Herbal Spotlight: Elderberry for Immune Support
When it comes to natural immune allies, few herbs have earned as much love and respect as the elderberry. This berry has been used for centuries to help the body fight off colds and flu, soothe inflammation, and boost overall resilience…and modern research is finally catching up to what herbalists have known all along.
That’s why I am spotlighting the Elderberry as we head deep into cold and flu season! Read on for some practical (and yummy!) ways to use elderberry
A Little History
Elderberry has a long and rich tradition in European and Indigenous medicine. In ancient times, it was called the “medicine chest of the people” because nearly every part of the elder tree, the flowers, berries, bark, and leaves, was used for healing.
The berries, in particular, were prized for their immune-boosting and antiviral properties. Elderberry syrups and tonics were staple winter remedies, helping families ward off infection during the colder months.
What the Research Says
Modern studies confirm that the berries are rich in anthocyanins, which are powerful antioxidants that give them their deep purple color and help protect cells from oxidative stress.
Preliminary research has also shown that elderberry extracts can reduce both the duration and severity of colds and influenza. In one clinical trial, participants taking elderberry extract experienced symptom relief an average of four days earlier than those taking a placebo.
Practical Ways to Use Elderberry
Whether you’re reaching for prevention or early support when you feel that first tickle in your throat, elderberry is a delicious and versatile option.
Note: while elderberries are safe when cooked, raw berries and other parts of the plant can be toxic if consumed in large amounts.
1. Elderberry Syrup
DIY Elderberry Syrup Recipe:
1 cup dried elderberries (or 2 cups fresh)
4 cups water
1–2 tbsp fresh ginger (optional)
1 cinnamon stick (optional)
1 cup raw honey (added after cooling)
Directions:
Simmer the berries, water, and spices in a saucepan for about 45 minutes, or until reduced by half. Strain, cool slightly, then stir in honey. Store in a glass jar in the fridge for up to 2 months.
Adults can take 1 tbsp daily for prevention, or every few hours at the onset of symptoms. Children (over 1 year old) can take 1 tsp daily. You can add it to drinks, drizzle it over pancakes, yogurt, or ice cream if you’re feeling super decadent.
2. Elderberry Tea
Steep 1–2 tsp dried elderberries in boiling water for 10–15 minutes. Add a bit of honey, lemon, and fresh ginger for extra immune support.
3. Elderberry Gummies
A fun, tasty way to get your daily dose… especially for kids.
Basic Elderberry Gummy Recipe:
1 cup prepared elderberry syrup
2 tbsp grass-fed gelatin
Optional: 1 tsp vitamin C powder
Warm the syrup slightly, whisk in gelatin until smooth, pour into silicone molds, and refrigerate until set. Store in the fridge and enjoy one or two daily.
4. Elderflower Tea
Don’t forget the elderflower! These delicate blossoms are also wonderfully immune-supportive, with mild antiviral and decongestant effects. Elderflower tea is soothing for sinus congestion and seasonal allergies.
Enjoy!