The last four Christmases have not been normal Christmases for my family. Four years ago on Christmas Eve I had to go to the hospital to be induced (for preeclampsia). I had my firstborn on Christmas day.
Since then we have all caught some sort of flu or flu-like illness each year for Christmas. Yep. It’s like a horrible Christmas tradition which I’m hoping to break this year.
That’s where the elderberry syrup recipe comes in! (update: It worked! no sickness for Christmas!)
Since OG has been going to preschool twice a week she’s come home with a few runny noses (which QC promptly caught). I started them both on elderberry right away and I believe it has helped shorten their colds.
Does it Work?
Elderberry syrup has been used for thousands of years in folk medicine, but there’s some science to support it’s use for cold and flu too.
One compelling study found that using this natural remedy shortened flu-like illness by an average of 4 days. It also reduced the need for rescue medication.
Other studies have found that elderberry flavonoids are helpful at relieving flu-like symptoms. They also inhibit influenza viruses, including H1N1.
Elderberries are loaded with:
- vitamin C
- immune-boosting minerals
- antioxidants
So, along with being able to reduce symptoms and shorten illness, they may have anti-inflammatory, antiviral, and anticancer properties. (source)
But elderberry syrup is expensive and some brands include yucky ingredients, so I’m trying my hand at a homemade elderberry syrup recipe to add to my homemade natural health products.
Why Make Your Own?
Elderberry syrup is the most common herbal syrup you will find in a health food store, so why make it?
The main reason I make my elderberry is that it’s so much less expensive! A tiny bottle of elderberry at the store is at least $10, while I can make a quart for much less than that.
But there are other reasons too:
- Elderberry syrup from the store often contains sugar instead of raw honey. I prefer using raw honey for the added medicinal benefits (it’s great for sore throats!).
- My kids don’t tend to like spicy things. While most people probably don’t’ consider cinnamon to be spicy, my kids do! Making it homemade means I can make the syrup taste exactly the way we want.
If you grow your own elderberries, there’s the added benefit of using what you grow for medicine!
The Best Elderberry Syrup Recipe
This recipe is the best because it is super simple and easy to make.
I recommend making it before everyone gets sick. But it’s simple enough that if needed you could whip up a batch at the first sign of illness.
This recipe includes raw honey which may not be safe for children under 12 months old. Check with your health care provider before giving this remedy to children (or yourself). If you’d like to make it without honey you can sub maple syrup or organic sugar but you will be missing out on the health benefits of raw honey.
Ingredients
- 1 cup dried elderberries or 1 1/3 cup fresh (if you’re not sure if you’ll use a whole pound, you can get smaller amounts here)
- 3.5 cups filtered water
- 1 cup RAW honey (preferably local)
- 1 quart mason jar or similar
Directions
In a medium saucepan, bring elderberries and water to a boil. Reduce heat and simmer for 30-40 minutes. Remove from heat and allow to cool for a few minutes.
Using a fine-mesh sieve or cheesecloth, strain the elderberries over your jar. When the juice is cool enough to touch (around 110 degrees F) add the raw honey and stir. If you’re using unfiltered honey you may have to smoosh and shake for a while to fully incorporate.
Store in a cool, dark place like the refrigerator. It should last for several months.
How to Use this Elderberry Syrup Recipe
The dosage for elderberry syrup is 1/2 – 1 teaspoon for kids and 1/2 -1 tablespoon for adults.
Remember that if you want to give it to infants switch out the raw honey for sugar or maple syrup.
Take once daily through the winter to fend off colds and flu.
If you get sick, take the same dosage but increase the frequency to every 2-3 hours until symptoms are gone.
The Best Elderberry Syrup Recipe
The best (and simplest) elderberry syrup for cold and flu season.
Ingredients
- 1 cup dried elderberries or 1 1/3 cup fresh
- 3.5 cups filtered water
- 1 cup RAW honey (preferably local)
- 1 quart mason jar or similar
Instructions
- In a medium saucepan, bring elderberries and water to a boil. Reduce heat and simmer for 30-40 minutes. Remove from heat and allow to cool for a few minutes.
- Using a fine-mesh sieve or cheesecloth, strain the elderberries over your jar. When the juice is cool enough to touch (around 110 degrees F) add the raw honey and stir. If you're using unfiltered honey you may have to smoosh and shake for a while to fully incorporate.
- Store in a cool, dark place like the refrigerator. It should last for several months.
Optional Ingredients
This is my favorite recipe because it’s simple (few ingredients) and my kids prefer it without spices. But some people like the additional medicinal benefits and taste of added spices, so here are some suggestions:
- 1-2 tablespoons fresh ginger
- 1-2 teaspoons cinnamon (best from a cinnamon stick)
- 1/2-1 teaspoon cloves
- 1/2-1 teaspoon ground cardamom
Add these to the water with the elderberries. Play around with the spices until you find a combination that works for you and your family’s tastes.
Why Does Elderberry Syrup have Sugar in It?
Store-bought elderberry syrup is likely made with cane sugar (sometimes organic) and lots of it! The reason is that sugar helps to preserve the syrup. I prefer to use honey for it’s additional health benefits (and because we stay away from cane sugar when possible).Honey is great for sore throats and coughs, so it’s a great addition to this syrup.
But honey is still a lot of sugar. If you’re worried about the sugar content, you can absolutely make a syrup without sugar or honey (though it will be more like a concentrated tea). If you choose to do this you’ll need to cut the dosage down since the syrup is made up of a lot of honey!
Is Elderberry Safe?
When elderberries are cooked, they are generally safe. Never eat uncooked elderberries!
There isn’t a lot of research into elderberry’s safety in children and pregnant women, however, these groups have been using elderberry for generations without concern.
I personally use it when pregnant and give it to my kids and feel safe doing so (always check with your health care provider though).
One other issue stems from recent concern over whether elderberry can cause a cytokine storm.
The theory is that elderberry is an immune booster and will “over boost” the immune system resulting in a cytokine storm that damages already inflamed lungs and airways.
While many experts have dug deeper into this topic which you can read more about, the bottom line is:
Elderberry is an immune modulator, meaning it will up-regulate or down-regulate the immune system as needed. This is true for many herbal remedies, which is one reason I love them so much.
Unlike pharmaceuticals, herbs often have the ability to modulate processes in the body, so they are generally safe as far as over-correcting goes.
Have you ever tried a homemade elderberry syrup recipe? What did you think?
Thanks for the recipe! I’ve heard a lot about how awesome elderberry syrup is, and I would like to try and give it a second chance.
However… I say ‘second chance’ because elderberries left a rather unpleasant first impression.
Fun fact; raw elderberries contain a compound (cyanide glycoside) that breaks down into CYANIDE in your digestive system. While boiling and otherwise processing the berries will help curtail this problem, make sure that the elderberries you’re using are of the species Sambucus nigra. This is the ONLY species of elderberry that will not poison you. Do not eat ANYTHING but the berries. The rest of the elder plant is SUPER toxic.
Voice of experience here. I tried eating raw elderberries on a hike and learned to regret that one REALLY quick.
You’re right, elderberries can be very dangerous thanks for pointing that out. The ones I used (linked in the post) are the safe ones, but, like you said, they’re only safe if they are cooked!
I know this is an old post but by chance you still see this I’ll ask my question. Have you ever tried putting vanilla or oranges in the sauce while cooking it for flavor?
I haven’t because I like the way it tastes without flavoring. But you could definitely give it a try and see if you like it!
Have you ever tried putting vanilla or oranges in the sauce while cooking it for flavor?