You don’t have to be an herb enthusiast to know about elderberry. The health benefits of elderberry when it comes to dealing with cold and flu symptoms are fairly widely known. It’s easy to find elderberry syrups, gummies, and supplements in any grocery store these days. But, as with all herbal allies, the elder plant, including its berries and flowers, offers us so much more once we get to know it better.

NOTE: The information in this post is intended for educational and entertainment purposes only. It is not intended to diagnose, treat, cure, or prevent any disease. It is always best to work with a qualified healthcare professional before incorporating herbs into your diet.

Elderberry Facts & Benefits

Botanical Name: Sambucus canadensis, S. nigra

Properties: Anti-inflammatory, antiviral, astringent, decongestant, diaphoretic, febrifuge, nutritive, immunomodulating, relaxing nervine

Energetics: Cooling and drying

Taste: Sour, acrid, bitter, cool

Parts Used: Berries, flowers

Systems Affected: Lungs, liver

Habitat, Growing, & Harvesting

Elder is native to Asia, Africa, Europe, and North America. Depending on the species and region, it is often found in lush woodlands, drier elevated forests, along rivers, streams, and lakes; it also thrives in gardens, fields, and along roadsides.

Depending on the species, the elder plant can either be grown as a tree or large shrub. The species native to Northern America are the large shrub variety. There are several native varieties, but the one associated with medicinal herbal uses is Sambucus canadensis. It likes moist, well-drained soil, full-to-partial sun exposure, and is hardy in USDA zones 4-8. It can take 2-4 years for a new elder plant to begin flowering and producing fruit and its mature size is about 5-12 feet tall and 6-12 feet wide.

Elder flowers in the spring and the elderflowers can be removed from the base of the flower cluster stalk. However, be sure to only harvest a few clusters from the plant so that it has the chance to produce berries. The berries ripen in late summer and can be harvested then. Just be sure to only harvest fully ripe berries. The underripe berries can lead to nausea when consumed.

Health Benefits & Common Uses of Elder

Elder Flower

Elder flowers are an excellent remedy for acute ailments as they help promote perspiration and reduce inflammation. Research shows they may have the ability to shorten the duration and severity of flu symptoms. Elderflowers are often turned to as an antiviral for head cold and upper respiratory tract infections. It can also help relieve congestion and open clogged sinuses, easing sinus headaches and generally helping the body release stuck fluids.

Elderflower is particularly helpful for modulating the fever process in the body. It helps the body to release heat by dilating the capillaries close to the skin, without artificially halting the natural fever response. It is most helpful when someone with a fever is feeling hot and restless but not sweating.

Elderflower is also often used to support skin health, where it nourishes capillaries and increases circulation. It’s known to reduce and prevent wrinkles. It also soothes the skin and can be helpful for skin issues like burns, cuts, wounds, sunburns, and even measles and chicken pox.

Elder flowers are also a relaxing nervine, supporting the nervous system in times of stress. Their calming nature is also soothing to nerves, anxiety, and depression. Plus, they have a lovely taste, making elderflower perfect for tea.

Elderberry

Elderberry tincture or syrup is a mainstay for many as the go-to herb at the very initial signs of cold or flu. This is because elderberry acts as an immune stimulant. It stimulates the immune response in the body, helping to kick it into action.

Elderberry offers decongestant action and has been shown to be effective against a number of influenza viruses. Turning to elderberry at the first sign of infection can help shorten the time it takes to feel better.

Elderberry also has diuretic action, which promotes urination and aids in the detoxification of the kidneys. It can also enhance blood circulation to the pelvis, potentially helping to induce delayed menses.

The berries are rich in flavonoids, which can help to modulate inflammation and decrease oxidative stress in the body. Both the flowers and the berries contain anthocyanins, which can reduce the buildup of uric acid in the joints. They are used to reduce inflammation associated with rheumatism, gout, and arthritis and as an overall tonic. The berries are also a useful tonic for building up blood and combating anemia.

Elderberry Folklore & Magical Uses

The elder tree is a significant figure in folklore, particularly in Western Europe. Often referred to as Mother Elder, these trees are believed to serve as a doorway to the Underworld or the magical fairy realm. It is not advised to fall asleep beneath an elder tree or you risk being stolen away to another realm, unlikely to return.

The lore of elder says that you must ask permission before harvesting from a tree, offering gratitude for the blessings this magical tree provides.

Elderberry Cautions/Contraindications

All parts of the fresh plant are mildly toxic and can cause nausea and diarrhea. Even dried, the stems, bark, and root can cause nausea. Flowers should be dried before use. Berries should be dried or boiled for 3 minutes before preserving. The seeds from Sambucus species with red berries (S. pubens, S. racemosa) are more likely to be toxic.

Due to elder’s diuretic effects, use caution if taking with drugs that increase urination.

Easy Ways To Experience The Health Benefits Of Elderberry

Elderflower Tea

This elderflower tea recipe is adapted from one of my favorite herbal books, Alchemy of Herbs by Rosalee de la Foret. Variations of this tea have been passed down for centuries but are often attributed to herbalist Juliette de Bairacli Levy. It’s a lovely herbal tea for relieving cold and flu symptoms. Make a thermos of it in the morning and sip on it warm throughout the day for best results.

Elderflower Cold & Flu Tea

A delicious, supportive tea for relieving cold and flu symptoms, supporting your immune system, and helping you feel better faster.

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Course Herbal Remedies

Servings

Ingredients

2 tablespoons dried elderflowers
1 tablespoon dried yarrow leaves
1 tablespoon dried calendula leaves
1 tablespoon dried peppermint

Instructions

Place herbs in a teapot, tea infuser, French press, or glass canning jar.
Bring 2-3 cups of water to a boil. Pour freshly boiled water over the herbs.
Cover and let steep for 30 minutes.
Strain herbs into a thermos, add honey as desired, and sip tea while warm throughout the day for best results.

Notes

You can easily make a larger batch of this tea blend by scaling up the recipe. For instance, combining ½ cup elderflowers and ¼ cup each of yarrow leaves, calendula leaves, and peppermint. Mix the herbs well and store in an airtight container. Then use about ¼ cup of the mixture and follow the steeping directions above.

Tried this recipe?Let us know how it was!

Elderberry Syrup

Elderberry syrup is fairly easy to find in stores but it’s also incredibly easy to make at home. And if you make it at home, not only do you control what goes into it, but you can also add other herbs and spices to customize it.

My favorite recipe is this Mulled Elderberry Syrup, which includes spices like cinnamon, ginger, and clove for a deliciously spiced syrup that’s also great immune support. I also include an option to turn this syrup into an elixir with the addition of alcohol, which helps to prolong the shelf life if desired.

Stay Well Tincture

This “Stay Well” tincture is formulated with herbs that can help boost immunity during cold and flu season. Combining elderberry, echinacea, and ginger, the tincture harnesses the antiviral, anti-inflammatory, and immune-stimulating properties of these herbs to help prevent illness or reduce the severity and duration of symptoms.

I love this herbal remedy and carry a bottle with me throughout cold and flu season. I reach for it anytime I’m in a situation where I know I’ve been around someone who was sick or a that first telltale tickle in the back of my throat. exposed to illness (an airplMadeCrafted using the accessible “folk method,” the tincture involves steeping dried herbs in alcohol for 4–8 weeks, then straining and storing in amber bottles. It can be taken preventatively or at the first sign of illness to support immune health, with dosage tailored to individual needs.

Elderberry Jam

Elderberry jam is another popular herbal preparation that’s delicious and health-supporting. This recipe from Frontier Coop uses dried elderberries, making it easy to whip up a batch any time of year, even if you don’t have access to fresh berries.

Elderberry Health Benefits + Easy Ways To Use It