Homemade Elderberry Syrup (4 Ways with Low-carb Option)

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.

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?