DISCLAIMER: I am not a doctor or medical professional— all information provided here has been sourced from published public medical studies and should not be construed as personal medical advice.

Elderberry has become one of the cool kids on the block for its immunity-boosting benefits— but like many of the homeopathic health remedies that have become so popular in recent years, the European Elderberry (Sambucus nigra) has been used in syrups and juices for centuries for its powerful properties. Nowadays, you find them as syrups, in lozenges, gummies, and in foods.

Elderberries are rich in anthocyanins (a flavanoid high in antioxidants) and zinc, which are the bases of it’s antiviral, anti-inflammatory, immune-system stimulating benefits. A recent study done on Elderberry’s benefits on the cold + flu found that it helped significantly reduce upper-respiratory symptoms, and it’s antiviral benefits on the prevention of influenza have also been studied, showing it aids in prevention by stimulating an immune response.

I always have elderberry lozenges on hand and I used to buy elderberry syrup, but after realizing how easy (and more cost-effective) it is to make my own, I’ve been making batches to share with my whole family. I usually use it anywhere from 2-4x/week as a general immune booster, but then I use it everyday if I feel a cold start to come on (Adults can take 1 tsp up to 3-4x/day, children 1 tsp per day). Before we get to the recipe, here are a few things you should know first before adding elderberries to your diet!

Few things to know about elderberries:

• When purchasing elderberries for this kind of medicinal use, you should always look for elderberries from Europe— sambucus nigra. I get mine from this co-op I get a lot of dried goods + herbs from.

• Elderberries MUST be cooked before consumption, and they must be ripe or dried, as they carry traces of cyanogenic glycoside (a cyanide). Elderberry poisoning is rarely life-threatening but may cause nausea, vomiting, diarrhea, dizziness, numbness, or difficulty breathing. Call your doctor if you experience any of these symptoms after elderberry consumption.

• Elderberries are not recommended for pregnant or nursing women, and only in small doses for children.

• As with any herbal supplement, discuss it with your doctor if you have any medical conditions or are on any prescription medications to avoid interactions.

Alright, now onto the recipe!

Homemade Elderberry Syrup

Ingredients

1 cup organic Dried Elderberries
4 cups Filtered Water
2 tbsp Grated Ginger
1 tsp Ground Cinnamon (or 1 cinnamon stick)
1/2 tsp Ground Cloves
1 cup organic Maple Syrup*
*you can use honey too— I recommend manuka honey for all its wonderful immunity benefits

Ingredients

1. Add all ingredients to a pot, reserving half the maple syrup (**if using raw or manuka honey, I recommend you add the honey in AFTER cooking, to preserve the raw honey's benefits**), stir well, and bring it to a boil. Immediately reduce to simmer for about 30-40 min or until the liquid has reduced a bit.

2. Turn off heat, cool down completely, then stir in remaining maple syrup or honey. Transfer to a heat-safe air-tight container (preferably glass), and store in the fridge.

   Stays good for 2-3 weeks! Adults can take 1 tsp up to 3-4x/day, children 1 tsp per day.