Why Elderberry Syrup is a Must-Have

When you settle a share of land, first plant an Elder tree, then make your home there.

~T. Elder Sachs


These days, it seems I can’t go a week without the immune benefits of elderberries being posted, shared, or pinned via one of my social media pages. BUT, there is good reason for it.

DIY Elderberry Syrup Recipe, Holistic Living with KristyAll parts of the Black Elder plant have been shown to have a variety of health benefits, making great herbal medicine for a variety of ailments: cold, flu, fever, skin eruptions, sprains, bruises, wounds, hay fever, sinusitis, tension, constipation, and more.* Elder berries are specifically recommended for cold/flu treatment and prevention because of its high levels of bioflavonoids (specific boosters of the immune system) and strong anti-inflammatory properties (helping to ease swelling in mucous membranes such as the sinuses and nasal passages).

How Elderberry Syrup Supports Your Immune System

I won’t go into all the nitty-gritty about why elderberries are good for you… a quick Google search can give you many websites with this in-depth info. But, I will say that the most intriguing to me is the WAY in which elderberries support the body’s immune response. It seems that certain compounds in the elderberries can actually decrease cell proteins that trigger an inflammatory response; in addition, they also increase (by up to ten times the normal amount!) proteins that spur production of a non-inflammatory infection fighting response.  Finally, they have been found to inhibit a virus’ ability to penetrate the healthy cells that line the inside of the nose and throat – our body’s first defense against the flu virus.†

So, you can certainly see why elderberry is a must-have component of my natural remedies kit! And, the best part is it’s super-easy to incorporate into our regular routine. Whether adding a few dried elderberries to my loose leaf tea (during steeping) or pouring a little elderberry syrup on our pancakes, it’s an easy immune-booster that the whole family benefits from.

Making Elderberry Syrup

Elderberry Syrup, Holistic Living with KristyThough you can just buy elderberry syrup from most health food stores, it is quite pricey… especially when you can make your own right at home for a fraction of the cost.

There are A LOT of variations of the basic DIY Elderberry Syrup recipe out there, any of which you might want to use. Here is my most recent favorite, with a few additional immune-boosters thrown in:


1/2 cup dried elderberries
1 cinnamon stick
8 whole cloves
1 tsp minced fresh ginger root
2 tbsp apple cider vinegar (raw, unfiltered)
3 cups filtered water
Organic cane sugar or raw, unfiltered honey


Place elderberries, cinnamon stick, cloves, ginger root, apple cider vinegar, and water in a saucepan and soak overnight (or a minimum of 6-8 hours).

Soaking Elderberries

In the same saucepan, bring mixture to a gentle boil and simmer uncovered for at least 30 minutes. Remove from heat and let cool.

Simmering Elderberry Mixture

Strain off herbs using a cheesecloth, muslin cloth, or fine mesh strainer (I prefer using the muslin because I can squeeze every last drop of juice from the herbs) and measure remaining liquid. It should equal about 1-1.5 cups of juice.

Straining Elderberry Syrup    Straining Elderberry Juice   Measuring Elderberry Juice

Return the juice to the saucepan and heat just until steaming. Mix in an amount of sugar or honey equal to the amount of juice you measured after straining; stir until fully dissolved.

Measuring Honey    Adding Honey

Let cool and pour off into a dark blue or brown glass jar. Label with contents and date and store in the refrigerator. This syrup will keep for about 3 months.

Pouring Syrup


My favorite ways to enjoy this delicious syrup include:Smoothie, Holistic Living with Kristy

  • Mix about one teaspoon into a glass of sparkling water.
  • Pour over pancakes (alone or mixed with maple syrup).
  • Drizzle over nonfat, plain Greek yogurt with fresh berries and nuts.
  • Use to sweeten oatmeal, black or green tea, or anything you would normally sweeten with honey.
  • Add to your favorite smoothie for a subtle immune boost.




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*Source: Green, J. The herbal medicine-maker’s handbook: A home manual. Crossing Press. 2000: 32.
†Source: Elder Berries for Cold and Flu Prevention, Mothering Magazine

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