Elderberry Syrup: The Berry That Made Me Eat My Words

I used to think elderberry syrup was herbalism's pumpkin spice latte.

Every fall, it seemed like everyone and their grandmother was stirring up a giant pot of purple syrup, proclaiming it the answer to every sniffle that dared cross their path. As someone who loves herbs and loves science, I was skeptical. I wanted data, not folklore with a pretty little label attached.

Turns out...

I may have been a little too quick to judge.

The Research Is Finally Catching Up

One of the things I love most about herbal medicine is that we're starting to see more high-quality research on plants that have been used traditionally for hundreds—sometimes thousands—of years.

Elderberry (Sambucus nigra) is one of those plants.

Several clinical studies have found that elderberry extract may help reduce the duration and severity of certain viral respiratory illnesses when taken early in the course of an infection. One randomized, double-blind, placebo-controlled trial found that participants taking elderberry extract recovered about 4 days sooner than those taking a placebo and used fewer rescue medications.

We have functional food journals reporting on the bioavailability of the compounds found in elderberries, showing that it isn't just for immune support. We even have systematic reviews showing there is zero evidence that daily use of elderberry can cause an adverse immunoresponse (which is one reason I was irritated with this tasty little berry!).

But we also have studies showing us that there is little or no benefit in certain situations. That is the struggle with science sometimes; it means looking at all of the information, not just cherry-picking what we want.

Sometimes it confirms what we've believed for years.

Sometimes it tells us we're wrong.

In this case...it makes us sheepishly apologize to a berry. Because the overwhelming data shows that, for the most part, this is a pretty powerful plant.

So...What Makes Elderberry So Interesting?

Elderberries are packed with anthocyanins—the same pigments that give them their gorgeous deep purple color. These compounds are potent antioxidants, and researchers believe they play an important role in many of elderberry's beneficial effects. It is also packed full of amino acids (the building blocks for protein), beneficial fatty acids, and volatile essential oils that contribute to the overall beneficial properties of elderberry. It even has trace minerals that are vital to our systems!

It's not magic.

It's chemistry.

The complex mixture of naturally occurring compounds that researchers are still trying to fully understand makes this one incredibly sophisticated little chemical factory.

Mother Nature has been running her own pharmacy for a very long time.

A Few Things Worth Knowing

Not all elderberries are created equal. The chemical makeup of the plants is highly dependent on soil, growing conditions, location, rainfall amounts, and harvesting times.

Raw berries, leaves, stems, and seeds also contain compounds that can make you very sick if they aren't prepared properly. That's why elderberry syrup should always be made from correctly cooked berries using safe preparation methods.

Also, elderberry isn't a replacement for medical care.

It's one tool in a much larger toolbox that includes good nutrition, adequate sleep, hydration, stress management, movement, and seeking appropriate medical treatment when you need it.

I know. I wish there were one magical potion that fixed everything, too, but I wouldn't be me if I didn't bring that up.

Why I Make Elderberry Syrup

I stopped avoiding making it because it is trendy. That fact still remains.

I make it because the research has become compelling enough that I feel confident including it in my herbal toolkit. But my version isn't just elderberry and spices. It tastes infinitely better than many things we willingly swallow when we're under the weather, though, and wellness tools that taste good have always been a priority for me.

Plus, it's a stunning shade of deep purple...Have you seen my branding? ;)

Add in the fact that it's also a plant that can do great harm, and I am perpetually fascinated by it.

Just...use your powers responsibly.

Beautiful purple syrups belong in teacups and medicine cabinets, not in mysteriously unlabeled goblets left on the desks of people who test your patience.

We're better than that.

...Probably...anywho...

At The Alchemist Lady, I'm less interested in chasing herbal trends and far more interested in following the evidence wherever it leads—even if that means admitting I was wrong.

Honestly? I'm perfectly happy letting a humble little berry win this argument.

With love,

Jessi