What Is Elderberry Syrup? Benefits, Safety for Kids & a Simple DIY Recipe

Today I’m sharing one of my favourite child-friendly recipes for winter bugs and wellness, Elderberry Syrup.

This is a great, simple remedy to have on hand as the cooler weather arrives. Elderberry syrup is something I like to prepare just before flu season hits, and I usually start giving it to my family as a daily preventative around the time we’re pulling out the jumpers and scarves.

It’s easy to make and offers a whole lot of goodness in one spoonful.

What Is Elderberry Syrup?

Elderberry syrup is a herbal remedy made from the dark, antioxidant-rich berries of the elder tree (Sambucus nigra). It’s simmered down into a rich, fruity liquid and sweetened with raw honey. Some people like to add warming spices or citrus zest for extra flavour and health benefits too.

Unlike tablets or alcohol-based extracts, elderberry syrup is a water-based preparation, which is how herbalists traditionally use this plant. It’s easier on little tummies and ideal for supporting the immune system naturally during cold and flu season.

Why Elderberry Syrup Is So Helpful in Winter

Elderberries are often called the “immune berries” for good reason. They’ve been shown to stimulate immune activity and act as natural antivirals, exactly what we want on our side when winter viruses start doing the rounds at kindy, school, or daycare.

But their magic doesn’t stop there.

Elderberries are:

• Rich in polyphenols, which act as fuel for the friendly bugs in our gut (a big plus for immune and digestive health)
• Traditionally used to support gut motility, which can help if your little one struggles with constipation
• A mild blood-building tonic, thanks to their deep red pigment and nutritional profile

There’s an old herbal principle called the doctrine of signatures, it suggests that the appearance of a plant often reflects the organ or system it supports. Elderberry syrup has that deep, rich red hue resemblance of blood, and traditionally, herbalists have used it to support healthy blood and skin. It’s thought to help remove waste and toxins through the blood, which can be particularly helpful in managing skin conditions like eczema.

Elderberries do contain vitamin C naturally, but just a quick note: simmering them (as we do to make the syrup) will reduce the vitamin C content due to heat sensitivity. That said, the real benefit lies in the polyphenols and flavonoids, which hold up in the cooking process.

Is Elderberry Syrup Safe for Toddlers?

Yes, it’s safe to give elderberry syrup to toddlers from around 12 months of age, once they’ve been introduced to honey.

A few important notes here:

• Always use raw, unprocessed honey preferably from a local beekeeper or a farmers market.
• In Australia, Jarrah honey is the most medicinal honey available, however, any raw honey will be suitable.
• Avoid supermarket honey, which is often heat-treated and lacks those beneficial enzymes.

Raw honey not only sweetens the syrup but adds its own antibacterial and soothing properties. A great little bonus when immune support is the goal.

My Easy Homemade Elderberry Syrup Recipe

If you’ve never made elderberry syrup before – don’t worry. It’s incredibly simple and only takes about 30 minutes from start to finish.

Ingredients:

• 60g dried elderberries
• 500ml water
• 150g raw honey

Optional Add-ins:

• 5cm piece of fresh ginger, grated into the berry mix before cooking (for added warmth and immune support)
• A squeeze of fresh lemon (for extra flavour and a hit of vitamin C)
• For flavour you can also add a few cloves or a cinnamon quill to the berries before cooking.

Instructions:

1. Combine the herbs in a small saucepan over high heat and bring the mixture to a boil. Lower the heat and allow the mixture to simmer until the water has been reduced by half, about 25 to 30 minutes.
   
2. Pour the cooked berries and liquid through a fine mesh strainer, into a clean bowl, to strain out the berries. Use the back of a spoon to press on the berries in the strainer, to extract all of the juice, then discard or compost the pulp that’s left in the strainer.
   
3. Allow the elderberry juice to cool to room temperature. Stir in the honey, using a whisk to incorporate it smoothly, then transfer the syrup into a sealed glass jar that you can store in the fridge.

This syrup should last around 2 weeks in the fridge. If you wont use it all up within a fortnight you can always freeze portions and thaw as needed.

If you’d like to extend the shelf life of your syrup beyond the 2-week mark, you can add a natural preservative:

• 1 tsp of ascorbic acid (vitamin C powder), or
• 20ml of brandy, stirred in after the syrup cools

Recommended dosage:

• 1 tablespoon, 2–3 times per day
• You can reduce to once daily when using it as a preventative

Because it tastes nice and sweet, kids tend to love it. It can be taken straight from the spoon, or stirred into a little warm water or herbal tea.

Where to Buy Dried Elderberries

You can find dried elderberries:

• From me, either online or at your local markets
• At health food stores or reputable online herb suppliers

Look for organically grown elderberries, if possible.

Elderberry Syrup is a simple, safe, and effective way to support your family’s immune system as the weather cools and it brings a nice little ritual into your winter days.

Whether you make it yourself, or buy it ready to go, I highly recommend adding it to your wellness toolkit.

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