take it - it’s delicious straight off the spoon, but I have also mixed it with seltzer water for a nice immune-supportive spritzer.

Is elderberry syrup safe?

Yes, elderberry syrup is considered very safe to use for most people - including during  pregnancy and for children.  

However, if your child is under 1 year of age do not use a syrup made with honey. 

Note that raw elderberries should not be consumed, but once they are cooked down and prepared into a syrup they are safe.

Where can I find elderberry syrup?

Elderberry syrup is widely available in most health food stores.  Many grocery stores will also have elderberry syrup supplements or gummies.

Though between you and me, there’s something more fun about getting to take a spoonful of syrup every day (just like Mary Poppins!). 

Can I make elderberry syrup at home?

Absolutely! I find this the most fun because you can customize it to taste.

Simple Homemade Elderberry Syrup Recipe 

Ingredients: 

• 3 cups water

• 1 cup honey 

• ½ c dried elderberries

Instructions:

1. Add water and elderberries to pot.

2. Bring to a boil, then reduce to a simmer for about 30 minutes

3. Mash down the berries for extra juice

4. Strain liquid into a clean bowl.

5. Add honey to taste.

6. Pour into a clean jar or bottle for storage. 

Storage:

• Store in fridge for up to 3 months 

• Store in  freezer for up to 6 months

Herbal Add-ins for (optional) customization

I like to add extra herbs for a more nourishing boost  - however as several of these can bitter, I recommend only adding them in for the last 10 minutes of simmering.  Play around with amounts and flavor combinations.

• Echinacea - immune boosting

• Elderflower - immune boosting

• Oat straw - nervous system calming

• Cinnamon - warming, stimulating, supports circulation

• Cloves - warming, antimicrobial, antioxidant

  
  

If you’re curious about how herbal and nutritional support can fit into your own health picture, working with a trained provider can help ensure safety, effectiveness, and personalization. Schedule a free 15-minute discovery call here.