‘Tis the season for Elderberry Syrup!
If you’re like me, you’re doing everything you can to stay healthy this winter. One of the many tools in my medicine box is elderberry syrup.
The price of elderberry syrup has been skyrocketing over the past few years and for good reason. Research shows that elderberry syrup taken at the first signs of cold or flu can shorten the duration and severity of your illness.
Elderberry syrup is now available at every drugstore and supermarket, so why would you want to make your own? The number one reason to make your own elderberry syrup is cost. It is much more cost efficient to make this elixir at home. Secondly, if you make it at home you know exactly what is going into it. Store bought brands may contain additives and preservatives to extend shelf life.
Benefits of Elderberry Syrup:
Vitamin C, which helps several important cells in the immune system (such as T cells) perform their jobs.
Vitamin A, which helps regulate immune responses.
Powerful plant chemicals (phytochemicals) called flavonoids that appear to help health in many ways. For example, flavonoids may help fight inflammation and cancer.
Vitamins and phytochemicals are also powerful antioxidants – compounds that fight free radicals (molecules that damage cells).
How does Elderberry fight colds/flu?
One of the health benefits of elderberry syrup may be an ability to fight harmful viruses (such as a cold or flu virus).
According to Heidi Godman, a reporter for US News, elderberry is thought to have neuraminidase inhibiting activity. What this means is that it will block the viral neuraminidase (an enzyme that allows the virus to be released from an infected cell after replicating) of influenza viruses specifically. Essentially, if elderberry does contain this property, it may prevent viral reproduction by blocking the release from an already infected cell.
How might that help?
Elderberry might shorten the severity and duration of symptoms. For example:
“Studies have looked at people on an airplane exposed to a cold virus, and those who used elderberry had less severe and shorter durations of symptoms,” says Dr. Julia Getzelman, a San Francisco pediatrician.
A small, randomized trial in Norway found that people with flu symptoms who took elderberry syrup four times a day for five days experienced symptom relief an average of four days earlier than people in the study who took a placebo.
Is Elderberry Safe?
Generally speaking, elderberry syrup has few side effects, but there are some.
“Raw or unripe elderberries contain toxic compounds. This includes elderberry leaves and stems. Consumption may lead to poisoning and hospitalization. You will want to make sure you are consuming elderberry syrup from cooked elderberries to avoid this potentially harmful complication,” says Alicia Romano, a clinical registered dietitian at the Frances Stern Nutrition Center at Tufts Medical Center. “Additionally, reports of GI distress (nausea, vomiting), and allergic reactions have been reported as potential side effects.”
Romano says elderberry syrup may also interfere with a number of medications. “Potential drug interactions can include antidiabetic medications, diuretic medicationd and laxatives,” Romano says.
Elderberry syrup can also interfere with medications needed to tamp down the immune response in autoimmune diseases such as rheumatoid arthritis. “Individuals who are taking immune-dampening drugs, like steroids and monoclonal antibodies for disease processes, should avoid elderberry, as elderberry may support a return to action of your immune system,” says Holland, a physician scientist at Rush University Medical Center.
How and when to take Elderberry Syrup:
The jury is still out on whether taking Elderberry Syrup daily is beneficial to ward off colds and flu. But, there is substantial evidence that if taken at the first sign of cold or flu that it can shorten the duration and intensity.
If you’re taking elderberry as a preventative, it’s recommended to take 1 tsp for children under 12 and 1 tbsp daily for adults. If you feel a cold or flu coming on taking Elderberry in 1 tsp to 1 tbsp doses 3-4 times a day is recommended.
How to make Elderberry Syrup:
3/4 cups dried elderberries (organic if possible)
3 cups filtered water
1 inch piece of ginger chopped or grated (you can use powder in a pinch!)
2 cinnamon sticks
1-2 teaspoons cloves (optional)
1 inch piece of turmeric chopped or grated (optional)
Honey to taste
Bring the water, elderberries, cinnamon, and ginger to a boil in a small saucepan. Simmer uncovered 40-60 minutes - until the mixture reduces by half.
Remove from the heat. Let the fruit and spices steep and cool slightly.
Strain the elderberry juice into a jar or bowl using a cheesecloth, fine mesh sieve, or nut milk bag. Discard the spent berries, ginger, and cinnamon sticks. Squeeze out as much of the elderberry goodness that you can before discarding.
Whisk in the honey until well combined. Your syrup is done! Store the elderberry syrup in a sealed jar or bottle in the refrigerator.
Use organic ingredients and filtered water whenever possible. Feel free to adjust the ingredients to your own taste and needs.
Note: This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.