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February 1, 2016

Health Benefits of Elderberries & How to Get Them

Last Updated on January 16, 2021

Tap into the fantastic health benefits of elderberries with these cost-effective, immune-boosting and delicious elderberry recipes!

Elderberries are a tasty way to support your immune system and stay healthy this season. Here’s what to know about elderberry benefits and how to get them.

pin with title text and photos of clusters of elderberries and elderberry syrup

This cold season has been a doozy for our family. Our eldest entered the public school system in September, and that onslaught of new germs has meant a constant battle to fight off colds.

Mostly I’ve managed to keep them at bay, but there’s only so much you can do when a 5-year-old and a 3-year-old are sneezing in your face and using your sweater as a tissue. (We’re working on it.)

Related: Try these immune-boosting foods to help ward off that next cold.

WHAT ARE THE HEALTH BENEFITS OF ELDERBERRIES?

Scores of people swear by elderberries to help them fight colds and flu, and historically, elderberry wine and a concoction similar to elderberry syrup called a ‘rob’ were widely popular folk remedies for dealing with respiratory ailments.

Recent research done in labs, on animals, and in small groups of people back up these folk remedies, as elderberries contain compounds that support our immune systems in multiple ways.

Lab studies suggest that elderberry may both stimulate the body’s response to infection and inhibit viruses’ ability to penetrate host cells. A 2019 study found that elderberry extract had multiple antiviral actions, blocking viruses from infecting cells, interfering with viral replication in infected cells, and stimulating the production of cytokines, chemical messengers that coordinate our immune response.  

A 2016 clinical trial of 312 air travelers found “a significant reduction of cold duration and severity in the group that supplemented with elderberry extract.

Will elderberry concoctions keep you from ever getting sick? Probably not, but they may help you fight some off or shorten the duration and severity of those you do come down with. Combined with other ingredients that can help with coughs, elderberry syrup is one of many effective home remedies for cough. Here’s an interesting systematic review on the benefits of elderberries if you want to know more.

Plus, as one of those dark blue berries, elderberries have potent antioxidants, great anti-inflammatory properties that help fight oxidative damage linked to cancer risk and aging. You can also forage blackberries and mulberries and try them in these mulberry recipes.

If you like to forage, here’s how to identify elderberry bushes and bring home buckets of delicious foraged elderberries for nothing.

TAP INTO THE HEALTH BENEFITS OF ELDERBERRIES WITH ELDERBERRY TEA

benefits of elderberries

Though the price per pound looks daunting, the jar I filled cost only $2.08 and should make up to 40 mugs of tea, just 5 cents per cup!

You don’t have much to lose with elderberry tea — this is a tasty, inexpensive, low-waste way to enjoy the health benefits of elderberries, especially if you already enjoy fruity tea.

You can buy dried elderberries in the bulk section of many natural foods stores, and when you bring your own container, you eliminate virtually all the waste from your tea habit. Here are a bunch of ways to get started with zero waste living.

You can also buy elderberries by the pound online, which will last your family a very long time. Either way, you get to skip all the bags, and cup for cup this is a lot cheaper than bagged herbal teas.

Making a basic elderberry tea is simple: Just add a teaspoon of berries to one cup of boiling filtered water and steep. I like mine plain, but my kids prefer it sweet, so we add honey to theirs when they have the sniffles.

For the times I just want a simple tea and am not concerned about extracting every bit of goodness from the berries, I keep a tea mug with a built-infuser handy for brewing multiple cups of elderberry tea from a couple teaspoons of berries. You can rebrew till it’s too weak to bother with.

I try to sip elderberry tea whenever I feel like my body’s trying to fight something off. I also add some homemade elderberry syrup to kids’ smoothies (made with our probiotic-rich homemade yogurt) to help them fight off the colds going around at school.

Christina at The Hippy Homemaker ups the immune-boosting ante of her tea with a bunch more herbs thought to help immunity. Try her recipe here. Or check out this delicious immune boosting herbal tea blend from These Lovely Acres.

2019 UPDATE ON GETTING BENEFITS OF ELDERBERRIES

After extensive research on elderberries for my book on elderberries and elderflowers, and what I’ve learned suggests that a simple steep in water may not be as effective for extracting the beneficial compounds from elderberries as a good simmer on the stove. By all means if you only have time to boil some water and pour it over your berries, go for it. You’re still getting a yummy tea and some of the elderberries’ medicinal compounds. But any time you think of it, you can simmer berries to make an unsweetened concentrate (called a decoction) that can be added to hot water to make a potentially more powerful tea. Find instructions and more about how to make elderberry tea here.

Also, I hadn’t realized until I started researching my book what a powerful herb elderflower is as well. Historically, it’s the part of the elder herbalists used more than the berry. Read more about the uses for elderflower here.

>>To find out more about what research tells us about elderberry’s effect on health, expert growing advice, plus 62 delicious recipes for using your elderflowers and elderberries, pick up a copy of Everything Elderberry, available for preorder now. It involved months of research, dozens of interviews, and a ton of kitchen experiments. It contains information on elderberries and elderflowers you can’t find anywhere else. I hope you’ll love it!

Related: Benefits of Hibiscus Tea, a Delicious Herb to Brew!

OTHER WAYS TO GET THE HEALTH BENEFITS OF ELDERBERRIES

Elderberry Syrup & Gummies

You can buy elderberry extract or syrup from an elderberry farm, Vitacost, or Amazon or make your own from the bulk elderberries mentioned above. This will save you quite a bit of money, especially if you take it often.

This DIY elderberry syrup from Chrystal from Happy Mothering or this extra-immune-boosting homemade elderberry syrup plus recipe from Brittany at The Pistachio Project will save you big on elderberry syrup. (Brilliant resource-saving idea: Brittany recommends reusing elderberries to make elderberry tea).  I also love this use of the pulp left from making an unsweetened juice from fresh berries to infuse vinegar from Wild Plant Forager.

Susan at Learning and Yearning knows how to supercharge your elderberry syrup with other immune-boosting ingredients. 

Chrystal has also developed an elderberry gummy for her kids. We’ve made them a bunch, and kids and grown-ups alike think they’re a really way tasty way to stay healthy!

These elderberry lollipops from Salt in My Coffee look like a delicious way to lick a cold! (Lick, get it? 😉 )

Related: How to Fight a Cold with Kitchen Remedies

Elderberry-zinc & other elderberry supplements

Here’s the most cost-effective option if you choose this route. But there are many other elderberrry-zinc options and some are yummy!

It may very well be the zinc in these tablets helping your immune system; research thus far is inconclusive. Here are some options without zinc.

Elderberry is also sold in capsule form. I prefer to go the food route, but everyone’s different. Get the benefits of elderberries however works best for you!

Check out this recipe for elderberry overnight oats for a delicious way to rev up your immune system!

There are plenty more herbs that may help support your immune system. Check out this post on immune-boosting herbs.

Here are more than 20 ways to use fresh or dried elderberries in cooking as well.

Love home remedies? Check out these uses for lemon balm to help with sleep issues, anxiety and more. Find other herbs for sleep here.

Enjoy the Benefits of Elderberries by Growing Your Ownphoto of elderberries growing on bushIf you have some space in your yard, you could even grow your own elderberries. They’re beautiful and cold-hardy and will add edibles to your landscape, always a plus if you’re on a mission to live greener. And of course growing your own will save you money and connect you to your food. 

Want to know more about sneaking elderberries and other delicious edibles into your landscape? Angela England has great ideas for you in her new book, Gardening Like A Ninja.

Pin to save these health benefits of elderberries!

pin with title text and photos of elderberries on branch and syrup in a pitcher

Photo credits: 127071 , HealthyGreenSavvy, Happy Mothering, John McLinden, RitaE, Susannah Shmurak

Shot with book compressed
Susannah

Susannah is a proud garden geek and energy nerd who loves healthy food and natural remedies. Her work has appeared in Mother Earth Living, Ensia, Northern Gardener, Sierra, and on numerous websites. Her first book, Everything Elderberry, released in September 2020 and has been a #1 new release in holistic medicine, naturopathy, herb gardening, and other categories. Find out more and grab your copy here.

Filed Under: Health & Natural Remedies Tagged With: elderberry, medicinal herbs, natural remedies

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Comments

  1. Angel says

    February 5, 2016 at 12:40 pm

    Another great immune system booster is Astralagus root. It can be added to your winter soups or broken up into a tea blend. Although not really local*** it can be easily purchased from Mountain Rose Herbs or Present Moment in the Twin Cities. Looks like a dried and then sliced tree branch.

    ***A few herbal growers in town are starting to incorporate this into herb gardens.

    Reply
    • healthygreensavvy says

      February 5, 2016 at 3:53 pm

      Great suggestion, Angel — thanks! I might look into adding some to my garden as well. Jess puts astralagus in her gummy recipe, here: http://simplyhealthyhome.com/how-to-make-elderberry-syrup-gummies/

      Reply
  2. Marla says

    April 30, 2016 at 8:21 am

    Hi Susannah,
    I have heard so much about the many health benefits of elderberries. I love your recipes for the tea and the elderberry gummy sounds like a wonderful healthy treat for kids & adults. Thanks for sharing how to grow them and all your valuable information. Thanks for sharing on Real Food Fridays blog hop. Pinned & tweeted!

    Reply
  3. Marla says

    May 5, 2016 at 8:18 am

    Hi Susannah,
    Just a note to let you know that I have chosen your article as one of my features for this weeks Real Food Fridays blog hop that goes live every Thursday @ 7pm EST. Thank you for being part of Real Food Fridays mission to help make this world a little bit healthier every week. Happy Spring!

    Reply
    • healthygreensavvy says

      May 5, 2016 at 8:26 am

      Thanks so much for featuring my post, Marla! Love your hop!

      Reply
  4. Britney says

    May 6, 2016 at 1:08 pm

    I love these ideas! I have heard about the benefits of elderberries before but never knew how to effectively use them. Thanks for sharing with us at Simply Natural Saturdays!

    Reply
    • healthygreensavvy says

      May 6, 2016 at 1:35 pm

      Hope they help you stay healthy! Thanks for stopping by!

      Reply
  5. [email protected] says

    May 31, 2016 at 9:05 am

    Elderberries are so great for supporting the immune system! Thanks for sharing on Let’s Get Real!

    Reply
  6. Carol says

    June 1, 2016 at 11:32 am

    My elderberry bushes are about to flower. The flowers can be used in tea or pancakes. But I generally just wait for the berries. I make an elderberry syrup and preserve by canning. It is only lightly sweetened. When I open the jar I add raw honey to increase the immune boost. I make it for the grand kids.

    Reply
    • healthygreensavvy says

      June 1, 2016 at 11:54 am

      Lucky grand kids! That sounds lovely. Thanks for commenting!

      Reply
  7. Alix Kalfin says

    June 20, 2016 at 9:38 pm

    I had bought a bag of elderberries to make some syrup and then was overwhelmed by all the recipe options. I’ll choose one from here and go from there. 🙂

    Reply
    • healthygreensavvy says

      June 20, 2016 at 10:22 pm

      Just start with simple — elderberries, water, and honey! It’s pretty straightforward and simple. Then check out some of the more complicated options. (I tried the gummies after writing this post, and they are terrific!)

      Reply
  8. Danielle @DIYDanielle says

    July 9, 2016 at 5:40 pm

    Great idea! I haven’t tried that before, but have a number of other herbal remedies. I’ll need to add that to my medicine cabinet. Thanks for linking up to #SustainableSundays!

    Reply
  9. Angie - WhippedGreenGirl says

    July 10, 2016 at 8:05 pm

    Ironically I just bought elderberries & had no clue what to do with them lol- loved this post! Happy to have found it on Do-It-Yourself Danielle’s DIY link-up 🙂

    Reply
    • Susannah says

      July 10, 2016 at 9:22 pm

      Excellent! The gummies are really worth trying, but tea is the simplest way to get your elderberries. Let me know if you think they help keep you healthy. Enjoy! Thanks for stopping by!

      Reply

Trackbacks

  1. Real Food Fridays #138 – Sharing Living Healthy says:
    May 5, 2016 at 11:40 pm

    […] Susannah @ Healthy Green Savvy — Immune Boosting Elderberries […]

    Reply
  2. This Summer In My Kitchen - Small Bites Wellness says:
    June 21, 2016 at 11:01 am

    […] This year I’m all about being prepared before we get sick. Healthy Green Savvy shares about immunue-boosting elderberries, and I will definitely be purchasing some this summer to get a jump start on flu […]

    Reply
  3. Crunchy Collection #2 - Call Me Crunchy says:
    June 24, 2016 at 12:40 pm

    […] overwhelmed with the idea of creating my own syrup. Thus, goal number three; make one of these elderberry recipes collected by HealthyGreenSavvy and finally put those berries to […]

    Reply
  4. Sustainable Sundays #8 | Prepper's Survival Homestead says:
    July 10, 2016 at 11:08 am

    […] Immune-Boosting Elderberry Recipes from Healthy Green Savvy […]

    Reply
  5. How to Grow Garlic - HealthyGreenSavvy says:
    October 10, 2016 at 7:59 am

    […] garlic into chicken soup has perhaps helped me keep some colds at bay. I also consume a lot of elderberry tea when I feel a cold coming […]

    Reply
  6. 50 Natural Remedies for Common Cold or the Flu | Dr. Karen S. Lee says:
    October 13, 2016 at 9:23 am

    […] Immune-Boosting Elderberries [Healthy Green […]

    Reply
  7. Great Green Fall Finds - HealthyGreenSavvy says:
    October 18, 2016 at 8:52 pm

    […] to flare again. Be sure to support your immune system with lots of helpful herbs and remedies, like immune-boosting elderberries. Need some more ideas for dealing with those annoying colds? Check out this great collection of 50 […]

    Reply
  8. Healthy Living Gift Guide - HealthyGreenSavvy says:
    November 22, 2016 at 7:59 pm

    […] infuser cup. I love my infuser cup for elderberry tea or other loose teas. Give a selection of loose teas if you […]

    Reply
  9. How to Fight a Cold Naturally - HealthyGreenSavvy says:
    December 17, 2016 at 10:13 pm

    […] swear by them for fending off illness. My family’s favorite ways to get elderberries are with elderberry tea and gummies, though I also keep these elderberry zinc tablets on hand for when I feel myself coming down with […]

    Reply
  10. Green Moms Network Week in Review says:
    January 6, 2017 at 6:28 am

    […] Green Savvy shares the benefits of elderberries and how to use them to stay […]

    Reply
  11. 30+ Natural Cold Remedies to Boost Your Immune System - Healy Eats Real says:
    January 7, 2017 at 7:13 pm

    […] Immune-Boosting Elderberries […]

    Reply
  12. Why You'll LOVE Growing Your Own Fruit - HealthyGreenSavvy says:
    April 13, 2017 at 8:00 am

    […] The shrub level of a garden is often the most overlooked and one of the easiest ways to tuck more edibles into your landscape. Blueberries are lovely ornamentals, and elderberries can make an effective hedge — that gives you illness-fighting berries for your elderberry tea and gummies! […]

    Reply
  13. How to Save on Healthy Products - HealthyGreenSavvy says:
    August 30, 2017 at 4:00 pm

    […] source of magnesium, omega-3s and fiber and great in smoothies) and grass-fed gelatin (perfect for elderberry gummies!) to bulk teas like nettle, hibiscus, and lemon balm (my top pick for bedtime tea to support good […]

    Reply
  14. 17 Fantastic Recipes from Sustainable Living Bloggers says:
    April 8, 2018 at 8:30 pm

    […] Immune-Boosting Elderberry Recipes / Healthy Green Savvy […]

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  15. Benefits of Hibiscus Tea, a Delicious Herb to Brew! | HealthyGreenSavvy says:
    July 1, 2018 at 3:00 pm

    […] Related: Benefits of Elderberries ~ Immune Boosting Elderberry Tea […]

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  16. Anti-Inflammatory Food ~ Your Best Defense Against Disease | HealthyGreenSavvy says:
    May 3, 2019 at 10:00 am

    […] blueberries and other dark berries (like blackberries, mulberries and elderberries) […]

    Reply
  17. What is Elderflower? Benefits of Elderflower & 25 Recipes! says:
    July 10, 2019 at 11:00 am

    […] probably heard of elderberries, the natural remedy for colds and flu that’s gotten so popular you can find it in every […]

    Reply

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Hi, I'm Susannah, a garden geek, energy nerd, and fan of healthy food and natural remedies. Need some simple, practical solutions for living healthier and greener? You've come to the right place! More about me and my green projects here.

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