As a person on a journey to live a more holistic and well-rounded lifestyle, Elderberry has truly been a game changer! I have eaten store-bought elderberry gummies in the past, but this winter I decided to make my own syrup.
This medicinal plant has been used for centuries, but really became popular during the COVID-19 pandemic. Its versatility makes it great for improving overall health and healing. There are over 20 species of the Elderberry plant, but we most commonly consume the Sambucus nigra variety.
If eaten raw, Elderberry leaves, roots, and berries are toxic, which may lead to nausea, vomiting, diarrhea, or more serious complications. This plant must be cooked in order to be digestible. It has a bitter taste, so adding honey is a must!
Elderberry has many benefits, most commonly known for its immunity-boosting properties! Elderberry is great to take prophylactically during the cold and flu season, but there are several more benefits that I didn’t even realize!
Immunity Boost
Supporting the immune system is probably the most commonly known benefit of Elderberry—and it’s true! Elderberry is packed with antioxidants and vitamins that support the immune system.
I take a tablespoon of Elderberry syrup every morning to boost my immune system. We are wrapping up cold and flu season for the year, and I can definitely tell a difference! Especially with Avery being a toddler (a population notorious for sharing germs), it has been very obvious that our immune systems have improved. This past year, Avery would come down with a head cold about once a month—maybe two months if we’re lucky! The runny nose and cough would only last a couple days, but it felt like the germs were never ending. I was really beginning to think I wasn’t cut out for the toddlerhood germs… And as a mom, her germs are inseparable from mine. 2024 was a rough year!
We both started taking Elderberry syrup every morning in the beginning of November, and it has been a game changer! We have caught one respiratory illness in almost 4 months. That’s a major win! In addition to prophylactic uses, Elderberry can also be used to treat a cold or flu. I took 1 tablespoon 3 times a day, along with Motrin, and that was all I needed to get through. I never felt like I needed to take any DayQuil, NiQuil, Tamiflu, Mucinex, etc.
Other Uses:
Reduces Inflammation
Alleviates Joint Pain
Lowers LDL Cholesterol
Decreases Depression and Stress
Alleviates Constipation
Improves Diabetes by lowering blood glucose levels and A1C
Decreases risk of certain cancers
Who should NOT take Elderberry?
As great as Elderberry is, it is not for everyone. As always, you should consult your doctor about adding Elderberry into your supplement routine. You may have medications that interact with Elderberry, or other health conditions that would worsen if Elderberry is taken.
For example, those taking immune suppressants should not take Elderberry because of it’s immunity properties. Also, diabetics taking insulin or other blood sugar lowering medications should avoid Elderberry, because of it also lowers blood sugar (and could cause you to go too low).
Also, pregnant women and young children should take caution with Elderberry, because it is not well researched in those populations. It is not necessarily harmful, but there is not enough evidence to support it yet. Talk to your doctor and use your best judgement.
How do I start?
Elderberry can be used to make syrups, teas, jams, wines, and more! I ordered a 1lb bag of Organic Dried Elderberries off Amazon for about $26. This bag will definitely last you the entire season! It is even enough to share with a friend or two.
I found a recipe on Pinterest for Elderberry Syrup, and of course, personalized it to my own taste and needs.
Elderberry Syrup
Makes two 8oz jars
½ cup dried Elderberries
2 cups water
1 stick Cinnamon
Dash of Cloves
1 tbsp grated fresh ginger
Zest of 1 orange
Lemon juice (fresh if available, bottled is also fine)
½ cup honey (to taste)
Add all ingredients to a large pot. Heat until boiling. Turn heat down to a simmer for 30 minutes. Let cool for 30 minutes, drain, then add to jars. Refrigerate for up to 6 months (Mine is gone much before then!)
Take 1 tablespoon every morning for prophylactic use, or 3x per day if sick.
In the future, I’d love to make Elderberry gummies. I’m not a huge tea drinker, but I’d like to try that as well. I plan to take Elderberry until about mid-April, and will start again next October. Be sure to also check out Anna's post on Simple Ways to Combat Cold & Flu Season!
Want to read more on Elderberry?
Until next time,
M
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