Elderberry Syrup Recipe for Immune Health

Elderberry syrup is a traditional, natural remedy celebrated for its immune-boosting properties. Rich in antioxidants, it's believed to help combat cold and flu symptoms, reduce inflammation, and support heart health. But its benefits aren't just limited to wellness—elderberry syrup is also quite delicious. With a sweet-tart flavor, it appeals to children and adults alike, making it a great option for families.

When made & used properly, elderberry syrup is generally safe for children over the age of one. It's a tasty way to support your child's health while also satisfying their sweet tooth. Always remember to consult with a healthcare professional for advice on appropriate dosages for children.

The Science Behind Elderberry's Immune-Boosting Powers

Before we dive into our elderberry syrup recipe, let's explore what science has to say about the health benefits of elderberries. Numerous studies have investigated the immune-boosting, anti-inflammatory, and antioxidant properties of elderberries, strengthening their long-lived reputation as a natural remedy from western herbalism tradition.

1. Anti-Inflammatory and Cellular Antioxidant Activity: A study published in Food Chemistry found that elderberry extracts showed dose-dependent inhibition of nitric oxide release, indicating anti-inflammatory activity. Furthermore, these extracts helped prevent up to 90% of induced cellular toxicity, demonstrating their antioxidant potential at the cellular level.

2. Efficacy in Treating Influenza: A randomized study focusing on influenza A and B virus infections found that symptoms were relieved on average 4 days earlier in patients who took elderberry extract compared to those who took a placebo. Additionally, the use of rescue medication was significantly less in the elderberry group.

3. Bioactive Compounds and Health Functions: Another review in the Journal of Agricultural and Food Chemistry outlines elderberry's diverse bioactive ingredients, including (poly)phenolic and terpenoid compounds, and their potential health benefits. These range from antioxidant and anti-inflammatory activities to cardiovascular protection and neuroprotective activities.

4. Effect on Upper Respiratory Symptoms: A meta-analysis found that supplementation with elderberry substantially reduced upper respiratory symptoms, offering an alternative to over-the-counter drugs and prescription medications for common colds and influenza.

It's important to note that while these studies provide promising evidence, more extensive research is needed to confirm these findings. Always consult with a healthcare professional before starting any new remedy, especially for children or if you have existing health conditions.

Now that we've touched on the science behind elderberries, let's get into how you can make your own elderberry syrup at home!

Elderberry Syrup Recipe

Ingredients:

1. 1 cup of dried elderberries

2. 4 cups of water

3. 1 cup of raw, organic honey, maple syrup or coconut sugar

4. Optional: 2 tablespoons of fresh or dried ginger root, 1 teaspoon of cinnamon, or 1/2 teaspoon of cloves or clove powder for additional flavor and health benefits.

Instructions:

1. Pour water into a large pot, then add the elderberries, and optional herbs and spices.

2. Bring the mixture to a boil, then reduce heat and let it simmer for about 45 minutes to an hour until the liquid has reduced by about half.

3. After the mixture has reduced, remove from heat and let it cool down to a manageable temperature.

4. Once it has cooled off a bit, you can strain the berries and herbs from the liquid using a strainer or cheesecloth. Make sure to squeeze out as much of the liquid as you can.

5. Discard or compost the elderberries, and let the liquid cool further to lukewarm.

6. When it is no longer hot, add the honey and stir well. If the honey is unpasteurized, you'll want to make sure the liquid isn't too hot as heat can destroy the beneficial properties of the honey.

7. Once the honey is well mixed into the elderberry mixture, pour the syrup into a mason jar or 16 ounce glass bottle of your choice.

8. There are no preservatives in this recipe, so store your elderberry syrup in the fridge. It should last for several months refrigerated.

To use, take a spoonful daily for immune support, or if you're feeling sick, take it every 2-3 hours until you feel better. As always, consult a healthcare professional before starting any new remedy.

Safety Note:

Please remember that elderberries should not be eaten raw as they are mildly toxic when uncooked and can cause nausea and vomiting. Always cook them first as we do in this recipe. Also make sure to source your elderberries from a reliable, organically grown source to ensure they are safe to use.

Sources:

Tierra, Lesley. Healing with the Herbs of Life. NO-VALUE ed., Crossing Press, 2003.

Tierra, Michael. Planetary Herbology: An Integration of Western Herbs into the Traditional Chinese and Ayurvedis Systems. Edited by David Frawley, First Edition, Lotus Press, 1989.

Hawkins J, Baker C, Cherry L, Dunne E. Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, controlled clinical trials. Complement Ther Med. 2019 Feb;42:361-365. doi: 10.1016/j.ctim.2018.12.004. Epub 2018 Dec 18. PMID: 30670267.

Ferreira SS, Martins-Gomes C, Nunes FM, Silva AM. Elderberry (Sambucus nigra L.) extracts promote anti-inflammatory and cellular antioxidant activity. Food Chem X. 2022 Aug 27;15:100437. doi: 10.1016/j.fochx.2022.100437. PMID: 36211754; PMCID: PMC9532789.

Wieland LS, Piechotta V, Feinberg T, Ludeman E, Hutton B, Kanji S, Seely D, Garritty C. Elderberry for prevention and treatment of viral respiratory illnesses: a systematic review. BMC Complement Med Ther. 2021 Apr 7;21(1):112. doi: 10.1186/s12906-021-03283-5. PMID: 33827515; PMCID: PMC8026097.

Liu D, He XQ, Wu DT, Li HB, Feng YB, Zou L, Gan RY. Elderberry (Sambucus nigra L.): Bioactive Compounds, Health Functions, and Applications. J Agric Food Chem. 2022 Apr 13;70(14):4202-4220. doi: 10.1021/acs.jafc.2c00010. Epub 2022 Mar 29. PMID: 35348337.

Zakay-Rones Z, Thom E, Wollan T, Wadstein J. Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections. J Int Med Res. 2004 Mar-Apr;32(2):132-40. doi: 10.1177/147323000403200205. PMID: 15080016.