How to Make Elderberry Syrup at Home | Boost Immune System

Elderberry syrup has been around as natural remedies for centuries. Made from the berries (and sometimes flowers) of the Sambucus plant (most often Sambucus nigra or in North America Sambucus canadensis), it's loved for its deep purple color, tart flavor, and immune boosting properties.

Potential Benefits & Uses

Cold and Flu Symptoms: Elderberries may assist in decreasing the severity of cold and flu symptoms.

Immune Support: Due to its high content of antioxidants and flavonoids, elderberries can help boost immune response. It may also provide preventative effects resulting in milder and/or less severe symptoms.

Rich in Antioxidants: These berries provide a good source of vitamin C beneficial for immune responses

Anti-Inflammatory Properties: The flavonoids and other compounds in elderberries can assist in reducing swelling and pain in various ailments.

Heart Health: The compounds in elderberries can improve cholesterol levels, blood sugar levels, and supporting overall cardiovascular system.

Digestive Health: Elderberries are rich in fiber, which is beneficial for gut health, reducing constipation and improving the microbiome.

Homemade Elderberry Syrup

Nutritional & Compound Profile of Elderberries

Nutrient / Compound	Role / Benefit
Vitamin C	Strong antioxidant, supports immune system, skin health, collagen production
Vitamin A (in provitamin A carotenoids)	Vision, skin, and immune function
B Vitamins (B6, folate, thiamine, riboflavin)	Energy metabolism, nerve health, red blood cell production
Potassium	Heart health, blood pressure regulation, fluid balance
Calcium	Bone strength, muscle function, nerve signaling
Iron	Red blood cell production, oxygen transport
Magnesium	Muscle/nerve function, energy production, stress support
Phosphorus	Bone health, cellular repair
Copper	Antioxidant enzyme activity, iron metabolism
Anthocyanins (cyanidin-3-glucoside & others)	Powerful antioxidants, give berries their deep purple color, anti-inflammatory
Flavonols (quercetin, kaempferol, isorhamnetin)	Antioxidant, supports cardiovascular and immune health
Phenolic acids (chlorogenic acid, caffeic acid)	Antioxidant, protective against oxidative stress
Tannins	Antimicrobial and astringent effects
Dietary Fiber	Supports digestion, regulates blood sugar and cholesterol
Organic acids (malic acid, citric acid)	Contribute to taste, may aid metabolism and gut health

How to Make Elderberry Syrup

Ingredients:

• 1 cup Dried elderberries

• 2 cups Distilled or Spring Water

• 1/2 cup Sweetener (raw honey or maple syrup)

• 1 tsp ginger and/or cinnamon (optional)

Directions:

1. Bring berries, herbs and water to a boil. Lower the heat and simmer until liquid is reduced (approximately 20-30 minutes).

2. Strain out the solids into a clean bowl or jar.

3. Allow the mixture to cool to room temperature and stir in honey or sweetener. Mix to combine until smooth.

4. Bottle in clean jars; store in fridge (often ~2-4 weeks) or freeze for longer.

5. Shake well. Enjoy as is or add to a refreshing beverage.

Purchase ethically sourced, organic dried elderberries here.

Dosage

For general immune support: Adults: 1 tablespoon (or 15 mL) once or twice daily.

Children: ½ to 1 teaspoon daily, depending on age and weight — but always check with a pediatrician.

For cold-like symptoms: 1 tablespoon 3-5 times daily.

Precautions and Tips

As I'm sure you know. herbs aren't all sunshine and rainbows:

• Avoid uncooked, unripe berries, leaves, bark, and seeds due to their cyanogenic glycosides and lectins, which can release small amounts of cyanide. Cooking or dehydrating destroys much of this risk.

• Consult your healthcare professional if you are pregnant and/or breastfeeding.

• Do not give to young children, especially under 1 years old.

• Consult your medical professional if you are consuming any medications.

• Avoid if you are allergic.

Please share your elderberry experience in the comments.