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Kelly the Kitchen Kop

How to Make Homemade Elderberry Syrup for a Natural Cold and Flu Remedy

100 Comments

*Amazon or other affiliate links may be included, see full disclosure after the post. I'm not a medical professional, so use anything you read here only as a starting point for your own research.

Homemade Elderberry Syrup

Did you know how easy it is to make homemade elderberry syrup?  

I didn't have a clue how to do such a thing, or even why I'd want to, so in today's guest post you'll learn from my friend, Melissa, and below is her recipe for homemade elderberry syrup…

A couple of years ago a college friend introduced me to homemade elderberry syrup. Prior to beginning my “Real Food” journey, I would have simply been content to get the yearly flu shot and/or popped the latest over-the-counter remedy in order to get rid of nasty colds or flu symptoms. But, since I was already a “Real Foodie”, I wanted to try to prevent and treat the flu naturally.     (Also, don't miss this: natural flu remedies + cheat sheet!)

What's an elderberry?!

Being curious, I did some research to find out exactly what elderberries were and how they could work to prevent the flu. Elderberries (also called Sambucus Nigra) are purple little berries that grow on shrubs, are indigenous to the United States, and are related to the Honeysuckle family. In fact, we had an elderberry bush at our old house in Washington. I wish I had known THEN that there were healthy uses for those little purple berries!

What are elderberries good for?!

In an article entitled Elderberry Syrup for Bronchitis and Flu, the author mentions that using elderberry syrup when suffering from the flu can reduce both the severity of your symptoms as well as the duration of your sickness by almost half. In fact, here's the exact quote from the article talking about a study done in 1995:

…elderberry extract reduced both the severity of flu symptoms and also the duration of flu from 2-3 days in the treated group versus 6 days in the placebo group.  This is because elderberry inhibits neuraminidase, the enzyme used by the virus to spread infection to host cells.”

Impressive!  Elderberries also contain a flavonoid (a natural antioxidant found in plants) called anthocyanin which is a powerful immune-booster. If you like to read about studies, another one called “Flu- Alternatives to Flu Vaccine” outlines a study done in Israel on the effects of elderberry on flu epidemic patients there.

Also, since elderberry syrup is a natural remedy, it doesn't have the nasty side-effects that pharmaceutical flu meds, like Tamiflu, would have.

In addition to being beneficial to those with the flu (influenza) I have also read some other information that suggests elderberry syrup can be helpful for those with HIV/AIDS, sinus pain, sciatica (back/leg pain), neuralgia (nerve pain), and chronic fatigue syndrome. Maybe it is because it is known to boost the immune system and reduces inflammation?

Isn't it exciting to know there are natural remedies out there that can do the same thing as pharmaceuticals, only without the nasty side effects??

*Keep in mind that you should consult a qualified healthcare practitioner if you have health issues that need attention – do not use this or any other site for medical information or advice!*

Ok, here's the recipe – it is SUPER easy to make homemade elderberry syrup and the recipe uses freeze-dried elderberries. I usually double it and keep it in a mason jar in my fridge. As long as you use a new spoon each time it will stay good for a long while. You could also can this in jars if you'd like.

Homemade Elderberry Syrup Recipe: 

Bring the elderberries, water and spices to a boil. Allow to simmer for 20-30 minutes. Remove from heat and cool. Strain out solids (elderberries and spices). Discard the solids. Let cool just a bit (so the enzymes in the honey aren't destroyed when you add it) and then add honey and stir until well mixed. Elderberries are VERY bitter, so the honey is a VERY necessary ingredient!

The spices are optional, but does add some flavor. I’m not a big fan of cloves, so I only use the honey and ground cinnamon and it turns out fine. You could do it with just honey – and I generally only use 1/2 cup of the honey.  *NOTE: if you use honey, be sure not to give to any children under 1 year – if you want to give this to an infant, you could use a different sweetener.

HOW to use your homemade elderberry syrup:

If you feel flu symptoms coming on, begin using the elderberry syrup and just use a smaller amount MORE often. It is impossible to overdose on this. I have successfully warded off the flu and bad colds with this NUMEROUS times. If I start feeling sick/achey/feverish, I start taking elderberry syrup whenever I think of it – along with extra Cod Liver Oil!  (Click that link for where to buy it.)

We all take about 1 Tablespoon daily throughout the cold/flu season, including my kids.

They actually really like it and ASK for it!

*By the way, if you are using Cod Liver Oil, I have found that squirting the daily serving of that into the cup with 1 Tablespoon of elderberry syrup helps them get the CLO down better!

Thank you, Melissa!  Readers, do you make your own homemade elderberry syrup, too?

Homemade Elderberry Syrup

Melissa is a pastor's wife and mom of three.  She became passionate about Real Food while living on Whidbey Island, WA. Now residing in West Michigan, her Real Food journey has led her not only to change the way her family eats but also to get involved in her community sharing the benefits of eating Real Food, and starting a local buying club.  She is an RN one day a week, but also works during the summer for an organic produce farm at the local Farmer's Market, served as the Treasurer for the West Michigan Chapter of the Weston A. Price Foundation, and spends any extra free time cooking, eating and sharing recipes.

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Comments

  3. As I thought, it is made with sugars (in this case honey). While Elderberry is excellent for a variety of ailments due to the properties of elderberries, when mixed with sugar (or any food easily converted to glucose in the body) will hinder the effects of the Vitamin C in it. One of the properties and main sources of benefit in elderberry is the Vitamin C. Here is the problem you may not be aware of. Glucose and Vitamin C are almost identical and unfortunately, any glucose in the body is taken into the cells before any Vitamin C that may be available in the body. This hinders the process of Lymphocytes and the Phagocytes which engulf and flush toxins from the body by 75% for up to 6 hours after the ingestion of any sugars. Honey is made up of glucose, sucrose, and fructose so adding honey to an Elderberry Tincture will negative the effects of the Vitamin C it contains. The other properties of Elderberry will still be taken in but most of the Vitamin C, will not.

    Reply

  4. Just made mine too. I added cinnamon, cloves, ginger, and whole cardamom pods. Yum. It smells almost like chai tea! I like adding apple cider vinegar and/or lemon juice too because when I’m fighting a cold the combination of ACV and honey is very soothing to my throat. Plus the sweet and tart combination tastes really good. Elderberries are bitter on their own.

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  5. I love elderberry syrup! It has done wonders to ward off colds during the school year. I ran out in the spring and now regret not buying more sooner as we now have the cold making its rounds through our house. Just ordered my berries on Amazon this morning!

    Reply

  6. We harvest branches of elderberries and put in freezer. Shake frozen into bags and then package in smaller ziplock batches. You can use jam or jelly recipe for amounts of sweetining and liquid. I used raw organic sugar. I poured hot liquid in qt canning jars and seal with new lids. I keep several jars to make jelly, use as syrup, and for medicine.
    I also make apple mint jelly the same way.

    Reply

  9. Since making and drinking A small cup daily of whole raw milk Kefir and also of Kombucha we haven’t had a cold, sore throat or any kind of sickness in over 4 years!!! ( my husband used to get sick every couple weeks before he started on it, as he works at the VA and everyone was bringing in sickness…

    Reply

    • Thankfully we stay pretty healthy around here too Rose Lucht. If anyone wants to know how to make those, here’s how to make raw milk kefir: https://kellythekitchenkop.com/where-to-get-kefir-grains/

      Reply

  10. I succumbed yesterday. Had elderberry syrup ready to go. Turmeric milk helps too. And I personally swear by the “wet sock treatment”. I’m functioning….

    Reply

  11. LOL. Same here! In fact, I just put some elderberry syrup in my water 30 seconds ago! Drink up! I’m determined to stay healthy. Vitamin C (Super Ascorbate C), zinc lozenges, and stabilized oxygen were part of breakfast too.

    Reply

  12. My go-to remedy is a couple ounces fresh ginger juice combined with juice of half a lime, tablespoon of raw honey, and dash of cayenne. Add hot water and drink it a few times a day. Has never failed. I may also gargle with a solution of warm water, sea salt, raw acv, tea tree oil, and a dash of cayenne. How about some jars of chicken stock?

    Reply

  14. Homemade mustang grape juice is also awesome for sore throats. It’s kind of bitter but it’s somewhat numbing without going too numb like chloraseptic and also has anti-microbial properties. When sweetened with honey, it will also keep for a very long time. It provides instant sore throat relief.

    Reply

  16. I have colostrum from https://www.sovereignlaboratories.com/ (powder and the spray). Whenever someone feels that tickle in their throat I start spraying the colostrum in their throat about 3-4 times a day along with supplementing with the powder.

    Reply

  18. cloves and cinnamon, and I reduce the honey half or more. I also freeze in ice cube trays, pop out into baggies. then I can take out one at a time and don’t have to worry about it going bad.

    Reply

  21. Source Naturals Flu Guard is waaaaaaay better than Oscillococcinum and far cheaper. I won’t be caught without some on hand and everyone I’ve suggested it to feels the same.

    Reply

  22. Would you use this homeopathic for viral pneumonia that’s not responding week to mainstream medical intervention?

    Reply

  23. My mom made rose hip juice for us once. It was about as palatable as the cod liver oil — just in a different way. There was no ‘spoonful of sugar’ (or honey) to make the medicine go down. It was bitter!!! (But we were healthy!)

    Reply

  25. Oh, you live in a highrise in the city and have no car.
    .? Then order up!! Mountain rose excellent source but search about. There are more

    Reply

  26. Elder berries are on slopes across the country. Harvest after first frost. Dark blue berries. Put whole clumpsin freezer on cookie sheet. When frozen, berries fall outof their umbels easily. Freeze or cook

    Reply

    • Susan, I asked Melissa and she said it’s just to your own taste, so I’d say start out with 1/2 teaspoon, and keep adding more ’til it’s how you like it. 🙂

      Kelly

      Reply

  30. I took a class with an herbalist and she said to skip the syrup. The berries are cooked to death and lose a lot of its medicinal properties and there is way too much sweetener. A better option is to make an infusion, or elixir. She also suggested taking elderflower in addition to the berries.

    Reply

  31. Hello! Just curious on making a vegan version of this syrup, what would you use in place of the honey? Perhaps maple syrup?

    Reply

  33. I wonder why strain out the elderberries after it’s cooked? Is it unsafe to eat cooked elderberries?
    Would it make a more potent syrup if I incorporate cooked elderberries in the syrup? I’ve been searching online and haven’t find an answer. Most recipe said to remove the cooked elderberries and I thought it’s kind of wasting unless it taste bad?

    Reply

  34. Love my Elderberry!!!! We don’t do flu shots, instead take a dose of this every morning. If anyone in the family starts to feel under the weather we up it to 3x a day and usually everyone is back 100% in 2-3 days.

    Reply

  35. We used to have all kinds of bushes on our road in Indiana
    Didn’t worry about making syrup, just canned the juice and also mixed it with grape juice to make jelly.
    Nobody got sick in my house!

    Reply

  37. Black elderberries , S. nigra, have been consumed raw for centuries. Alot of elderberry wine is from fresh berries. Sometimes dry, rehydrated berries. I make both. Unripe black elderberries are very distressing to the GI system. Red elderberries MUST be cooked before using.

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  38. My first thought is a child under 1 should be getting the protection through breast milk but there is no indication of that.

    Reply

  39. What about maple syrup? And keeping it in the fridge should keep it good for a long time.

    Reply

  40. Honey is the only food that never goes bad. I only make about a pint at a time and we use it within 2 weeks. A friend steeped her berries in vodka, making an extract/tincture that will last indefinitely. She adds 1-2 tsp to Apple cider or OJ. It was tolerable for me, but my kids nearly puked. They much prefer the elderberry syrup. I do mine with the recipe from Crunchy Betty.

    Reply

  41. I used sugar (brown or coconut ) and actually have alcohol in mine this year to keep longer (cordial )

    Reply

  42. Hi, I am wanting to know if not putting honey in it makes it not last as long? I have a child under 1 year. So no honey. But somewhere I read it only lasts 3 days then? Is this true? And how do you tell when its not good anymore?

    Reply

  43. I’m very interested in this as well. Would love to know what amount you and your toddler should take as a general supplement versus what amount to use when someone in your house is sick and you’re trying to stave it off.

    Reply

  44. I was going to say, 1/2 tsp a night for immune building. I take one tsp a night during the sick season, when my clients are all getting ill – keeps me healthy (I teach Pilates)

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  45. I do it when pregnant. 1t three times a day for me. A teaspoon once daily for the littles when illness is coming around.

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  46. I do it when pregnant. 1t three times a day for me. A teaspoon once daily for the littles when illness is coming around.

    Reply

  47. I’ve given my son elderberry syrup since he was about 18 months old. Also Umcka since then when he has snuffle-nose. He’s now 4. He currently gets 1/2 tsp of elderberry syrup at a time (and 1 tsp of Umcka) when needed.

    Reply

  48. I’ve given my son elderberry syrup since he was about 18 months old. Also Umcka since then when he has snuffle-nose. He’s now 4. He currently gets 1/2 tsp of elderberry syrup at a time (and 1 tsp of Umcka) when needed.

    Reply

  49. What is the dosage for toddlers? Do you give 1 Tablespoon to everyone, no matter the age? Also, can pregnant moms take it? Thanks!

    Reply

  51. A friend just sent me this recipe after we discovered an elderberry bush at out new home. Do you know if the berries have to be freeze dried? I’d love to use my fresh berries.

    Reply

    • Hi Kara – You can use fresh ones, just use double the amount of dried (so in the above recipe you’d use 1 cup of fresh berries). You could also freeze or dehydrate your fresh berries to use later! How fun….I wish I had an elderberry bush!

      Reply

  52. Can it be made without the honey or any sweeteners? I use Stevia and cinnamon for anything I would like to have a sweet flavor.

    Reply

  53. I can’t wait to make (and try) this. I’ve been buying the expensive syrup for several years now.

    I have a question about cod liver oil. I would love to take it but it makes me extremely nauseated. I’ve tried taking a very small amount and building up from there, but no matter the amount it makes me sick. And the more I take it, the more nauseated I become. It just builds. Is there any way that you know of to get around this?

    Reply

      • Yes, I’ve taken it with and without food, in the morning, afternoon and evening. It makes no difference.

        Reply

        • Cod Liver Oil has a LOT of vitamin A, and you could be overdosing on it (hypervitaminosis A), which can cause such symptoms. Causes include eating too many food sources of vitamin A, or not enough vitamin E, taurine, or zinc. You should get a blood test for vitamin A and a liver function test.

          Reply

    • It could be that you aren’t processing your fats well. You may need to produce more bile to make CLO work for you. Standard Process has a good supplement that helps you break down your fats, or you can take bitters with it. My daughter used to get burps with her CLO so she supplemented for a while, but she now doesn’t have that issue. So perhaps you just need something for a short time. Good luck!

      Reply

      • I can eat other fats like butter or coconut oil straight and they don’t make me sick. It’s just cod liver oil that makes me sick, so I assume it’s something about the oil itself and not that it’s a fat.

        What is the supplement name? What are “bitters”?

        Reply

  54. We have elderberries in our yard, but they are the red ones and they aren’t good to eat raw or good for syrup making (as far as I know!) I have bought dried berries and made the syrup – what I made a year ago didn’t last until this winter, so next time I make a big batch I’ll freeze some.

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  55. My husband loves elderberries and I make elderberry jelly for him. I put any extra elderberry juice (no sugar) into ice cube trays and when someone gets to feeling poorly I just put an ice cube in a small cup and after it melts we drink it. Elderberries do have a strong taste but it is not any worse than taking over the counter cough syrup.
    Laurel – Elderberries can be eaten raw. I love to add them to fruit salad in the summer.

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  56. I was taught to make elderberry syrup several years back. That recipe called for sugar and a bit of brandy as well and, once sealed like jelly in canning jars, kept on the shelf for years. In fact, we just used our last pint this winter. I planted several dozen elderberry trees last spring (we moved and left our old elderberries). I’ve also made elderberry tincture but ewwwww. That stuff was nasty.

    Anyway, what I wanted to ask was: I was taught to not boil the elderberries, only gently heat them. The high heat of boiling destroys some of the medicinal qualities. Have you found different info?

    Thanks for posting your recipe!

    Reply

    • Hi Diane – I hadn’t heard the part about not boiling. I used freeze-dried ones as opposed to fresh – maybe there is a difference if you use fresh ones? I have no idea! If you find anything out about it let us all know!

      Reply

  57. You said “it’s impossible to overdose.” When I was researching this a year or so ago (I started making this for my husband and I), I read that a possible side effect of drinking a LOT was something called a “cytokine storm.” The immune system basically goes into overdrive and it affects the lungs, and can be fatal. Does anyone have any info on this?? It makes me want to make sure I take it in small amounts. Although I don’t know how much is a LOT – a pint? Ten gallons?? Just wondering if you’d read about this in your research.

    Great article though – reminds me I need to make up another batch! Lately I’ve been freezing cubes in an ice cube tray, and putting a cube in each smoothie I make.

    Reply

    • HI Nikki – I actually DO remember reading something about that from a while back. A cytokine storm is an over-protective immune response – cytokines are produced by the body in response to an infection and they tell other cells in the body what to do (attack, divide, etc). Seems like things such as elderberry syrup activate these specific cytokines – an OVER-reaction CAN cause the cytokine storm. Your body, though, can produce this cytokine storm on it’s own without any outside help so I don’t want to blame it just on elderberry syrup – and it also appears that honey, chocolate, kefir, echinacea, and micro algae all activate the same cytokines. Again, I’m not a doctor, so please don’t take my word for it. I would think a naturally-based healthcare provider would be able to tell you more. Overall, my gut-reaction (along with what makes sense in my head) is that a spoonful a day (or even SEVERAL a day when you are actually sick), is not going to be a problem. In my opinion. natural remedies are much safer than the pharmaceutical ones – and would think God put a lot of these things on earth for us for good reasons! Again, just my humble opinion so do your own research and/or ask a qualified healthcare practitioner.

      Reply

      • I JUST found this, which helps explain your concern. Seems as if there is no evidence of this ever happening with elderberry syrup and that it seem as if the cytokine storm is related to the strain of flu, rather than an herbal/natural remedy: https://www.grassrootsnetroots.org/articles/article_18105.cfm

        Reply

        • Thank you so much for the info and the article! That all makes sense to me. I will continue to research it, as well as continue to sip my homemade elderberry syrup! 🙂

          Reply

  58. Thanks for this info! Can you say why to use distilled water? It seems like it you are bringing it to a boil and simmering that long that distilled would not be necessary??

    Reply

    • Thanks for pointing that out – the original recipe does call for distilled water, but I’d agree with you that since it is getting boiled it really doesn’t matter. I simply use water from the filtered refrigerator spout at my house!

      Reply

  59. Yes, I’ve made it! I give it to my little girl stirred into yogurt or milk (she asks for “purple yogurt/milk”). It is super easy to make, and it really does keep a long time. If you’re worried about not getting it used up, try making a half batch. And that reminds me, we’re out of elderberry syrup… :>)

    Reply

  60. Elderberries can cause nausea if eaten raw so just watch for that. We make Elderberry syrup and take it daily for prevention as well, especially this time of year. Elderberries are a big seller of ours this time of year! Another tip is to make a strong tea with other beneficial herbs, like echinacea (for the immune system) and rosehips (for vitamin C) to add to the syrup. That is what we do! Elderberry syrup is delicious medicine!

    Nickole

    Reply

  61. We make big batches of fresh elderberry tincture every Fall. We have elderberry bushes in the yard and we have to hurry to prevent the birds from getting them all. Then we put about 1 qt of berries into a 2 qt jar and fill the rest of the way with vodka or gin or whatever. I’ve never cooked them before. What a gorgeous color they have!

    When we feel a cold coming on we take maybe 4 T of this tincture per day mixed into lemonade or water. Throughout the year I might add a small amount of the tincture to pitchers of lemonade to give them a pink color.

    FYI I have heard to never eat elderberries raw, but not sure how true this is. Does anyone know?

    Reply

    • It’s true, so I’m even wondering about tincturing raw berries. I’m replying by phone right now and can’t find the info saying they need to be cooked.

      Reply

    • Raw elderberries contain cyanogenic glycosides which release cyanide when eaten. In small amounts, this is fine, particularly if you get enough protein and vitamin B12 in your diet, but excessive amounts could make you sick. In fact, releasing small amounts of cyanide is one of the properties which make elderberries powerful immune boosters. Poison is a function of dosage, not kind. In a high enough dose, even water will kill you. Mitochondria contain an enzyme called rhodanese which uses thiosulfate and the amino acid cysteine to bind cyanide into thiocyanate (SCN-), which is much less toxic than cyanide. Another enzyme called 3-mercaptopyruvate sulfurtransferase (3-MST) catalyzes a similar reaction, but with 3-mercapto-pyruvate (also produced from cysteine), to produce thiocyanate. The ‘thio’ of thiocyanate comes from the sulfur donated by the amino acid. To maximize your body’s ability to clear cyanide by way of thiocyanate, you need to eat sufficient animal protein and sulfur-rich foods including garlic, onions, and cruciferous vegetables to provide the sulfur necessary to synthesize these molecules. Most thiocyanate is eliminated by the kidneys in urine. However, at least some thiocyanate is essential for human immune function — the lactoperoxidase enzyme catalyzes hydrogen peroxide and thiocyanate to produce hypothiocyanite, which is a potent antimicrobial and in particular protects your respiratory system from infection, even against so-called superbugs like MRSA and HIV. It is perhaps the hypothiocyanite which makes elderberries so effective against cold and flu viruses. And most of the cyanogenic glycosides are destroyed by cooking, so only uncooked elderberries will provide the full immune-boosting benefits. Moreover, cancer cells are apparently unable to metabolize cyanide to thiocyanate, and so the cyanide kills them while sparing the healthy cells. Mice suffering tumors which were injected with sodium cyanide experienced 20-70% increases in longevity. But again, poison is a function of dose, so overdoing it on raw elderberries can cause cyanide poisoning if your body can’t keep up. Another detoxification pathway for cyanide is via cobalamin (vitamin B12), which has a very high affinity for cyanide. Hydroxocobalamin or methylcobalamin (the type of B12 from dietary sources such as beef, poultry, eggs, fish, and dairy) combines with cyanide to form cyanocobalamin, which is filtered out of your body by your liver. So definitely eat the raw elderberries or syrup made from uncooked elderberries, but only in small doses, and making sure to get enough protein, sulfur-rich foods, and vitamin B12.

      Reply

    • Hi Lori – I’m not sure. I’ve never had mine go “bad”, though, even when making a double batch for the 5 of us. I just keep it in a clean, covered mason jar in my fridge and am sure to use a clean spoon each time. Hope you like it!

      Reply

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