Elderberry Syrup Benefits and Recipe

Elderberries naturally contain vitamins A, B, and C to help stimulate the immune system. Research has found elderberry syrup can be helpful to relieve cold and flu symptoms or helps to shorten the sick time.

Elderberry syrup can be made with a variety of spices. If you do not like the spices listed below, you can eliminate some or switch to something different or leave out altogether. I leave out all the spices.

Prep time: 5 mins
Cook Time: 1 hour
Yields: 1 quart


2/3 cup dried black elderberries (about 3 ounces)
3 1/2 cups of water
2 tablespoons fresh or dry ginger root
1 teaspoon cinnamon powder
1/2 teaspoon cloves or clove powder
1 cup raw honey

Instructions to Make Elderberry Syrup

Pour water into a medium saucepan and add elderberries, ginger, cinnamon, and cloves (do not add honey!)

Bring mixture to a boil uncovered. Then reduce heat and simmer with the lid on for about 45 minutes to an hour until the liquid reduces by half. Remove from pan heat and let cool for 15 minutes. Mash the berries carefully using a spoon or other flat utensil. Pour mixture through a strainer into a bowl to cool down. Discard the elderberries (or compost them!)

Once the liquid becomes lukewarm, add 1 cup of raw honey and stir well. Elderberry is quite bitter, but I find one cup of honey is too sweet for my taste. I prefer 3/4 cup honey instead of one cup. You may want to adjust the honey to taste.

Pour the syrup into a quart-sized mason jar or 16-ounce glass bottle until completely cools.

Store in the fridge and take daily for its immune-boosting properties. Elderberry syrup also stores well in the freezer. I’ve stored mine from winter to winter. It’s hard to finish a quart size in the winter months unless you take it daily. If you store in the refrigerator, try to finish the bottle within six months or pour 1/2 of the content and put it in the freezer.

The standard dose is ½ to 1 teaspoon for children and ½ to 1 tablespoon for adults. If the flu does strike, take the usual dose every 2-3 hours instead once daily until symptoms disappear.

Stay healthy!

About the Writer

Helen Chin Lui is a Certified Reflexologist, Certified Energy Medicine and Chakra Balancing Practitioner, Reiki Master and Teacher. Helen is the owner of the Healing Place LLC and the Healing Place Energy School LLC in Medfield, Massachusetts, USA. She specializes in helping adults to find long-term relief from chronic pain, chronic digestive problems, and balances hormones naturally.

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