It is no secret that I’m a fan of elderberries for their natural immune-boosting powers. I make elderberry syrup in batches during the cooler months to keep the flu at bay, but my favorite way to take it is actually a warm, comforting cup of elderberry tea.
Imagine for a moment … six small children … all getting the flu … all at the same time …
I’ll do everything in my power to make sure that doesn’t happen! I can’t begin to express how grateful I am for this natural remedy.
Health Benefits of Elderberry Tea
Black elderberries (technically sambucus nigra) are small, dark purple berries common in parts of North America and Central Europe. Elderberries can be used in jellies, pies, or baked goods much like any berry. They can also be dried and made into teas, tinctures, and syrups for medicinal purposes.
Several studies (like this one) show that elderberry syrup administered at the first sign of illness seems to shorten the severity and length of colds and flu. Its effectiveness is probably thanks to elderberry’s high levels of vitamins A and C, as well as a flavonoid and antioxidant profile that outranks other berries.
How to Use Elderberries (+ Recipes)
There are plenty of easy ways to make natural cold and flu-fighting remedies from elderberries for the whole family.
Elderberries for Kids
Here are 5 ways to transform elderberries into natural immune-boosting remedies for kids:
- Flu-Busting Gummy Bears – Kids won’t even know these tasty gummies are really a cold and flu remedy.
- Elderberry Marshmallows – I’m ok with “a spoonful of sugar to make the medicine go down” in this case. These marshmallows are sweetened with natural honey and contain gelatin, ginger, and other ingredients known to boost the immune system.
- Fizzy Elderberry Kombucha Soda – Please their palate and their gut at the same time with this healthy soda alternative!
- Elderberry Popsicles – These popsicles are the perfect choice to soothe sore throats.
- Elderberry Syrup – The classic approach. Sweeten to taste and store in the fridge to administer during flu and cold season. Here’s how to make it.
How to Make Elderberry Tea
Nothing against elderberry syrup, but I prefer my gelatin in coffee and my elderberries in tea. It’s quick, simple, and comforting when I’m feeling under the weather.
This tea has a naturally sweet flavor on its own from the elderberries, but sweeten to taste with a small amount of raw honey if desired. I like adding herbs like turmeric and cinnamon for added benefits and flavor, but these aren’t necessary either.
If the taste of elderberry isn’t your cup of tea to begin with (sorry, had to go there!), try adding an herbal tea bag like peppermint or chamomile to mellow out the flavor.
Without further ado, here’s how to make a “cuppa” elderberry tea that’s good for the body and soothing for the soul:
Immune-Boosting Elderberry Tea Recipe
Servings
Nutrition
Notes
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Where to Get Elderberries
Elderberries are common in forests and wooded areas in parts of the U.S., but please don’t try gathering them without an expert. There are plants that resemble elderberries that are not safe to eat (or drink). The berries also must be properly dried and separated from the leaves and stems or they can cause digestive problems.
Rather than forage in the woods for my tea ingredients, I order organic dried elderberries in bulk since they are much less expensive this way. I store them in our deep freezer between uses and they last for years, especially if we — hopefully — stay healthy!
Store-bought Options
If illness strikes without dried elderberries on hand, some stores carry good natural brands of elderberry tea like this one as well as ready-made elderberry syrup.
Do you use elderberries to ward off sickness? What other natural remedies do you swear by? Please share!
they were frozen fresh…should i not use them?
I have always used fresh or fresh frozen for my tinctures but I know some have concerns over raw elderberry causing nausea.
I was wondering did i do wrong by freezing my Elderberries…what should i do with them?
Thanks
Lin
As long as they were dried first, they can be frozen to preserve them longer.
Hi Katie
What about if you have the fresh berries? is the recipe the same?
Hilary
I’ve never used fresh berries due to some safety concerns so I’m not sure…
Katie, Sorry to bother with a question, but if/ when you have time is it ok for me to drink this at 15 weeks pregnant. We’ve already been sick several times this fall with week long illnesses and this sounds like it would be really helpful.
Thank you!
I’d ask a doc or midwife since there is some controversy about it during pregnancy. Hope you guys recover quickly and avoid any future illnesses!
Can you use elderberry powder for this recipe OR in just a regular tincture? I’m having trouble finding info online on how to use elderberry POWDER. 🙂
Thanks!
I bought a bag last year and since then its been in and out of the freezer. How can I tell if its still ok to use?
Thanks!
I buy organic elderberry tea and at first sign of a scratchy throat in one family member, we all drink it. If taken early enough, it can stop the progession of a cold and prevent its spread. I’ve seen this firsthand in my house for two years since I’ve been using it. Thank you, Katie, for your newsletter.
How long can you store the final made syrup in the fridge? Can you freeze it? I bought some dried elderberries a month ago and have them stored in a tight container in the cabinet, how much longer will they last? Thanks 🙂
I keep my dried berries i buy in the cabnit too for months, that’s where they are in the store. The ones I dry I keep in the freezer, since I’m not sure of the moisture level.
Hi Katie,
I have Chronic Lymphocytic Leukemia. Chemotherapy 4 years ago left me “immuno-comprimised, NOT “auto immune”. I have been following the strict AIP Paleo diet and I needed to know if adding “immune boosting” foods to my diet would hurt or help me?
My B Cells, (in other words, my immune system), take bad instruction from my damaged DNA and attack my skin. So my question is: Will boosting my immune system prompt more skin attacks or help my immune system heal??? I am confused and at a loss.
I realize you are not a medical professional, and I don’t mean to burden you, but if you could shed some light, it would be more than helpful?!
Thanks so much!
I avoided immune boosting foods in my early recovery for this reason and I’d definitely check with a doc, but it might not be the best for your system at this point.
Thanks so much Katie for your honesty, it helped a lot. I will check with my oncologist today. 🙂
My daughter has an auto immune disease, though I know yours is not, I always hesitate to give her immune boosting anything. I always look for anti inflammatory. I followed this elderberry recipe but substituted frozen blueberries for the elderberries. I didn’t strain the blueberries but blended all the ingredients. She is a college student and says when she drinks this blueberry blend she feels better. Just a thought. It also lasts in the frig. We have also turned to essential oils. I get them from Mountain Rose Herbs, Young Living and Native American Nutritionals as each company offers different mixes for certain ailments. I have picked up a lymph detox from Native Americans. The reviews are very interesting. Again just spreading some options.
I made my first elder berry/echinacea syrup the other night. Tastes yummy! Can’t wait to make some tea!
Just FYI, (I just found this out myself), that echinacea must be given a ‘breather’ after taking for 7 days, or it will loose all the effectiveness you have just gotten from taking it! So, after taking anything echinacea for 7 days, stop for at least 5 days before taking again.
I was going to make elderberry/echinacea syrup, but now will leave the echinacea out just for this reason, since I plan to take the syrup daily during the fall and winter.
But the echinacea won’t harm you, will it? I want to keep taking the syrup for the elderberries, plus I’ve been using it as a sweetener/added flavor in my tea. Thanks for the FYI.
I usual combine 2or3 herbal together most expecial mint leaves tea and camomile herbal tea. I will give this one with cinnamun a trier. Thk u always.
Hi Wellness Mama-
So I’m just going to ask- are you going to come out with some herbs/remedies to avoid/treat Ebola?
Can the elderberries used to make the syrup be re-used for baking?
Hi, I dried my strained elderberries first. Probably didn’t need to. Mixed them with blueberries in a muffin mix. Great flavor. I believe I baked at 350 for 20 minutes but double check with Katie for safety recommendations. Good luck
I as well would like yo know if the pulp from squeezing the berries can be used for other culinary receipts? I made 21 quarts of concertrated Elderbery juice. There was a heavy pulp in the bottom of the jar. This is probably normal however; my question is when do I know if I successfully cooked the juice without causing digestive problems?
I used seven jars and all was well. I opened the eight jar and it had a medicine smell yo it. It was bitter and the next morning my son and myself were on the toilet for half the day. We had to urinate twice as often and had bad diarrhea. Do you think I blended yo many stems in the juicing part? Let me know.
The other parts can make you sick. You’re only suppose to eat the berries. Stems and leaves no.
Is this something only to drink when I feel something coming on or can I drink it any time to boost immunity?
Hello.. Making elderberry tea or syrup.. Do u use whole elderberries. Which one is better for tea and syrup. Love ?
Hi Wellness Mama,
I love all of your research and recipes! What do you and your kids do to avoid stomach viruses?
Thanks!
We eat healthy and keep our immune system up using all the recipes I post 🙂
Hi! I followed the recipe minus the honey since I am on a keto diet. I am looking for the nutritional info for the elderberry liquid after cooking it in the pressure cooker. Any info on those details. Thank you!
Just ordered dried elderberries!
Can you get more goodness out by squishing/squeezing the berries in say a nutmilk bag? Or is it all released by boiling and straining?
What do you think about elderberry for someone with an autoimmune disease (thyroid)? I’ve read that people with autoimmune diseases can be aggravated by elderberry, or there is something in them that can trigger a negative response in those individuals? Thanks for any additional info you can provide!
I read (on webMD mind you) that by strengthening the immune system it may also strengthen the disease.
I would do more research if I were in such a position; given the disease is more than a common allergy.
I was wondering this too. I have graves and hashis overlapping. I’ve just read that we should not try to boost our immune systems since they’re already on high alert. I hardly ever get actually sick since this disease really set in. I have the everyday symptoms, that’s like being sick sometimes, but Ive not gotten a cold or flu in a few years. Good luck to you!
I have lupus and a nerve issue and I drink a tea with elderberries on a daily basis to help control my issues. I add body cleansing herbs to the mix and feel much better for it. That said each body is different and you will know what works for you.
Are elderberries like in this tea or as in elderberry syrup safe during pregnancy?
my midwife says elderberries are great during pregnancy and breastfeeding!
Can you get elderberry tea or do you have to make it yourself? It sounds good, but straining it kind of sounds like a hassle.
I don’t strain it!! The berries rest at the bottom of the saucepan anyways so I just pour it straight into the mugs afree I let it cool for about 5 minutes!! But you can totally get tea bags too!
I’m sure you’ve found it by now, but buddha tea has a great good quality elderberry tea.
I found some tea at Whole foods in San rafael. Also, you can order online
I love elderberries! My family prefers tea over syrup and I love your addition of turmeric. I will definitely give that a try next time I make elderberry tea.