Elderberry Syrup: 5 Ways to Use It (2024)

By: Megan Ratigan

Scientifically Reviewed By: Holli Ryan, RD, LD/N

Elderberry pie, elderberry syrup, elderberry jam—the sweet taste and even sweeter health benefits of this tiny fruit come in many forms. The most popular way to use fresh elderberries is to cook them into a syrup or extract used to support your immune system.

With this step-by-step homemade elderberry syrup recipe, you can make your own tincture whenever you want to give your immune system a little extra TLC.

What are elderberries?

The elderberry is the fruit from a variety of trees called Sambucus. The black elderberries of the European tree Sambucus nigra are most closely associated with immune system and respiratory health support. Although both the small, dark purple berries and the flowers of the trees are edible, only the berries are used in most elderberry syrups.

Fresh elderberries are packed with antioxidant compounds like quercetins, flavanols and anthocyanins (the pigments responsible for their color), and can help support a healthy inflammatory response. Fresh elderberries are also rich in vitamin C, vitamin A, potassium and fiber.

(Please note, this doesn't mean they are safe to eat raw. Always be sure to cook elderberries to make them safe for consumption!)

Is elderberry syrup healthy for you?

Elderberry syrup has all the health benefits of the fresh berries, and elderberry has been shown in clinical trials to encourage a healthy immune system response compared with placebo.

This elderberry syrup recipe includes the added nutritional support of raw honey, fresh ginger, cinnamon and cloves, which support everything from heart health to digestive health and already-healthy blood sugar levels.

What is the best way to take elderberry syrup?

You can get the most out of your elderberry syrup by taking it with vitamin C and zinc. Clinical research has shown these nutrients promote immune system health and help shorten the duration of immune health challenges. Together they may help maximize the benefits of elderberry. (Vitamin D also offers powerful immune function support.)

Can you drink elderberry syrup straight?

You can definitely drink elderberry syrup straight! The raw honey in this dairy-free recipe not only sweetens this tincture, but it soothes and comforts as it goes down. Many elderberry syrups are made commercially for consumption as a type of immune health shot. Making your own elderberry syrup, however, allows you to get the perfect blend of sweetness and spices to suit your taste.

Easy Elderberry Syrup Recipe

This homemade elderberry syrup can be cooked on a stovetop or in an Instant Pot in a total time of less than one hour. Then the mixture is strained, and you can mix in the raw honey once the elderberry juice has cooled.

Ingredients

• ⅔ cup dried elderberries
• 3 cups water
• ½ tbsp cinnamon
• ½ tsp ground cloves
• 1 ½ tbsp diced fresh ginger diced
• ½ cup honey

Preparation

• Combine the elderberries, water, cinnamon, ground cloves and ginger in a medium pot or Instant Pot and bring to a boil.
• Once boiling, uncover and reduce to a simmer for 45 minutes.
• Pour the mixture through a mesh strainer into a mason jar or other glass container.
• Once the liquid is room temperature, mix in the honey and stir until combined.
• Store in the fridge in an airtight container.

Nutritional values per serving

Recipe makes 20 servings of 1 tbsp each (1¼ cup total)
Calories: 24
Fat: 0 g
Carb: 7 g
Protein: 0 g
Sugars: 7 g

All nutritional information is based on third-party calculations and is only an estimate. Each recipe and nutritional value will vary depending on the brands you use, measuring methods and portion sizes.

Tips for success

• This homemade elderberry syrup will be more liquid-like than a store-bought syrup. Don't be alarmed by this; it is because this recipe doesn't include a lot of sugar.
• Fresh elderberries are hard to find in stores, but you can find dried elderberries online.
• Cinnamon sticks can be used in place of cinnamon. For this recipe, use 3 cinnamon sticks.
• Whole cloves can be used in place of the ground cloves, just use slightly more than ½ teaspoon.
• This elderberry syrup recipe is not designed to be frozen. You can reduce the ingredients by half to make a smaller batch if you don't think you will go through the entire amount.
• You can add as much or as little honey as you would like; it will not affect the recipe's quality, just the sweetness. We recommend using local raw honey when you can.
• You can flavor your syrup by adding ingredients, such as vanilla bean, to your pot or InstaPot during cooking, or add essential oils after cooling and mixing with honey.
• If you are looking for a vegan alternative to this elderberry syrup, you can omit the honey and try a plant-based sugar alternative, such as maple syrup, agave or stevia.

Should elderberry syrup be refrigerated?

This homemade elderberry syrup should be stored in the fridge in an airtight container for up to a week. Unlike some commercial syrups, this recipe does not contain preservatives to extend its shelf life.

What can you do with elderberry syrup? 5 ideas

Although elderberry syrup is popular as a straight drink, you can add it to anything you'd like. Here are some suggestions:

1. Breakfast is served

   : Put it into your overnight oats to boost the benefits of this classic breakfast.

2. Brunch goals

   : Pour this syrup onto pancakes or waffles instead of maple syrup to add some healthy antioxidants to your meal.

3. Make a sundae

   : Use it as an ice cream topping along with fresh strawberries.

4. Go Greek

   : Mix it into a Greek yogurt bowl for added benefits, sweetness and flavor.

5. Beverage mix-ins

   : Add this syrup to your smoothie, or even your coffee, for added nutrition. You can also add it to an immune shot recipe or use it in a mocktail in place of cranberry juice.

Do I get enough elderberry benefits from my syrup?

Although studies show elderberry syrup has immune system benefits, a syrup isn't the only way to experience the benefits of elderberry. Elderberry supplements are another good way to get the nutritional benefits of this fruit, in some cases without the sugar or calories of a syrup. Some supplements even incorporate vitamin C and zinc for additional immune function support.

Elderberry supplements are widely available as capsules and chewable tablets as well as gummies, so you can choose the elderberry form that is best for you.

3 other ways to encourage a healthy immune response

Want to do everything you can to stay well this season? Lifestyle choices can make a difference in your immune health.

• Exercise regularly

  : Having a regular sweat routine helps protect your immune system against age-related decline over time.

• Sleep well

  : Healthy sleep/wake patterns support overall immune health and encourage long-lasting immune memory—helping your built-in defenses to respond rapidly to challenges.

• Manage stress

  : Maintaining healthy cortisol levels can affect your immune response.

References

• Burlou-Nagy, Cristina, et al. "Echinacea purpurea (L.) Moench: Biological and Pharmacological Properties. A Review." Plants (Basel). May 2022. https://pubmed.ncbi.nlm.nih.gov/35567246/
• Campbell, John P, et al. "Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan." Front Immunol. April 2018. https://pubmed.ncbi.nlm.nih.gov/29713319/
• Del Guidice, Alessandro Maselli, et al. "Use of Nutraceuticals in Elderly to Fight Inflammation and Immuno-Senescence: A Randomized Case-Control Study." Nutrients. September 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9459752/
• Harnett, Joanna, et al. "The effects of Sambucus nigra berry on acute respiratory viral infections: A rapid review of clinical studies." Adv Integr Med. December 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7443157/
• Hunter, Jennifer, et al. "Zinc for the prevention or treatment of acute viral respiratory tract infections in adults: a rapid systematic review and meta-analysis of randomised controlled trials." BMJ Open. November 2021. https://pubmed.ncbi.nlm.nih.gov/34728441/
• Jamshidi, Negar, et al. "The Clinical Efficacy and Safety of Tulsi in Humans: A Systematic Review of the Literature." Evidence-Based Complementary and Alternative Medicine. March 2017. https://www.hindawi.com/journals/ecam/2017/9217567/
• Keya, Tahmina Afrose, et al. "Effect of Vitamin C Supplements on Respiratory Tract Infections: A Systematic Review and Meta-Analysis." Curr Rev Clin Exp Pharmacol. 2022. https://pubmed.ncbi.nlm.nih.gov/34967304/
• Tiralongo, Evelin, et al. "Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial." Nutrients. April 2016. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848651/
• Weiland, L. Susan, et al. "Elderberry for prevention and treatment of viral respiratory illnesses: a systematic review." BMC Complement Med Ther. April 2021. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8026097/
• Zakay-Rones, Z, et al. "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. March 2004. https://pubmed.ncbi.nlm.nih.gov/15080016/
• "Ashwagandha." WebMD. https://www.webmd.com/vitamins/ai/ingredientmono-953/ashwagandha
• "American ginseng." Mount Sinai. https://www.mountsinai.org/health-library/herb/american-ginseng

Like what you read?

Please subscribe to get email updates on this blog.

Trending Now

Related Articles