Elderberry syrup is a natural remedy packed with antioxidants and beneficial compounds that can support overall health and well-being. It has been my go-to, year-round wellness remedy but it’s especially helpfully during cold and flu season, as well as spring and fall allergy season.
About 3 years ago I decided to get over my fear of making my own and take the plunge. I tried a couple standard elderberry syrup recipes and finally created one that tastes great and makes enough for the whole family, plus some to share.
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Benefits of Elderberries
Elderberries offer a range of health benefits due to their rich nutritional profile. Here are some key benefits of elderberries:
- Boosts immune system: Elderberries are known for their immune-boosting properties. They are packed with antioxidants and vitamins, including vitamin C, which can help strengthen the immune system and protect against infections.
- Cold and flu relief: Elderberries have been traditionally used to alleviate symptoms of cold and flu. Studies suggest that elderberry extracts may help reduce the duration and severity of these illnesses by supporting the immune system and reducing inflammation.
- Rich in antioxidants: Elderberries are a great source of antioxidants, including anthocyanins, which give them their deep purple color. Antioxidants help protect the body against free radicals, which can damage cells and contribute to various chronic diseases.
- Supports heart health: The antioxidants in elderberries can also benefit heart health by reducing oxidative stress and inflammation. Some research has shown that elderberry extracts may help lower blood pressure and improve cholesterol levels.
- Anti-inflammatory effects: Elderberries possess anti-inflammatory properties that may help reduce inflammation in the body. Chronic inflammation is linked to various health issues such as heart disease, arthritis, and certain types of cancer.
- Supports digestive health: Elderberries contain fiber, which is essential for a healthy digestive system. Adequate fiber intake promotes regular bowel movements and supports the growth of beneficial gut bacteria.
- Potential anticancer properties: Although more research is needed, some studies have suggested that elderberries may have anticancer properties. The high levels of antioxidants and other bioactive compounds in elderberries may help prevent or slow the growth of cancer cells.
Why Make Your Own Elderberry Syrup
Making your own elderberry syrup offers several advantages. Here are a few reasons why you might want to create your own batch:
- Quality Ingredients: When you make your own elderberry syrup, you have full control over the ingredients. You can choose to use organic elderberries and add other beneficial ingredients such as raw honey or herbs, ensuring that you are getting a high-quality product.
- Cost-Effective: Purchasing elderberry syrup from the store can be quite expensive, especially if you consume it regularly. Making your own allows you to save money, as elderberries can often be found at a more affordable price when bought in bulk.
- Tailored to Your Preferences: Homemade elderberry syrup allows you to customize the flavor and consistency according to your taste preferences. You can experiment with different ingredients such as cinnamon, cloves, or ginger to create a unique flavor profile that suits your liking.
- Freshness and Potency: By preparing your own elderberry syrup, you ensure that it is always fresh and at its maximum potency. Store-bought syrups may have additives or preservatives that can compromise the quality, whereas homemade syrup guarantees the use of fresh ingredients and immediate consumption.
- Reduced sugar content: Many commercial elderberry syrups contain added sugars or sweeteners, which may not align with dietary preferences or health goals. When making your own syrup, you have the option to control the amount of sugar or use alternative sweeteners like honey or maple syrup.
- Easy and Fun: Making elderberry syrup is a simple and enjoyable process. It can be a fun activity to do with friends or family, and the reward is a homemade remedy that supports immune health.
Remember, before adding any new supplement or homemade remedy to your routine, it’s always a good idea to consult with your healthcare provider to ensure it aligns with your specific health needs.
Elderberry Syrup Recipe
This recipe makes a little under 32oz of syrup (I usually fill a 16oz and 8oz amber glass bottle). The other thing to note is that while this says “syrup” it is much thinner and more like a tincture.
Equipment Needed
1 quart size sauce pan
1 quart size mason jar or amber glass bottle
3.5 cups of filtered water
2/3 cup dried elderberries (preferably organic)
2 TBSP fresh grated ginger (preferably organic)
1 tsp ground cinnamon (preferably organic)
1/4-1/2 tsp ground cloves (preferably organic… 1/2 tsp will create a stronger taste)
1 cup raw honey (local raw honey preferred)
(I will sometimes add in 4-5 star anise pods for added flu-busting benefits thanks to shikimic acid, which is the compound found in Tamiflu. Reference The shortest recipe for Tamiflu | News | Chemistry World.
Instructions
- Pour the water into a medium saucepan and add the elderberries, ginger, cinnamon, and cloves.
- Bring to a boil and then uncover and reduce to a simmer for about 30 to 45 minutes until the liquid has reduced by about half.
- Remove from heat and let cool for several minutes.
- Mash the berries carefully using a spoon or other flat utensil, like a potato masher.
- Pour liquid and mashed berries through a strainer or cheesecloth into a glass bowl. Discard the elderberries.
- When the liquid is lukewarm, add the cup of honey and stir until dissolved.
- Once honey is dissolved, pour the syrup into a mason jar or glass bottle.
- Let fully cool then place in refrigerator.
- Store in the fridge for up to 2 weeks and take 1-2 times per week or daily for immune boosting benefits. We usually only take every other day (and off weekends) unless there is illness going around school. Then we will take it once a day.
Standard dose is ½ – 1 teaspoon for kids and ½ – 1 tablespoon for adults. Consult your healthcare practitioner before using. If/when flu symptoms start, take the normal dose every 2-3 hours until symptoms subside.
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