There are numerous elderberry syrup, tincture, and elixir recipes floating around the internet with a wide variety of beneficial ingredients. While the ingredients everyone uses may vary based on availability, preference, or allergy, the basic method to follow to produce a syrup is similar.
I prefer tinctures over syrups primarily because the shelf life is longer, but syrups come in handy especially when you do not have six weeks to wait for your herbs to finish steeping. The syrup has a preferable taste compared to tinctures, but both methods allow for the personalization of sweeteners. Honey should not be used in infants less than one-year-old due to a risk of botulism. Maple syrup and agave are two sugar and honey alternatives that are safe for infants and suitable for vegans.
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There are many prepackaged kits available online that contain the right amount of ingredients for one batch, but you can find these ingredients through retailers like Mountain Rose Herbs as well and measure out your own blend. I have used a blend of over twenty herbs and spices in my personal elderberry tincture, but many blends contain fewer than five ingredients. I will include a brief review of the peer-reviewed science regarding the benefits of elderberries and the other ingredients mentioned in this syrup blend.
*Please note elderberry is known to have immune-stimulating effects. Therefore, use in individuals with auto-immune disorders is contraindicated or not advised. *Please consult your primary healthcare provider prior to using any supplement.
Elderberries are high in vitamins, quercetin, and are known to have antioxidant, anti-inflammatory, antiviral, and antibacterial properties (7; 15; 16; 17). Traditional uses include but are not limited to flu, colds, sinus inflammation, skin irritation, inflammation, sore throat, allergies, and other respiratory illness (15). Elderberry can be taken at any point for cold or flu-like symptoms. One study found elderberry reduced the duration of sickness by 4 days (18). A 2016 study found travelers using elderberry as a preventative measure starting 10 days prior to travel on average had a 2-day reduction in duration of the cold symptoms (16). My family has used elderberry to quickly overcome flu and cold-like symptoms. I make and use homemade tinctures and syrups, but there are many readily available options in stores. While elderberry is the staple ingredient in any elderberry syrup, the possibilities for additional beneficial ingredients are endless. I recently saw a photo of one woman’s personal elderberry syrup batch that contained lavender, roses, and chamomile.
Cinnamon is a must-have ingredient for elderberry syrup. There are multiple types and forms of cinnamon that can be included but I prefer to use sticks or chips. However, you could use powder if that is all you have available. Cinnamon is known to have antimicrobial, antibacterial, antifungal, antiviral, antioxidant, anti-inflammatory, antidiabetic, anticancer, and immunity-boosting properties as well as heart disease-protecting and neuroprotective abilities (5; 11).
Citrus fruits and peels contain high amounts of vitamins and have been used in traditional medicine. Both orange and lemon rinds are high in vitamin C and bioflavonoids that help to boost the immune system. I prefer to use both orange or lemon peels, but you can use whatever you have available or leave them out altogether. Studies have shown citrus to have anti-inflammatory, antioxidant, antiseptic, antimicrobial, antiviral, antibacterial, and antifungal properties that make them a great addition to any elderberry syrup (4; 6; 14).
Astragalus root is another great addition to any immune-boosting syrup but can be left out if availability is an issue. Astragalus root is an adaptogen high in flavonoids and antioxidants that can help boost the immune system (1). Astragalus root is known to have anti-inflammatory, antimicrobial, antiviral, antibacterial, and antifungal properties (1; 10; 19). This herb may help reduce upper respiratory symptoms related to colds, flu, allergies as well as gastrointestinal inflammation (1; 10; 19).
Rosehips are also high in vitamins like C, quercetin, bioflavonoids, antioxidants, and have long been used in traditional medicine for their therapeutic benefits (9). Rosehips have anti-inflammatory, antimicrobial, anticancer, neuroprotective, and many other beneficial properties (9). Rosehips are also an optional ingredient but have many synergistic properties that increase the benefits of an elderberry syrup recipe.
Ginger is another must-have included in most elderberry syrup recipes. Ginger is known for its antioxidant, anti-inflammatory, antiemetic, antidiabetic, antimicrobial, antifungal, antiparasitic, cholesterol, and blood pressure-lowering among other properties (2; 8; 13). Ginger has been used traditionally to help to reduce upper respiratory tract symptoms, sore throat, improve digestion, reduce nausea, and pain (8; 13). Ginger has been shown to increase glutathione which promotes detoxification and reduces oxidative stress (8).
There are many other ingredients that could be included but the last I will review is clove. Clove is another very common ingredient that many consider a must-have in elderberry syrup. Clove has been shown to have antiseptic, antioxidant, anti-inflammatory antimicrobial, antibacterial, antifungal, antiviral, and helps boost the immune system (3; 12). Clove is perhaps best known for its ability to reduce oral pain and infection, but it has also been shown to be effective in vitro against multiple bacteria that cause urinary and upper respiratory tract infections (3; 12).
Make sure the water you use is distilled, filtered, or quality spring water.
Ingredients
½ cup Fresh or dried citrus peels
¼ cup dried astragalus root
¼ cup dried rose hips
1 organic sweet cinnamon stick
2-3 Tsp. organic dried ginger root
½ Tsp. organic clove
4 cups cold water
1 cup raw, local honey, or sweetener of choice
Directions
1. Combine all ingredients with cold filtered water in a pot, bring to a boil and immediately reduce heat to low.
2. Allow herbs to simmer at a reduced heat for 30 to 45 minutes.
3. Turn off heat and let steep for 1 hour.
4. Mash with a potato masher or spoon.
5. Strain mixture using a strainer or funnel overlaid with cheesecloth or a cotton muslin bag and squeeze out liquid. Use caution because the mixture may still be hot.
6. Add honey in a ratio that is at least half of the total volume of liquid when the syrup has cooled to just above room temperature and stir to incorporate. You can double the amount of sweetener to prolong shelf life.
7. Bottle in sterilized glass and store in the refrigerator.
The shelf life will vary depending on the amount of sweeter added but usually lasts at least a month and may last a couple of months in best-kept circumstances. This recipe is not suitable for canning but can be frozen and thawed for use at a later date.
References
1. Auyeung, K. K., Han, Q. B., & Ko, J. K. (2016). Astragalus membranaceus: A review of its protection against inflammation and gastrointestinal cancers. The American Journal of Chinese Medicine, 44(1), 1-22. https://doi.org/10.1142/S0192415X16500014
2. Choi, W., Jiang, M., & Chu, J. (2013). Antiparasitic effects of Zingiber officinale (Ginger) extract against Toxoplasma gondii. Journal of Applied Biomedicine, 11(1), 15–26. https://doi.org/10.2478/v10136-012-0014-y
3. Cortés-Rojas, D. F., de Souza, C. R., & Oliveira, W. P. (2014). Clove (Syzygium aromaticum): A precious spice. Asian Pacific Journal of Tropical Biomedicine, 4(2), 90–96. https://doi.org/10.1016/S2221-1691(14)60215-X
4. El-ghfar, M. H., Ibrahim, H. M., Hassan, I. M., Abdel Fattah, A., & Mahmoud, M. H. (2016). Peels of lemon and orange as value-added ingredients: Chemical and antioxidant properties. International Journal of Current Microbiology and Applied Sciences, 5(12), 777–794. https://doi.org/10.20546/ijcmas.2016.512.089
5. Fatima, M., Zaidi, N. U., Amraiz, D., & Afzal, F. (2016). In vitro antiviral activity of cinnamomum cassia and its nanoparticles against H7N3 influenza A virus. Journal of Microbiology Biotechnology, 26(1), 151-9. https://doi.org/10.4014/jmb.1508.08024
6. Khir Juhari, N. K., Abd Wahid, N. B., & Ramli, S. (2021). A review: Antimicrobial activity and toxicity analysis of the peel of banana, pomegranate, papaya, and citrus fruits (lemon and orange). Malaysian Journal of Microbiology. https://doi.org/10.21161/mjm.201076
7. Krawitz, C., Mraheil, M. A., Stein, M., Imirzalioglu, C., Domann, E., Pleschka, S., & Hain, T. (2011). Inhibitory activity of a standardized elderberry liquid extract against clinically-relevant human respiratory bacterial pathogens and influenza A and B viruses. BMC Complement Alternative Medicine, 25(11). 16. https://doi.org/10.1186/1472-6882-11-16
8. Morvaridzadeh, M., Sadeghi, E., Agah, S., Fazelian, S., Rahimlou, M., Kern, F. G., Heshmati, S., Omidi, A., Persad, E., & Heshmati, J. (2021). Effect of ginger (Zingiber officinale) supplementation on oxidative stress parameters: A systematic review and meta‐analysis. Journal of Food Biochemistry, 45(2), e13612–n/a. https://doi.org/10.1111/jfbc.13612
9. Mármol, I., Sánchez-de-Diego, C., Jiménez-Moreno, N., Ancín-Azpilicueta, C., & Rodríguez-Yoldi, M. J. (2017). Therapeutic applications of rose hips from different rosa species. International Journal of Molecular Cciences, 18(6), 1137. https://doi.org/10.3390/ijms18061137
10. Mazinani, Z., Zamani, M., & Sardari, S. (2017). Isolation and Identification of Phyllospheric Bacteria Possessing Antimicrobial Activity from Astragalus obtusifolius, Prosopis juliflora, Xanthium strumarium and Hippocrepis unisiliqousa. Avicenna Journal of Medical Biotechnology, 9(1), 31–37.
11. Rao, P. V., & Gan, S. H. (2014). Cinnamon: a multifaceted medicinal plant. Evidence-Based Complementary and Alternative Medicine eCAM, 2014, 642942. https://doi.org/10.1155/2014/642942
12. Rosarior, V. L., Lim, P. S., Wong, W. K., Yue, C. S., Yam, H. C., & Tan, S. A. (2021). Antioxidant-rich clove extract, a strong antimicrobial agent against urinary tract infections-causing bacteria in vitro. Tropical Life Sciences Research, 32(2), 45–63. https://doi.org/10.21315/tlsr2021.32.2.4
13. Rupasinghe, V., & Gunathilake, K. (2015). Recent perspectives on the medicinal potential of ginger. Botanics, 5, 55. https://doi.org/10.2147/BTAT.S68099
14. Saleem, M., & Saeed, M. T. (2020). Potential application of waste fruit peels (orange, yellow lemon and banana) as wide range natural antimicrobial agent. Journal of King Saud University. Science, 32(1), 805–810. https://doi.org/10.1016/j.jksus.2019.02.013
15. Sidor, A., & Gramza-Michałowska, A. (2015). Advanced research on the antioxidant and health benefit of elderberry (Sambucus nigra) in food – a review. Journal of Functional Foods, 18, 941–958. https://doi.org/10.1016/j.jff.2014.07.012
16. Tiralongo, E., Wee, S. S., & Lea, R. A. (2016). Elderberry supplementation reduces cold duration and symptoms in air-travellers: A randomized, double-blind placebo-controlled Clinical Trial. Nutrients, 8(4), 182. https://doi.org/10.3390/nu8040182
17. Torabian, G., Valtchev, P., Adil, Q., & Dehghani, F. (2019). Anti-influenza activity of elderberry (Sambucus nigra). Journal of Functional Foods, 54, 353–360. https://doi.org/10.1016/j.jff.2019.01.031
18. Zakay-Rones, Z., Thom E., Wollan, T., & Wadstein, J. (2004). Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections. Journal of International Medical Reseasrch. 32(2):132-40. https://doi.org/10.1177/147323000403200205
19. Zhang, P., Liu, X., Liu, H., Wang, W., Liu, X., Li, X., & Wu, X. (2018). Astragalus polysaccharides inhibit avian infectious bronchitis virus infection by regulating viral replication. Microbial Pathogenesis, 114, 124–128. https://doi.org/10.1016/j.micpath.2017.11.026
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