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Elderberry syrup benefits (cold&flu) and recipe

Elderberry syrup is a popular herbal remedy that is made from the berries of the elderberry plant, also known as Sambucus nigra. It has been used for centuries for its potential health benefits.

Here are some potential benefits of elderberry syrup:

  1. Immune support: Elderberry syrup is rich in antioxidants, including vitamin C and flavonoids, which can help support a healthy immune system. It has been traditionally used to help boost the immune system and reduce the severity and duration of colds and flu.

  2. Antiviral properties: Elderberry has been found to have antiviral properties that may help inhibit the replication of certain viruses, including the influenza virus. This is why elderberry syrup is commonly used as a natural remedy for colds and flu.

  3. Anti-inflammatory effects: Elderberry contains compounds that have anti-inflammatory effects, which may help reduce inflammation in the body and alleviate symptoms of conditions such as sinusitis and bronchitis.

  4. Antioxidant properties: Elderberry is rich in antioxidants, which can help protect the body from oxidative stress caused by free radicals. Antioxidants are known to have a variety of health benefits, including supporting heart health and reducing the risk of chronic diseases.

  5. Cold and flu symptom relief: Elderberry syrup may help relieve symptoms of colds and flu, such as coughing, congestion, and sore throat. Some studies have shown that elderberry syrup can reduce the severity and duration of these symptoms, making it a popular natural remedy during the winter season.

  6. Nutritional value: Elderberries are a good source of vitamins, minerals, and fiber. Elderberry syrup may provide additional nutritional benefits, including vitamin C, vitamin A, vitamin B6, iron, and potassium.

Additionally, elderberries should be properly prepared and cooked before consumption, as raw elderberries can be toxic.

Elderberry Syrup Recipe

A simple elderberry syrup recipe made with dried elderberries, honey and herbs for an immune boosting and delicious syrup. Can be used medicinally or on homemade pancakes or waffles.

Prep Time

5 mins

Cook Time

45 mins

Cooling time

30 mins

Total Time

1 hr 20 mins

Course: Remedy Servings: 2 cups Calories: 6kcal Author: Katie Wells


Regular mouth pint size mason jar


3½ cups water

2/3 cup dried elderberries (or 1 1/3 cups fresh or frozen)

2 TBSP ginger (grated)

1 tsp cinnamon

½ tsp ground cloves

1 cup raw honey


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 almost half.

Remove from heat and let cool until it's lukewarm.

Mash the berries carefully using a spoon or other flat utensil.

Pour through a strainer or cheesecloth into a glass jar or bowl. Discard the elderberries.

When the liquid is no longer hot, add the cup of honey and stir well.

When the honey is well mixed into the elderberry mixture, pour the syrup into a mason jar or 16 ounce glass bottle of some kind.

Ta-da! You just made homemade elderberry syrup! Store in the fridge and take daily for its immune boosting properties. Some sources recommend taking only during the week and not on the weekends to boost immunity.


Instant Pot option: Put all the ingredients except honey in the Instant Pot. Seal the lid, and set manually for 9 minutes on high pressure. Vent pressure and strain. When cooled to room temperature stir in the honey.

Standard dose is ½ - 1 teaspoon for kids and ½ - 1 tablespoon for adults. If the flu does strike, take the normal dose every 2-3 hours instead of once a day until symptoms disappear.


Serving: 1tsp | Calories: 6kcal | Carbohydrates: 1.7g | Fiber: 0.1g | Sugar: 1.5g

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