Elderberry for Colds: Miracle Remedy or Just Hype?

The cold breeze has finally entered the chat and while this cozy weather means lots of holidays, it can also bring respiratory viruses that will make you cough and sniffle! While over-the-counter medications are readily available to treat your symptoms, these may impose health risks when doses are not properly regulated or monitored. Don’t worry, nature is here to save the day. In this blog post, we’ll uncover the secrets of one natural wonder that has been used for centuries to manage different kinds of health problems: elderberry! 

What Is Elderberry?

Elderberry (Sambucus nigra) is a powerful plant that belongs to the Caprifoliaceae family. It has been used for centuries to nurture the immune system’s abilities to fight off infections. Compared to other herbs, elderberry is very rich in anthocyanins, which are compounds rich in antioxidants and anti-inflammatory properties.1 Its nutritional and healing properties stem from its abilities to regulate inflammation, prevent abnormal cell growth that can lead to cancer or tumors, fight off oxidative stress, protect your heart health, and nurture blood sugar levels in the body. 

Elderberry for Colds

Cough, sore throat, and a congested nose are few of the symptoms that you may experience once you have a respiratory infection, such as the common cold. Although these viruses are present all year round, most people get infected during the cold fall and winter months. Treatment for these respiratory viruses are usually supportive and bought over-the-counter (OTC), especially since most people do not visit their healthcare providers to manage these symptoms. The good news is that nature has a powerful plant that can help ease your symptoms and help your body fight off the respiratory virus. Elderberry is an herbal remedy that has been used for centuries to reduce the duration and severity of respiratory symptoms, owing to its immune-boosting and antiviral properties. 
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Choosing the Best Elderberry

Choosing the Best ElderberryAlthough elderberry is readily available in the market, ingredients and methods used to prepare elderberry may vary and choosing the right one is important to effectively target your health goals. The best way to enjoy the plant’s immunity boost is by simply preparing it at home!
 
What You’ll Need:·     

• 2 cups dried organic elderberries
• 4 cups cold water 
• 2-3 tsp. organic dried ginger root or 1-2 tsp. organic dried ginger powder or 1-2 inches fresh ginger, sliced
• cinnamon stick
• 1 cup raw, local honey
• 1 cup vodka or brandy (optional for longer shelf life)

What You’ll Do:·     

• Combine and soak all herbs in cold water and bring to a boil.
• Allow the pot to simmer for 30-40 minutes.
• Turn off the heat and let the mixture steep for 1 hour.
• Strain mixture using a funnel or sieve lined with cheesecloth or a cotton muslin bag.  Allow to cool until it can be safely handled and then carefully squeeze out liquid.
• Return the juice to the saucepan and boil to reduce to one cup total volume.
• Let liquid cool to room temperature and stir in honey.
• Add vodka or brandy if desired.
• Put in a sterilized glass.
• Label with the name and date and store in the refrigerator.

 
Original Recipe (and our current preferred source for bulk herbs):
How to Make Elderberry Syrup for Immune System Support
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Safety and Considerations

Elderberry can cause gastric irritation leading to nausea, vomiting, or diarrhea when ingested raw. Additionally, the leaves, root, and bark of elderberry has sambunigrin, which can be toxic because it releases cyanide if not heated or cooked.2 This is precisely why proper and safe preparations of elderberry is very important. The use of herbs such as elderberry, ginger, and cinnamon may be contraindicated in pregnant women or other special demographics. Talking to your healthcare provider or naturopathic doctor is important before using herbs for your health concerns to make sure your body is able to optimally benefit from its healing properties.

The Naturopathic Approach

Naturopathic care aims to nurture your body’s abilities to protect and heal itself against infections, incorporating the healing properties of nature to restore optimal function without added health risks. At Natural Path to Wellness, your team of naturopathic medicine advisors will help you explore holistic and integrated care tailored to your specific needs and preferences. Talk to us today!

BECOME A CLIENT

​This article is for educational purposes only and is not intended as medical advice. Please consult your licensed naturopathic physician or other licensed healthcare provider before making changes to your medications or supplements. 

Disclosures & Policies: This and other blog posts may contain affiliate links. Please view our disclosures page for more information.
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REFERENCES:

1. Osman AG, Avula B, Katragunta K, Ali Z, Chittiboyina AG, Khan IA. Elderberry Extracts: Characterization of the Polyphenolic Chemical Composition, Quality Consistency, Safety, Adulteration, and Attenuation of Oxidative Stress- and Inflammation-Induced Health Disorders. Molecules. 2023;28(7):3148. Published 2023 Mar 31. doi:10.3390/molecules28073148
2. Elderberry. In: Drugs and Lactation Database (LactMed®). Bethesda (MD): National Institute of Child Health and Human Development; April 15, 2025.

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