Elderberry Syrup Recipe

Name: Elderberry Syrup
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Ingredients: ½ cup dried elderberries; 2 cups water; 1 teaspoon ground cinnamon; ¼ teaspoon ground cloves; 1 inch fresh ginger (, thinly sliced); ½ cup honey

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Homemade elderberry syrup is easier to make than you might think. Skip the store-bought version and try this simple recipe. As an added bonus, it will make your home smell amazing.

elderberry syrup pouring off of a spoon into jar

Does Elderberry Syrup Really Work?

There’s a reason so many people reach for elderberry syrup when they want to boost their immune system. In one clinical trial, elderberry extract appears to help lessen symptoms and shorten the duration of cold symptoms compared to a placebo group.

According to this study, elderberry extract has been shown to reduce the duration of flu symptoms by an average of 4 days(!!) when taken within the first 48 hours of influenza symptoms appearing.

In lab rat studies, elderberries have also been shown to lower insulin resistance. This is something to remember if you are a diabetic taking insulin, as you might want to talk with your doctor before taking it.

Ingredients You’ll Need

elderberry syrup ingredients in glass bowls

This recipe calls for dried black elderberries, also called sambucus nigra. Don’t consume raw elderberries or their leaves and stems, as they contain a toxic compound that can cause nausea and vomiting. Cooking eliminates this toxin, which is why elderberry syrup has become a common option.

When shopping for honey, look for local or raw honey when possible. Research suggests that honey has antioxidants as well as potential antimicrobial and anti-inflammatory properties. Plus, it will make your elderberry syrup taste amazing.

This recipe calls for dried spices for convenience, but you can also use whole cinnamon sticks or whole cloves if you happen to keep those in your pantry.

Would you prefer a sugar-free recipe? Try making a cup of elderberry tea instead.

How to Make Elderberry Syrup

1. Simmer the ingredients.

Add the dried elderberries, cinnamon, ginger, cloves, and water to a small pot.

Bring the liquid to a boil over medium-high heat. As soon as the liquid is bubbling, lower the heat and let it simmer until the liquid is reduced by half, about 25 to 30 minutes.

elderberry syrup ingredients combined in a white saucepan.

2. Strain.

Pour the cooked elderberry mixture through a fine mesh sieve or cheesecloth into a large bowl.

Use the back of a spoon to mash the berries and strain out as much juice as possible. Discard the solids or add them to your compost.

elderberries cooked down in saucepan and strained with a fine mesh strainer over bowl.

3. Sweeten.

Let the strained elderberry liquid cool to room temperature, then add the honey and whisk well.

Transfer the elderberry syrup to an airtight container and store it in the refrigerator for up to 4 weeks. This small batch usually lasts 2 to 3 weeks in my home, depending on how many of my family members remember to take it, but you can double the recipe if needed.

honey added to strained elderberry syrup and whisked in glass bowl.

Note: Homemade elderberry syrup is more runny in texture than a store-bought version. This is because the sugar concentration is lower than in store-bought versions, which use more sugar to make it shelf-stable.

How to Use Elderberry Syrup

Elderberry syrup is most often taken by the tablespoon when needed. However, you can also use it to make an elderberry smoothie, or you can add it to your favorite warm tea with a squeeze of lemon juice, when you want to sooth your throat.

Incorporate elderberry syrup into your morning routine by drizzling it on waffles, pancakes, or over a bowl of oatmeal.

homemade elderberry syrup dripping off a spoon into a jar.

Frequently Asked Questions

Note: Before starting a new supplement, you should always talk with your doctor. I am not a doctor, and this post should not be considered medical advice. I’m just sharing my personal experience.

How often should you take elderberry syrup?

There is no standard dose for remedies like elderberry syrup. In one study, participants were given 1 tablespoon (15 mL) of elderberry syrup 4 times daily for 5 days. In this study, symptoms were relieved 4 days earlier in those who took the elderberry compared to those given the placebo.

Can I substitute the honey?

Yes, this recipe is flexible so you can use any other sweetener you prefer. For a vegan recipe, try using maple syrup or agave nectar.

Does elderberry syrup have any side effects?

The elderberry plant contains cyanogenic glycosides, a toxin which is removed by cooking. In one case, eight people experienced nausea and vomiting after drinking the juice made from freshly picked berries, including the leaves and branches. This is why people don’t usually recommend juicing raw elderberries or tossing them into a smoothie. Elderberries may also have diuretic properties, so use caution if you already take a medication that makes you pee more often.

Looking for more recipes to try during cold & flu season? Try Ginger Tea, Detox Soup, Carrot Juice or Classic Chicken & Vegetable Soup.