Homemade Elderberry Syrup (4 Ways with Low-carb Option)
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This Homemade Elderberry Syrup is something everyone should have in their natural medicine cabinet to keep your body healthy. It's so easy to make, and I'm even sharing how you can make a Sugar-free Low-Carb Elderberry Syrup Option.
To make this recipe work for you no matter what form of elderberries you have on hand. I've included instructions for making elderberry syrup from dried berries, fresh berries, from elderberry powder, and even from elderberry juice!
Elderberry Benefits
For centuries, elderberries were a standard folk remedy in Europe, North America, Western Asia and North Africa, so now their health benefits are being examined and studies.
Elderberries (Sambucus Nigra) are full of antioxidants which have many health benefits. They also have tannin, flavanoids (including quercetin, which is often used for helping mitigate allergy symptoms and anthocyanins), carotenoids, amino acids, vitamins, and more.
They have been shown to lower cholesterol, and support the immune system, including giving relief of Influenza Symptoms and the duration of colds.
The benefits of Elderberry Syrup for Kids is the same, plus kids LOVE the yummy flavor too!
Are Elderberries Poisonous?
Just so you know, if you buy Dried Elderberries for making this syrup, don't go a snackin' on them, OK?
Elderberries are toxic when raw.
Actually it isn't the berries themselves that are toxic, but the seeds, stems, leaves, and roots are, and the berries have seeds in them. Elderberries are tiny (about 1/8 to ¼ inch in diameter) and about 50% of the berry is seed.
The toxic plant parts contain a cyanide-inducing glycoside. Eating a sufficient quantity of these can cause a toxic buildup of cyanide in the body and make you quite ill.
Symptoms include nausea, vomiting, diarrhea, and even coma. Most people recover quickly, although hospitalization may be required.
Cooking the berries destroys the glycosides present in the seeds, making the berries with their seeds safe to eat. Interestingly, research indicates that exposing elderberry to heat actually concentrates the polyphenols and anthocyanins too, so you not only kill the poisons when heating the elderberries, but you make them more nutritious too!
I once snacked on dried elderberries thinking they'd been heated enough when being dried, but I was wrong, and I paid for it. Not fun.
How Much Elderberry Syrup to Take
There is no real dosage or serving size information. It depends on you. However, this syrup is meant to be taken by the spoonful and not by the glass.
First of all, it's sweet and especially if you use honey as the base, you will be getting a glycemic hit from it. Regardless, however, you can get digestive upset from eating too much elderberry. Some people get that from taking only taking 1 tablespoon a day. So the best thing to do is start slow and listen to your body.
Some people take up to 2 ounces or more (4 tablespoons) of elderberry syrup without having any laxative effect. It's often recommended that when fighting off an illness to take 2 tablespoons up to 4 times per day.
Potential Drug Interactions
Please note that elderberries can potentially interact with several medications. If you are taking any of the following medications, please consult with your health care provider before using an elderberry supplement, eating elderberry jam, or any other elder plant products.
- Diabetes medications
- Diuretics (elderberry can potentially act as a diurectic)
- Chemotherapy
- Immunosuppressants, including steroids and medications used to treat autoimmune diseases
- Laxatives
- Theophylline
Fresh vs Dried vs Juice vs Powdered Elderberries
Wondering which type of elderberries is best for making syrup? Here’s a quick breakdown:
- Fresh elderberries:
The most nutrient-rich when just harvested, but they spoil quickly and aren’t widely available. - Dried elderberries (best overall):
These retain most of their beneficial compounds and are the most reliable, accessible option for homemade elderberry syrup. - Elderberry juice:
Convenient, but often diluted and sometimes made from concentrate, which can reduce nutritional value. - Elderberry powder:
Can be potent if it’s freeze-dried and high quality, but quality varies widely between brands.
Bottom line:
For most people, dried elderberries are the best choice because they offer a great balance of nutrition, availability, and shelf stability.
Tip: The quality of the elderberries matters more than the form. Fresh berries that have been sitting around or low-quality powders may be less beneficial than high-quality dried berries.
Shelf Life
The shelf life of this syrup should be about 3 months in the fridge, but that is if you make the version with honey. Honey has preservative qualities to it which enhance. You can typically compare the shelf life of this syrup to other fruit based homemade syrups.
Some recipes include a high-proof alcohol to enhance the shelf-life.
The low-carb version of this syrup should be good for about 1 month in the fridge or up to 3 months in the freezer.
Recipe Notes
- Cinnamon Stick: You can use 1 organic cinnamon stick in place of the cinnamon if desired.
Special Diet Notes
- AIP: Elderberries are not approved on the AIP diet, but they are a cautionary reintro.
- Keto / Low-Carb: Use either 1 cup xylitol or 1/2 cup xylitol and 1/8 teaspoon (4 scoops) stevia for a low-carb option.
- THM: For the Trim Health Mama (THM) plan, you are able to use the honey since this small amount is allowed for medicinal purposes. This syrup made with honey, however, is a THM “E.”
- Low Fodmap: Substitute maple syrup for the honey.
Homemade Elderberry Syrup (4 Ways with Sugar-free Option)
Ingredients
Elderberry Syrup from Dried Elderberries
- 3 cups water
- 1 1/2 cups dried elderberries
- 3/4 teaspoon cinnamon (optional)
- 1/4 teaspoon cloves (optional)
- 1 teaspoon dried ginger (optional)
- 1 cup honey (or low-carb sweetener. See Recipe Notes for alternatives)
Elderberry Syrup from Elderberry Powder
- 3 cups water
- 2/3 cup elderberry powder
- 3/4 teaspoon cinnamon
- 1/4 teaspoon cloves
- 1 teaspoon dried ginger
- 1 cup honey (or low-carb sweetener. See Recipe Notes for alternatives)
Elderberry Syrup from Elderberry Juice
- 2 cups elderberry juice
- 1 cup honey (or low-carb sweetener. See Recipe Notes for alternatives)
Elderberry Syrup from Fresh Elderberries
- 1 1/2 cups fresh elderberries
- 1 1/2 cups water
- 1 cup honey (or low-carb sweetener. See Recipe Notes for alternatives)
- 3/4 teaspoon cinnamon
- 1/4 teaspoon cloves
- 1 teaspoon fresh ginger
Instructions
- If using fresh elderberries, remove stems.
- Combine the berries and spices (if using) and water in a saucepan. If using juice, put that in saucepan.
- Bring to boil.
- Simmer for 30 minutes to an hour until the water is reduced by about a half.
- Mash the berries in the water, or blend in a blender.
- Strain through a cheesecloth, nut milk bag, or fine mesh strainer (optional).
- Add sweetener. Heat, if needed, to combine. (heat gently if using honey to not destroy the enzymes.)
- Store in a jar or bottle in the refrigerator of freezer. See notes for details.
Elderberry Syrup from Elderberry Juice
- Heat up the elderberry juice in a small saucepan over medium heat until starting to steam.
- Add the honey to the juice.
- Stir until combined.
- Add to jar and let cool to room temperature.
- Store in jar in the fridge.
Notes
Nutrition
Nutritional information is provided as a courtesy and is an estimate only. It may vary depending on ingredient brands, substitutions, and preparation methods. Optional ingredients are not included. Net carbs are typically calculated by subtracting fiber and sugar alcohols (such as erythritol) from total carbohydrates. This information should not be relied upon for medical or nutritional purposes.
Keep this on hand all year round to help keep your immune system healthy, and use extra when fighting off “a bug.”
Where to Buy Elderberry Syrup Instead of DIYing
This recipe is so easy, but if you really are in need of the syrup and don't have time to make it, then you can buy quality Elderberry Syrup as well.
This brand has an organic version, but do note that it isn't low-carb.
Have you had Elderberry Syrup before?
How did it work for you?
We pick wild elderberries every year – it is our favorite jelly (or jam)! I want to try your syrup recipe, but has anyone tried canning it?
Update: I used 1.5 cups fresh elderberry juice per recipe, made by steaming fresh elderberries. I also modified your recipe by adding a little lemon juice and a touch of vanilla (and only used cinnamon). Since I heated the mixture only enough to blend the honey, I processed the syrup in small canning jars for 10 minutes (twice as long as jelly). All the jars sealed so I hope 4 batches will last us most of the winter and let us give some as gifts. Thank you!
Sounds so wonderful! I would love to be a friend receiving this!!
Can I use this recipe using bilberries as I’ve just picked about 2cups of them ?
You could but elderberries are known for their action on the immune system in this way – bilberries are high in antioxidants but I haven’t studied their effect on the immune system compared to elderberries. I do know that they are supposed to be good for eye health.
I have an elderberry tree in my garden and was looking for something to do with the berries as we made elderflower cordial in the early summer which was amazing and wanted to try something with the berries. Who knew it was so medicinal?! Great recipe and guide, I look forward to tasting the results tomorrow 🙂
Hope it works well! So lovely you have a tree!!!
How do I make it using elderberry concentrate from the health food store?
Ooh – I’m not sure. But I think you could. Just heat perhaps and add a sweetener. Should be good!
What is the dosage for the Elderberry Syrup?
That really depends on the age and size of the person but since it’s a food there is leeway in that. I can’t medically advise – but I have seen all kinds of recommendations from 1/2 tsp for a child to 2 T for an adult up to several times per day. Of course you could use it as a pancake syrup too or on ice cream and so, like I said, it’s like a food as well. I’m using some right now as I’m under the weather. I’m using about 2 T every 3-4 hours I assume.
I first used elderberry syrup last year. I was in the middle of a respiratory crash which lasted from September 2015 to February 2016. I did not find out about elderberry syrup until about midway through, which was about the same time I was introduced to andrographis, (which I take all year long since I have a life=long history of severe bronchial issues). I coughed for the last time in February 2016, and I have not had another bout with a bronchial issue since, which is truly remarkable. I have had almost every antibiotic, steroid, inhalant, breathing treatment you can name in my 60+ years of life. For most of my life, I would have at least 2 or 3 major episodes a year where I would have an antibiotic, steroid and breathing treatments. I have gone almost a whole year without even had the slightest cough or other bronchial issues! Can we say WOO-HOO!
Wow. Unbelievable. That is such a great testimonial! Hope it continues!
Do the elderberries have to be dried? I picked up a bag of frozen ones to make the syrup & all the recipes I’ve seen called for dried. Thanks..
No, they do not but you have to adjust the recipe – typically I consider use 1/4 the amount of dried produce in the place of fresh. Maybe 1/3. Somewhere in there.
I like your recipe with cinnamon & ginger. Will have to try it. Thanks for the heads up on raw elderberries. I had no idea!
I’ve been using Nature’s Answer Sambucus with great results. There are no added sugars of any kind. I dilute the dose with a bit of water. You could add a little stevia to it if you want, but I don’t think it really needs it.
https://www.amazon.com/Natures-Answer-Alcohol-Free-Sambucus-Extract/dp/B0007CSCIS/ref=sr_1_7_a_it?ie=UTF8&qid=1479614795&sr=8-7&keywords=natures%2Banswer%2Bsambucus&th=1
I hope you like it. Yes, the elderberry eating episode was a real disaster and I don’t have a very sensitive stomach :(.
Thanks for the recipe Adrienne! I’ve used the syrup for my family for several years and swear by it. One of my sons calls it my “voo doo magic” and when he feels an illness coming on he’ll start taking it and it will usually resolve within 24-36 hours. Depending on how early he started it after realizing he was getting sick, because the sooner you start the faster it resolves! It’s a little expensive to buy, so I can’t wait to start making my own!
You are so welcome! I had some of the tablets years ago but didn’t really do any research into how helpful it was, but I really think it helped my son. We didn’t strain out the berries but it wasn’t that big of a deal. I hope you like it!
What an interesting and personable post. I’ve learned something about elderberries too so this is not a ‘wasted’ day. (I like to try and learn one thing every day:-).
I’m old enough to be very suspicious of the latest ‘fads’. I have a relative who has gone berserk on the no-gluten fad. I asked her what she was doing to replace the gluten in her diet – blank stare. She asked me what I meant but I also know better than to give people ‘free & easy’ information, so I told her to look it up herself. Now she’s on a much more sensible & balanced diet.
I remember when mother’s were being crucified for sending their kids to school with a peanut butter and jam sandwich. Turns out it was the best snack they could have used (and please don’t tell me there are limitations and exceptions – of course there are!)
Don’t drink milk or eat butter or eggs.. I refused to join that craze too. I figured the most healthy people I knew at that time were farmers – and guess what they ate. I was tested for allergies and was told to give up milk. I refused – I drink whole milk and love it, and am healthier than most people half my age. I believe that if I had given up milk my allergy to it would have increased.
I also avoided the popularity of antibiotic products and can’t believe that this stuff is still selling in spite of all the warnings about the danger it puts us in.
I have a great nephew with autism and can partially appreciate what you are going through with your son. He is 10 now and still climbs up on my lap and gives me huge hugs when he sees me. I just love having him around. Seeing things through his eyes is a wonderful experience – the honesty is astounding. One thing I don’t do is spoil him. I think that is an unfortunate side effect for many parents since they are trying to protect their beautiful children who have special needs. Letting an autistic kid have his own way all the time does nothing to help him grow. I try my best to explain why he must follow certain rules of mine and he seems to accept this well. Much of this is for his own safety of course. I try to make games and experiences to help him learn why the rules are here, like crawling under my car with him to teach him how massive and heavy it is so that he will learn to be aware of how much a car can hurt him when he is on the road.
Thanks again for the valuable information on elderberries and other foods. I guess the seeds ares similar to apple seeds. I used to chew those until I found out that they can kill you!
Everything in moderation – especially moderation itself.
Hi Michael – thanks for commenting (and reading!).
I overall agree w/ you about moderation. Of course, depending on what that moderation is, if you have enough things in moderation you could get sick.
I suspect, from my experience (ugh) that the elderberry seeds are worse than apple seed, but it could be the proportional amount of the elderberry seeds to the elderberries.
Hope to see you around again!
Hi Adrienne:
Wow – fast reply. At one time I thought that was an original quote from
myself but later discovered that others had come up with the same
qualification on the original “Everything in moderation”. Can you imagine
living life like that ! LOL I would go bananas. I guess it’s a bit like
listening to someone who speaks in a monotone. I had a prof that talked in
a monotone for her whole lecture in uni and I had to quit the course! I
absolutely LOVE life (the alternative being a little less appealing), I
love finding different things to do and different people to meet. I love
challenging the lack of logic in so many of the fables, advice & old wive’s
tales (OWT) that I hear so often. I also enjoy finding the reasons behind
some of the OWT that prove them to be valid.
As for apple seeds. My son (who is much smarter than I) tells me that the
seeds contain a chemical that produces cyanide in our digestive tract. You
can get a fatal dose by eating only 20 apples! that’s about 200 seeds.
Makes me wonder why unhappy spouses bother with rat poison LOL
Best wishes,
20 is a lot, but doable, I guess. As for the elderberries I think I read that about 50% of the elderberry is seeds. In any case, just pretty casual munching on the dried berries was pretty bad. I was afraid of needing to go to the ER. 🙁
I have had difficulties getting my husband to eat 20 apples in a row. I’ll keep trying, though! LOL
Oh, wait. I’m not unhappy. Never mind. 😀