Elderberry syrup is a natural cold and flu remedy with powerful medicinal benefits. It can be used preventatively to support the immune system and as a natural way to shorten the duration of symptoms due to the common cold or influenza.

This simple recipe can be customized based on your needs and flavor preferences. It’s much less expensive than elderberry syrup found at the store and just as effective, making it a no-brainer!

Elderberries are the fruit from the elder bush and are one of the oldest and most commonly used medicinal plants in the world, dating back hundreds of years to ancient Egyptians and Indigenous people. They naturally contain vitamins A, B, and C and are jam-packed with nutrients and antioxidants. They have immunoprotective and antiviral properties, making them particularly good at helping to alleviate certain cold and flu symptoms.

There are different varieties of the elderberry, but the most commonly used one for health benefits is the black elderberry (Sambucus nigra). This versatile berry is often used to make natural remedies such as gummies, syrup and tinctures.

Elderberry syrup is an easy way to get all the immune-supporting benefits of elderberries, while still tasting good. When taken preventatively, elderberry syrup has been shown to help ward off infection. When taking during infection, it has been shown to help prevent the spread of the virus and speed up recovery.

• Fights inflammation
• Alleviates upper respiratory infections
• Eases cold and flu symptoms
• Tames allergies
• Aids in fever reduction
• Helps combat constipation
• Alleviates joint and muscle pain
• Aids in stress reduction
• Minimizes fluid retention

During cold and flu season our family uses this syrup as a preventative remedy by taking ½ to 2 teaspoons daily. If one of us comes down with a minor cold or flu, we take the standard amount every few hours until our symptoms disappear.

• Children (ages 1 to 5 years): ½ teaspoon; amount can be increased as the child ages
• Adults: ½ to 1 tablespoon

• Children: 1/2 to 1 teaspoon
• Adults: 2 teaspoons to 1 tablespoon

As with any natural remedy, it’s always best to consult with your herbalist, naturopath or functional medicine doctor to determine if it’s a good option for you.

Elderberry syrup should not be given to children under the age of 1 year due to the raw honey.

We’ve found that ordering elderberries in bulk from a reputable online source is the most economical option. You may be able to find them at your local co-op or natural food store.

Because elderberry syrup has grown in popularity, dried elderberries tend to sell out during cold and flu season. For this reason, we recommend buying your berries early in the season. One pound of berries will last quite some time, even when you’re taking it preventatively.

Honey is one of nature’s MVP’s. It has anti-bacterial, anti-viral and anti-fungal properties and has been shown to boost your immune system. Plus, it acts as a thickening agent for syrup.

You can use maple syrup in place of honey, although it may not turn out quite as thick and doesn’t have the same health benefits as honey.

Some people prefer to completely omit a sweetener, which creates a juice, rather than a syrup. Without a sweetener, the elderberry juice takes on an earthy flavor. Elderberry juice doesn’t have the same extended shelf life as syrup, and will need to be frozen or consumed much more quickly.

Some of our readers have added citrus to this recipe and had great success. This is not something we’ve tried, so we can’t speak into it, but it’s certainly a great way to level up your elderberry syrup. To do this, squeeze half an orange or lemon into the boiling water. Add the peel to the pot along with the elderberries, ginger, cinnamon and cloves. Boil and strain as directed.

When cooked and stored properly (we recommend a glass airtight container), elderberry syrup keeps well in the fridge for 6 to 8 weeks.

One batch will last our family of four about 2 weeks when using it preventatively during cold/flu season.

For an extended shelf life, or to have on hand to use when someone comes down with the common cold, freeze the syrup in small 4-ounce mason jars or in ice cube trays.

Yes, if prepared properly. When cooked down into a syrup, elderberry is safe to ingest and a great natural remedy. The stems, leaves and raw berries of the elder bush are poisonous and should never be consumed.

• As part of a tincture or cocktail ingredient
• Added to hot tea
• In moderation on pancakes or waffles

Cold and flu season? No problem! We want you to be prepared with the arsenal of all-natural remedies that you and your family may need. To help, we’ve done a few posts on natural cold remedies:

• Cold and Flu Tea (Powerful Natural Remedy)
• How to Use a Neti Pot for Sinus Congestion and Allergies
• Natural Detox Bath to Help Kick Colds (Kid-friendly + Boost Immunity + Eliminate Toxins + Reduce Stress)
• A delicious Homemade Chicken Rice Soup recipe that’s perfect for the road to recovery
• Homemade Cough Syrup

While there certainly is a time and a place for doctor’s visits and conventional medicine, and we would never suggest avoiding them when ill, there isn’t much that can be done for the common cold or mild case of the flu.

In our experience, elderberry syrup is a great natural remedy that offers some relief during minor colds and the flu. Remember to always check with a doctor or health-care professional before using any natural remedy.