Elderberry Syrup for Cold and Flu Prevention

Elderberry Syrup for Cold and Flu Prevention

Cold and flu season is fast approaching! You may not be surprised that we don’t get flu shots and I never run to the doctor before trying natural ways to prevent or treat illnesses first. It must be paying off because we haven’t been to the doctor for a sick visit in 3 years. Sure, we’ve had a few sniffles here and there, even some fevers which have left us curled up on the couch for a few days, but I always treat them at home with natural remedies.

Elderberry syrup is my go-to prevention aid for cold and flu season. Elderberries contain high levels of vitamin A, B and C and are used to boost the immune system, improve heart health, fight coughs, colds, flu, bacterial and viral infections, and tonsillitis. Elderberry juice was even used to treat a flu epidemic in Panama in 1995. And while you can purchase Elderberry syrup online, even the organic versions have some preservatives and flavorings I find undesirable, as well as set you back $15 for a 4 oz bottle! This recipe will make roughly 16-24 oz and is easy and inexpensive to make at home with a few simple ingredients.

Elderberry Syrup Ingredients

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Elderberry Syrup
Prep time: 
Cook time: 
Total time: 
Serves: 32 oz
  • 1 cup dried elderberries
  • 4 cups water
  • 2 half-inch pieces of ginger root
  • 2 whole cinnamon sticks
  • 3 whole cloves
  • 1 cup raw honey
  1. Add all ingredients to a saucepan.
  2. Bring to a boil then cover and lower to a simmer.
  3. Simmer for 35-40 minutes until the liquid is reduced to half.
  4. Strain through a fine mesh strainer.
  5. Let cool to about 115 degrees (just slightly warm to the touch)
  6. Add the honey and stir until it's dissolved.
  7. Store in a glass jar in your refrigerator.
  8. If you won't use it right away, freeze in ice cube trays for later use.


  • Children: Take 1/2 – 1 tsp daily.
  • Adults: Take 1/2 T- 1 T daily.
  • Take a day or two off each week.
  • In the event a cold or flu does strike, take your normal dose 2-3 times per day until symptoms disappear.

Check out my post 12 Ways to Beat Your Cold or Flu Naturally for more ideas! How do you ward off illness when it sets in?

If you make this recipe, be sure to snap a photo and tag us @realfood_life or hashtag it #realfoodlife. I’d love to see what you make!

Until next time, keep it real.

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This post is shared at Healthy, Happy, Green & Natural Party Hop

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Medical disclaimer: Although I am a sucker for a great fashionable coat, especially white ones, I am not a doctor. This post is not intended to treat, diagnose or take the place of taking prescription medication when necessary. Always check with your doctor first if you have any questions or concerns about your health or the health of your family.

2 replies
  1. Deborah Davis
    Deborah Davis says:

    This natural healing remedy is just in time for cooler weather and the cold and flu season ahead! Thank you so much for sharing your healthy and delicious Elderberry Syrup for Cold and Flu Prevention recipe with us at the Healthy Happy Green and Natural Party Blog Hop. I’m pinning and sharing.

    • Tracey
      Tracey says:

      Thanks for stopping by Deborah!
      Yes, never too early to start taking this as the colder weather sets in! Happy to share so that others may not be burdened with sickness this coming winter!


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