No one likes to be sick. Fortunately, it’s easier than ever to boost your immune system and overcome the sniffles when you take the time to make this nutrient-dense elderberry syrup. The recipe, originally shared with Mother Earth News, is a proven elixir of elderberries, spices, and raw honey. Each ingredient provides medicinal benefits. Most importantly, the tonic doesn’t contain any low-quality ingredients, fillers, or unhealthy sweeteners (like high fructose corn syrup).

Benefits of Elderberry Syrup

Elderberry, also known as ‘Sambucus,’ is relied on as a preventative measure when germs are prevalent. Elderberries are full of antioxidants and bioflavonoids that destroy the ability of some viruses to infect healthy cells. When you make elderberry syrup, you receive a plethora of benefits. 

The berries also contain tannins, carotenoids, rutin, viburnic acid, anthocyanins, quercetin, and a range of vitamins (including vitamin c!) proven to benefit the immune system. Finally, elderberry has been shown to lower cholesterol, improve vision, act as a laxative, a diuretic, improve cardiovascular health, and be antibacterial and antiviral.

The berries are easy to find in the wild throughout North America and Europe. However, keep in mind that many wild, uncooked berries may be poisonous. If you do forage for wild elderberries, ensure you pick them ripe. You can also purchase elderberries through Amazon and at health food stores.

Take advantage of this nutritious ingredient by making your own syrup!

elderberry syrup
Credit: Healthy Tea Room

Substitutions: You can make a vegan variation by substituting maple syrup. You can also make a low-sugar variation by substituting stevia powder and minimal amounts of hot water until a syrup consistency is attained.

Note: If you use stevia, a preservative will be essential. Raw honey and sugar are traditionally used to preserve herbal tonics.


Immune-Boosting Elderberry Syrup

This delicious elderberry syrup is bursting with nutrients and provides immune boosting benefits. 

  • Author: Mandy | Life in Bloom Nutrition
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30 minutes
  • Yield: 1 jar 1x



  • 1 cup organic elderberries
  • 3 cups of water
  • 1 organic cinnamon stick
  • 1 tsp organic ground ginger
  • 4 organic whole cloves {optional}
  • 1 cup of raw and unfiltered honey
  • Optional: 2 tsp medicinal mushrooms (Reishi, Chaga, Lion’s Mane, Cordyceps)


  1. In a medium-sized pot over medium-high heat, add the water, elderberries, cinnamon stick, ground ginger, and cloves. As soon as the mixture begins to boil, lower the heat to a simmer. Allow the mixture to simmer for 30 minutes, or until it reduces and thickens.
  2. Set the syrup aside and allow to cool. You don’t want to add the honey until it is cool, or else the beneficial enzymes found in the raw food will be eliminated. Once the mixture is cool, strain the solids and add 1 cup of the raw, unfiltered honey. Mix to combine.
  3. Optional: To enhance the immune-boosting properties, add in 2 tsp of medicinal mushrooms. Mix until well-combined.
  4. Store the syrup in a glass jar in the refrigerator for up to two months


Recommended use: Take 1 Tbsp daily through the winter months and as needed as a preventative measure. If you are currently sick, consume 1 Tbsp 3-4 times a day until you are feeling healthy again. Depending on your preference, you can drink the syrup straight, add it into smoothies, pour it into tea, or drink it mixed with fresh-pressed juice.

Did you make this recipe?

Tag @lifeinbloom7 on Instagram and hashtag it #LifeinBloomNutrition!

elderberry syrup
Credit: Rocket City Mom

What are your thoughts? Please share this recipe and comment your thoughts below!

h/t Mother Earth News

Until next time,