How to make elderberry syrup at home with dried elderberries, honey, and spices. Plus, discover what you need to know about immune-boosting elderberries.
This easy elderberry syrup recipe made with dried elderberries, honey, and spices for an immune-boosting and delicious syrup.
What are you doing to stay well during cold and flu season? Natural remedies are my first course of action and lately, I’ve been getting lots of questions.
Are elderberries a natural remedy for colds and flu?
Elderberry has been used for immune support for centuries. However, scientific evidence supporting the benefits of elderberry to fight the common cold and influenza is not a slam dunk.
Although there’s some research that elderberry may help reduce flu symptoms, the evidence is not strong enough to recommend it as a sole solution to cure the flu.
Keep in mind that many syrups, teas, and tinctures contain elderberry extract, elderberry flowers, and other ingredients like echinacea, which can also have an impact on your immune system.
Whatever you take, be sure to tell your health care provider about any alternative or natural approaches you take. You might be able to avoid certain interactions by simply letting them know.
Research on elderberries
Last fall, I got an incredible gift package from one of my favorite supplement makers. The box included a supply of oil of oregano, echinacea, several other supplements, and a tiny bottle of black elderberry syrup. I was intrigued. But I put it on the shelf for a couple of months as I wasn’t sure I would use it.
Then I came back from Lisbon in late January sick from plane germs. I started taking black elderberry syrup and quickly noticed a difference in how I felt. And like all colds, it eventually went away but I was convinced that the elderberry syrup played a role in getting me back to normal much faster.
Learn how to make homemade elderberry syrup and why you want to do it! #functionalnutritionResearch both supports and refutes my little study of one. While there’s not enough evidence to reliably say that elderberry extract can help prevent the common cold, some evidence suggests it might help reduce the severity of colds and the duration by as many as 2 days.
This is in line with my experience with whatever I picked up on that long plane ride through two airports from Portugal earlier this year. Since then, I’ve been doing research about elderberries and loving all of the potential benefits.
I wanted to share this post many months ago – but it’s finally here – just before cold and flu season really ramps up.
So at this point, you may be wondering…
What are the benefits of elderberry?
Elderberry is getting a lot of attention because clinical research shows that some elderberry extracts, lozenges, may help reduce flu-like symptoms and duration if taken within 48 hours of onset. That does not mean it prevents or cures the flu. Please seek medical attention if you believe you have the flu or if you have any symptoms of the flu.
However, with it’s antiviral and antioxidant properties, black elderberry may have other benefits. Preliminary research shows that elderberry tea (not what I’m showing here) several times per day may help some people with constipation.
Are elderberries safe to eat?
When I started researching making my own elderberry syrup, I immediately uncovered warnings not to eat certain elderberries and to make sure that the ones you buy are safe. Cooked dried black elderberries are considered safe to as long as they are fully cooked and from a reliable and safe source.
According to the National Institutes of Health National Center for Complementary and Integrative Health (NCCIH), the leaves, stems, raw and unripe berries and other plant parts of the elder tree are toxic. Avoid those. They also caution against taking large amounts of the elderberry flower since those may also have the same substance present.
In this post, I’m only talking about black elder (Sambucus nigra L), also called black elderberry or Euro Elder. It’s notable that many different parts of the elder tree have been used in traditional medicine for years.
Now that all of that’s out of the way… let’s get on with the easy recipe!
How to make homemade elderberry syrup
Homemade elderberry syrup is very easy to make. I’m using dried elderberries for this one. You can also cook with fresh black elderberries to make jams, pies, or beverages using the juice or muddled fruit. However, it’s important to note that these foods may not have the concentration necessary to get the clinical effect of an extract or syrup.
For this recipe, you’ll need water, dried elderberries, fresh ginger, cinnamon sticks, and honey. And it will take just a few steps and about an hour to finish making your own elderberry syrup. Plus, you can make it for a fraction of the cost of buying a bottle of elderberry syrup.
How much elderberry syrup should you take?
This depends on the strength of your elderberry extract or syrup, lozenge, or gummy. I’ve personally found 2 teaspoons per day to be helpful when I had an active cold. Again. This is a study of one – me. I cannot tell you how much to take – discuss that with your personal health care provider.
Though some people take it daily, I wouldn’t necessarily recommend it. It hasn’t been studied for long-term, daily use. But stay tuned, I will be sure to update this post as more information becomes available.
Where to buy dried elderberries?
I found my organic dried elderberries at a local health food store. After dropping into the bulk section of a couple of stores with no reward, I called around to see which stores had them in stock. Apparently, Atlantans made a run on elderberries earlier in this season and everyone was sold out. It was nice because I was able to buy a small amount to experiment.
It’s easy to find dried elderberries online. I found a few co-ops selling dried elderberries with a range of $20-30/pound, with the higher end being for organic berries. I recommend going to the source instead of buying from an unknown seller on Amazon. The prices over there are inflated too.
If you’ve made it this far down, the recipe is coming right up. But I also wanted to share the article I wrote a couple of years with some tips on fighting cold and flu naturally.
Be sure to tag me on Instagram when you make this elderberry syrup and share your thoughts on staying well naturally in the comments!
How to Make Elderberry Syrup
Ingredients
- ¾ cup dried elderberries
- 3 cups water
- 3 -inch piece fresh ginger, sliced
- 2 cinnamon sticks
- ½ cup honey
Instructions
- Bring the water, elderberries, cinnamon, and ginger to a boil in a small saucepan. Simmer uncovered 45 -60 minutes - until the mixture reduces by half.
- Remove from the heat. Let the fruit and spices steep and cool slightly. Mash the elderberries with a potato masher or fork to extract as much elderberry juice as possible.
- Strain the elderberry juice into a jar or bowl using a cheesecloth, fine mesh sieve, or nut milk bag. Discard the spent berries, ginger, and cinnamon sticks.
- Whisk in the honey until well combined. Your syrup is done! Store the elderberry syrup in a sealed jar or bottle in the refrigerator.
Veena Azmanov
Thank you very much for such an interesting information on making this Syrup. Great for home remedies. Love the flavors infused in making it.
Marisa
I find it to be so interesting too! And the ginger and cinnamon really help add a little extra flavor to the syrup!
Jacque Hastert
Thanks for sharing all the benefits of elderberry. Not only are they delicious, but the health benefits are amazing. Everyone should have a bottle handy.
Marisa
The health benefits are so fascinating! I can’t wait to try out some other recipes with them.
Jori
My daughter and I have had way too many colds this year. This sounds like a yummy and natural way to boost our immune systems.
Marisa
It is a tasty way to do it! Enjoy!
Sheila Peterson
Can I take 2 teaspoon in a day ? Thank you
Marisa
Hi Sheila, I’m not able to answer that specifically for you. Please check with your healthcare provider to determine what would work best for you.
Andrea @ Cooking with Mamma C
I’ve never tried elderberry syrup but am intrigued by the health benefits! It looks wonderful.
Marisa
I’m amazed by how powerful some foods are. So exciting to see the research continue to grow!
Matt @ Plating Pixels
Sounds amazing. I’ve never even seen elderberries but want to find them now!
Marisa
Thanks, Matt! You definitely have to go looking for them or order online as they are not the easiest to find!
Jennifer Flynn
Hi Marisa, thank you so very much for this lovely recipe. Would I be able to use freshly picked elderberries instead of dried ones? Thanks
Marisa
Hi! I have not tested this recipe with fresh elderberries as they are not readily available in my area. I don’t think it would work as-is and I’d guess you’ll need to make some changes since the fresh berries have significantly more moisture.
Laurie
In other recipes I’ve seen, you would double the amount of dried berries and reduce the added water by 1/2-3/4 cup.
Thomas BLG
I’ve never mad homemade syrup!
I’ve always thought of it like a very laborious thing to do.
But I love how yours turned out.
Karen
I’ve been seeing a lot of my friends on social media speak about this. I’ve also had a lingering cold/respiratory issue for 2 months. So I picked some of this up from Gaia Herbs. Whew! It is so sweet but tasty as well. Glad I can make my own and will do that when the bottle runs out. Looks easy enough.
Marisa
Yes. I love the Gaia brand but it’s nice to be able to make your own to control the sweetness. Hope you feel better soon!
Nikki
Elderberry can be really dangerous for people with autoimmune disease. Often, people who truly have Hashimoto’s thyroiditis are simply told they have hypothyroidism, and they never know it’s the autoimmune type. I see you’ve included a line about talking to your doctor and that’s great, but I would strongly urge you and plea that you also include a phrase about how it can be dangerous for some people with autoimmune disease such as a certain type of hypothyroidism, ulcerative colitis, Lupus, etc. Please do consider adding this information. Other websites are linking to this article without mentioning it either, and it can send someone with autoimmune illness into a severe flare even if they’ve talked to their doctor.
Jodie
Reading over your instructions I’m confused as to when to add the cinnamon sticks and ginger. You state to discard them but I don’t see when to add them. Thank you
Marisa
Hi Jodie. I just fixed it. You add the cinnamon and ginger to the pot with the elderberries to boil/simmer/steep. Thanks so much!
Jodie
Thank you can’t wait to try it
Marta
I only can find elderberry tea, can I make the syrup adding the tea (once done)?
Marisa
No. Unfortunately, that won’t work. If you’re not able to find the berries locally, try ordering them.
Jill
How are elderberries dried?
SARAH LYNN ROLEY
Probably can use DEHYDRATOR to dry elderberries. But i also would like instructions!
Marisa
You might try one of the online tutorials detailing how to dry elderberries with a dehydrator or an oven. I can’t get fresh elderberries where I live so don’t have any firsthand experience.
Valinda
Can you make this with 100% elderberry juice that can be purchased from wylewood cellars?
Marisa
Hi! I haven’t tested the recipe using juice so can’t say how it would turn out. It would depend on the juice itself I’d guess but sorry I don’t have additional insight to share.