Elderberry syrup has been used as an effective natural remedy for centuries for treating and preventing colds, coughs and flu. And it’s so easy to make yourself!
The elder tree (sambucus nigra) has been prized as a “medicine chest” for centuries because of its versatile applications. One of the most popular forms of elderberries is elderberry syrup. Today we’re going to show you how to make a potent homemade elderberry syrup – and it’s so easy!
What Are the Health Benefits of Elderberries?
Black elderberries (sambuci fructus), the fruit of the elder tree, have been used both to prevent and treat the flu, common colds, coughs, sinus pain, back and leg pain, nerve pain, arthritis, inflammation, chronic fatigue, hay fever and have been shown to help prevent cancer and to significantly reduce the risk of dementia/Alzheimer’s.
Elderberries are a natural anti-inflammatory and are particularly high in flavonoids (plant-based antioxidants) – higher than blueberries, cranberries, blackberries and goji berries – and these flavonoids are known to help prevent damage to the body’s cells and boost the immune system. They’re also high in vitamin A and with the exception of rose hips and black currants are thought to have the highest levels of vitamin C.
Quite simply, blackberry syrup is pretty awesome stuff!
Is Elderberry Syrup Effective for Treating Colds and Flu?
Numerous studies have shown elderberries to be particularly effective in treating colds and the flu. Below is a summary of just two of them.
From Pharmacy Times: “Are there natural ways to protect patients from the cold and influenza viruses? One potential remedy, elderberries, have been used for thousands of years as both medicine and in food….The results of some studies show that elderberries do indeed have significant benefits against cold and influenza symptoms.
“In one placebo-controlled, double-blind study conducted by Israeli virologist Dr. Madeleine Mumcuoglu, 93.3% of the people taking an elderberry preparation reported significant improvement in influenza symptoms within 2 days of starting it, compared with the 6 days it took for the placebo group to see improvement.
“In another randomized, double-blind, placebo-controlled study performed in Norway, researchers gave either a placebo syrup or elderberry syrup to patients who reported having flu-like symptoms for less than 48 hours. The results were similar to Dr. Mumcuoglu’s results. On average, the patients who received the elderberry syrup saw relief of symptoms 4 days earlier than the group that received the placebo syrup. As an added benefit, the patients in the elderberry syrup group reported taking significantly fewer over-the-counter medications in hopes of symptom relief.
“Researchers also have found that people who have taken elderberries have higher levels of antibodies against the influenza virus, showing that not only may the berry be able to treat flu symptoms, it may also be able to prevent influenza infection.”
Growing up my mom would regularly brew up natural home remedies when my brother and I had colds and coughs and they always served us well. Elderberry syrup was one of them. While conventional drugs certainly have their place, I’ve always been one who turns to them as a last resort, after I’ve first tried more natural, holistic options.
Elderberry syrup is an age-old elixir that has been used for thousands of years for both treating and preventing the illnesses that commonly accompany the cold weather: Coughs, colds, and the mild flu.
What Ingredients Are In Elderberry Syrup?
This homemade elderberry syrup also incorporates therapeutic doses of ginger, cinnamon, clove and raw honey for added fighting power and protection. Ginger has been used for centuries to relieve sore throats, alleviate congestion, soothe upset stomachs, and to promote sweating to eliminate toxins in the body. Cinnamon is an antioxidant-rich warming spice that helps fight infections and viruses and boosts the immune system. Cloves are a natural antiseptic and analgesic, which help eliminate and prevent the spread of germs and provide relief for sore throats. Cloves also act as an expectorant, making it easier to cough up phlegm. Raw honey has antimicrobial and antiviral properties that inhibit the growth of microbes and fight bacterial infections as well as inhibit viral activity. It’s also an effective cough suppressant, soothes sore throats and is a natural sleep aid, especially in children. If you can find it, raw buckwheat honey has the highest level of antioxidants.
How To Use Elderberry Syrup
HOW TO TAKE IT: There is no standard dose for elderberry syrup. Adults trying to prevent a cold or flu can take 1 tablespoon 3-4 times a day and increase it to 2 tablespoons 3-4 times a day to treat a cold or flu until the symptoms disappear. Decrease the dose for children. If giving it to children it’s always recommended to first consult your pediatrician. Note: The American Academy of Pediatrics recommends not giving raw honey to infants under 12 months.
Should I Use Dried or Fresh Elderberries?
The easiest form of elderberries to use for making syrup is dried. They store well and you can conveniently grab them as needed to make small batches of syrup that will remain fresh and potent before you need to make another batch. Of course if you have access to fresh elderberries feel free to use those.
I use and recommend Frontier Organic Whole Elderberries.
Let’s get started!
Place the dried elderberries, diced ginger, ground cinnamon and ground cloves in a small saucepan.
Add the water and bring to a boil. Reduce the heat to a low simmer and simmer uncovered for approx. 30 minutes or until the liquid is reduced by roughly half (this isn’t a must). Use a fork or potato masher to mash the berries.
Let the mixture steep for a few minutes and then strain the liquid through a fine sieve or cheesecloth and mash or squeeze the solids to release as much liquid as possible. Let the liquid cool until room temperature (no hotter than lukewarm) and then stir in the honey. Makes about 3 cups.
Store in the refrigerator. Will keep for at least 2 weeks.
Here’s to good health!
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And for a syrup that’s more for dessert than for medicine, be sure to try our
homemade Blackberry Syrup!
Homemade Elderberry Syrup (for colds, coughs and flu)
Ingredients
- 1 cup quality dried elderberries
- 1/2 cup chopped fresh ginger, peeled
- 2 tablespoons ground cinnamon
- 4 teaspoons ground cloves
- 4 cups water
- 1 cup raw honey, local if possible (use raw: non-raw is simply sugar with no health benefits) (raw buckwheat honey has the highest levels of antioxidants)
Instructions
- Place all of the ingredients, except for the honey, in a small saucepan. Bring it to a boil then reduce the heat to a low simmer and simmer uncovered for approx. 30 minutes or until the liquid is reduced by roughly half (though that much isn't necessary). Use a fork or potato masher to mash the berries.
- Let the mixture steep for a few minutes, the strain the liquid through a fine sieve or cheesecloth and mash or squeeze the solids to release as much liquid as possible. You can also use a food mill. Let the liquid cool until room temperature (no hotter than lukewarm) and then stir in the honey. Makes about 3 cups.
- Store in the refrigerator. Will keep for at least 2 weeks.
- There is no standard dose for elderberry syrup. Adults trying to prevent a cold or flu can take 1 tablespoon 3-4 times a day and increase it to 2 tablespoons 3-4 times a day to treat a cold or flu until the symptoms disappear. Decrease the dose for children. If giving to children it's always best to consult your pediatrician.IMPORTANT NOTE: The American Academy of Pediatrics recommends not giving raw honey to infants younger than 12 months.
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Aarti says
So ! I made it in double quantity and filled in my different containers and froze it all. I understand what you mean by nutrients getting low but I would rather take it in more quantity than not take it because it went bad. We are a family of three, we used it all up in 4 months. We all take it plentiful everyday. it does taste good. I added a little organic turmeric all while cooking it down. For the anti-viral properties and antioxidants too. the taste was good. Even baby likes it :) I used raw honey that was made in Germany. Slightly expensive but taste was great!
About sickness…humm…we the adults got cold once. really bad one. Baby got cold 3 times and had to give a/b to control the ear infection but I still kept giving it. I am sure it is helping her somehow…
any thoughts?
Kimberly @ The Daring Gourmet says
Hi Aarti, turmeric is a great addition. I’m not a doctor or certified health professional so I can’t give any official medical advice. But as with any natural remedy, or pharmaceutical for that matter, I would never make the claim that it helps in every situation all the time. On a different note, I don’t know how old your baby is but the pediatric medical board’s recommendation is to avoid giving raw honey to kids under the age of 1, just in case you’re not aware.
Beth Price-Almeida says
Taking it in small amounts daily is really healthy. Black Elderberry fights cancer and helps curb allergies as well.
Jon says
Hi, just curious…doesn’t heating remove the good stuff from the berries? Would it be better to use fresh?
thanks!
Kimberly @ The Daring Gourmet says
Hi Jon, that’s a great question. Most sources say to avoid eating raw elderberries because they contain anti-nutrient compounds that can cause severe symptoms in the body, including severe nausea and vomiting. These anti-nutrients are deactivated when the elderberries are cooked. Also, the research that has been done on the effectiveness of elderberry syrup was specifically testing cooked elderberry syrup, so while raw most certainly contains more nutrients and enzymes than cooked, that research indicates that the cooked berries still contain enough to be effective.
Ashley says
The danger of eating raw elderberry is more about the cyanogenic glycosides in them that, in large quantities, can cause a buildup of cyanide in the body and be poisonous. There are lectins also called “anti-nutrients” but the biggest problem is that they’re slightly poisonous until cooked! Better safe than sorry! 😄
Lindsey says
How many consecutive months can you take elderberry syrup for in prevention (1 tsp per day)? I cannot find any source that says for prevention the duration it can safely be used for. My family started taking it in November 2018 and I was at the end of it mid February 2019 so I started spreading it out to every few days…lo and behold, one got a cold and one now has a sore throat…I am making another batch to get us through March (so that will be 5 consecutive months.). Any insight would be helpful!
Kimberly @ The Daring Gourmet says
Hi Lindsey, there is no standard dose and the effects of long-term use, as far as I know, haven’t been researched. Normally I would say consult your doctor but they almost guaranteed won’t have a clue about this ;)
Cheryl Savage says
I have a question, I eat keto and don’t eat honey any recommendations on sweetener
Kimberly @ The Daring Gourmet says
Hi Cheryl, the purpose of the raw honey is for its medicinal benefits. Otherwise you can simply substitute regular sugar, roughly the same amount in cups.
Necia says
You can use maple syrup in place of a honey.
Cierra Keeney says
I am going to use agave. Agave is a healthy substitute.
Anonymous says
Hi there I have tried this a couple of times and can’t seem to get a thick consistency. Not sure what I’m doing wrong. Any suggestions?
Kimberly @ The Daring Gourmet says
No, it won’t have a thick consistency unless you use a thickening agent.
Sally Blue says
Hi Cheryl. I cooked my elderberries with little stems still on them. Should I throw it out?
Kimberly @ The Daring Gourmet says
Hi Sally, they won’t hurt you. Enjoy your jam!
Maria Lozada says
Is it necessary to rinse the dried elderberries before beginning the cooking process?
Kimberly @ The Daring Gourmet says
Hi Maria, no it is not.
Adriana says
How beautiful is this! In my area, elderberries aren’t available so I buy the commercial syrup. Of course, nothing compares to a homemade version.
Anonymous says
I order mine in bulk from Amazon. :)
Jessica Formicola says
I’ve heard so many great things about elderberry syrup, so I’m glad to have found a recipe! I can’t wait to try it!
Tisha says
I just got some of this recently, ready to take on this cold season!
Cookilicious says
I too prefer tried and tested home remedies than the store bought cough syrups.
Krissy Allori says
Tis the season where we need all the help we can get! Thank you so much for sharing!
Albert MERKEL says
Hi Kimberly, the jug with the locking swing top in the 1st photo; what size is it and where does one get it? I would love to have one.
Kimberly @ The Daring Gourmet says
Hi Albert, I’m trying to think where I got it and I can’t remember. At first I was thinking maybe IKEA (I have some similar bottles from IKEA) but I’m not sure. Sorry! :(
Kristin Shell says
I found 18oz glass flip top bottles at the dollar tree. They are also on dollar trees website for order.
Al says
Thanks for the info
Donna says
Dear Kimberly;
I just wanted to post how awesome I think you and your recipes are!! I absolutely adore your website. This elderberry recipe is the
icing on the cake!!!
Thank you so very very much for all your astonishing recipes that are just as authentic and one of a-kind as I imagine you must be.
Blessings to you and your family,
Kimberly @ The Daring Gourmet says
Thanks so much for such a kind and generous compliment, Donna! Blessings to you and yours also :)
Rach says
Hi! Does the liquid have to be reduced by half? I am multiplying the recipe to make a lot but the liquid is obviously not reducing by half with larger portions. Is that part necessary? Letting it simmer for 1.5 hours or so
Kimberly @ The Daring Gourmet says
Hi Rach, no it’s not necessary at all. It’s already a very concentrated syrup, more potent than the stuff you’ll find in the stores.
Kristi Glaze says
Super simple to make depending on the ingredients I have on hand.. I make all versions of this syrup My families favorite way is Jell-O shots….absolutely any flavor works!As how I judge how long to take it is all the months kids are in school is how long we take it but when they are on summer break and we’re all outside a lot we don’t take it
Lisa says
Has anyone used ground ginger instead of fresh? How much do u use?
Kristal Melbye says
The conversion for grated fresh ginger to ground dried ginger is 1 tablespoon fresh to 1/4 teaspoon dried. I use dried in my elderberry syrup. For 1/2 cup, I think that would be 2 teaspoons.
Elizabeth says
Does it matter if you added the honey in the beginning before you put it in the stove to boil and simmer
Kimberly @ The Daring Gourmet says
Hi Elizabeth, yes it does. If you’re using raw honey (which is what is recommended) it’s high in antioxidants, antimicrobial and antiviral properties that inhibit the growth of microbes, fight bacterial infections, and inhibit viral activity. Heating the honey will kill these healthful properties so that it is why it should be added at the end after the syrup has mostly cooled down.
Janet says
Due to the cyanogenic compound, it is recommended that the elderberries simmer for 45-60 minutes once they have come to a boil. A friend was given elderberry syrup last January by a neighbor. Flu was circulating in her daughter’s daycare, so she and her 4 year old began taking prophylatically. Both became violently ill, puking all night. Thinking they’d come down with a but, they stopped taking the elderberry syrup. Within 24 hours, they both felt much better. A couple weeks later, my friend began experiencing respiratory symptoms and started taking the elderberry syrup again. Once again, she spent the night vomiting. She asked her neighbor for the recipe and learned she had only processed the elderberries for 30 minutes. My friend now avoids elderberry syrup like the plague, even after learning it must be processed longer to deactivate the cyanogenic compounds.
The moral of the story is add 15-30 minutes to your boil time to avoid any issue you may encounter with vomiting. Some people are more sensitive than others, for sure. But, I prefer not to take the risk with my family.
Kimberly @ The Daring Gourmet says
Hi Janet, I’d like to see the research that measured cyanogenic glycosides levels at multiple time intervals during the cooking process. I’m pretty confident you won’t find any. That 45-60 minute figure is purely arbitrary.
The fact is, these same cyanogenic glycosides are found in over 2500 species of edible plants, including grocery staples like apples, apricots and plums which are virtually never cooked before consumption. Furthermore the level of cyanogenic glycosides in many grocery store staple fruits is even higher than those found in elderberries. So if what you’re saying is truly the case, these individuals who are sensitive to this compound would be vomiting after every apple eaten and the FDA would have long before now started including warning labels on our produce. I don’t know what triggered the vomiting in your friends but I have a hunch there was something else going on. But certainly, if something doesn’t agree with your system – whether it’s elderberries, apples or apricots – stop eating it.