Easy Immune Boosting Elderberry Syrup Recipe

Let’s talk about elderberry syrup! In many places across the US right now, everyone is coming down with something – flu, covid, bronchitis, and RSV are all running rampant. Hopefully you are staying healthy, but if you want an immune boosting tool to add to your stash of healthy supplements and supports, read ahead with me and learn about elderberries! Elderberries have been used for centuries to support immune health, and this is the perfect time to learn how to make elderberry syrup for your own household, too.

I first tried making elderberry syrup a few years ago and loved it. It is easy to make with only a few ingredients and tastes great – sweet and slightly tart with a hint of warmth from the spices. Making it at home saves money and allows you to control exactly what ingredients are added.

I buy my dried elderberries from local stores, either My Organic Market (if you’re local to the Maryland/Virginia/DC/NJ region) or Smile Herb Shop (College Park, MD or online sales via website link), and you can buy online at Frontier Co-Op, Mountain Rose Herbs, or Amazon.

If you love that adorable kitty spoon, you can get your own here to cheer up your tea and coffee!

So, why elderberries?

Elderberries are packed with antioxidants and vitamins, especially vitamin C, which is important for keeping your immune system in check. They’ve also got anti-inflammatory properties and are believed to help reduce the severity of cold and flu symptoms.

Elderberry Syrup Dosage and Frequency

I usually take about 1 tablespoon a day during cold season to keep my immune system strong. If you feel a cold coming on, you can up that to 1 tablespoon every few hours until you’re feeling better. It’s safe for kids over one year old too – just adjust the dose to 1 teaspoon instead of a tablespoon.

You can also get creative with it! Mix it into your tea, drizzle it over yogurt or pancakes, or stir it into your morning oatmeal for an extra immune boost.

It’s always a good idea to consult with a healthcare professional before incorporating any new herbal remedies into your routine, especially if you have any underlying health conditions or are on medication.

What does the science say?

We don’t want to waste time or money on something that isn’t going to actually help us, right? There has been research performed on the efficacy of elderberries to fight colds and viruses, and what I found looks pretty encouraging. Given that this is an easy, affordable, and low risk supplement, I feel confident using it for myself and my family.

Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections: Symptoms were relieved on average 4 days earlier and use of rescue medication was significantly less in those receiving elderberry extract compared with placebo.

Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial: Placebo group participants had a significantly longer duration of cold episode days (117 vs. 57, p = 0.02) and the average symptom score over these days was also significantly higher (583 vs. 247, p = 0.05).

The effect of herbal remedies on the production of human inflammatory and anti-inflammatory cytokines: The three Sambucol formulations (Black Elderberry Extract, Sambucol Active Defense Formula and Sambucol for Kids) activate the healthy immune system by increasing inflammatory and anti-inflammatory cytokines production. Sambucol could therefore have immunostimulatory properties when administered to patients suffering from influenza (as shown before), or immunodepressed cancer or AIDS patients who are receiving chemotherapy or other treatments.

Bioactive properties of Sambucus nigra L. as a functional ingredient for food and pharmaceutical industry: Numerous studies indicate that the fruit and flowers of Sambucus nigra are highly nutritious and rich in bioactive compounds such as polyphenols and anthocyanins. Thanks to these compounds, elderberry is characterized by high antioxidant activity, which significantly affects its health-promoting properties. It was shown that elderberry has mainly antibacterial and antiviral properties, can reduce sugar and lipid concentration, and even exhibit antidepressant and antitumour properties. Most studies have focused on the antiviral properties of elderberry fruit, so there is a high need for further research into the other properties of this valuable plant.

Storage Instructions and Recipe Suggestions

• You can store your elderberry syrup in an airtight glass jar or bottle in the refrigerator for up to 2 months.
• For longer storage, freeze the syrup in ice cube trays. Once frozen, transfer the cubes to a freezer-safe bag or container. Thaw individual portions as needed.
• Adults can take 1-2 tablespoons daily for immune support, and children (over one year) can 1-2 teaspoons daily.
• Use local, raw honey if possible for added health benefits.
• Sterilize your jar or bottle before bottling to extend the shelf life.
• Add a splash of lemon juice or orange peel during simmering for a citrus flavor.