Boost your Immune System with Elderberry Syrup

Immune Boosting Elderberry Syrup

Elderberries are the fruit of the elderberry shrub. Like other berries, the fruit is a rich source of antioxidants and vitamin C. Elderberries taste tart, much like a cranberry, and are often made into jam, jelly, and tea. Elderberries, however, are also well known for their medicinal properties. They have long been used as an herbal remedy, and research is now supporting its effective use.

• In a 2016 study of 312 people traveling from Australia to an overseas destination (for a minimum of seven hours), scientists found that those who used elderberry extract from ten days before flying to five days after arriving at their destination had a shorter cold duration and less severe symptoms than those who took a placebo.

• In a laboratory study published in Bioscience, Biotechnology, and Biochemistry, concentrated elderberry juice helped to defend against influenza A virus infection and stimulate the body's immune response. 

• In a study published in BMC Complementary and Alternative Medicine of 60 people suffering from flu-like symptoms, scientists found that those who used elderberry extract for five days (taking 15 mL in syrup form four times daily) saw their symptoms subside four days earlier than study members assigned to a placebo.

Aside from these medicinal uses, elderberry syrup is a delicious treat. Try adding a tablespoon to sparkling water or drizzling the syrup on ice cream.

For the DIY-er and home cooks, elderberry syrup can be easily made at home. A note of caution: certain parts of the plant (such as the unripe berries, leaves, root, bark, and stems) have been found to be poisonous due to the presence of cyanogenic glycosides. Luckily, this poison is deactivated during the cooking process. Failing to adequately cook your berries may result in nausea and vomiting. 

Immune Boosting Elderberry Syrup

Author: Erica Leazenby, MD; Adapted from Franklin Institute of Wellness

100 g dried elderberries (about 1 cup)
3 cups cold distilled water
1 1/2 cup thick, liquid sweetener such as brown rice syrup or honey

Optional: 1 organic cinnamon stick, 1 tsp grated or dried ginger root or juice of 1 lemon

Carefully look over your dried berries and remove any stems that may be present. Combine the berries and water in a cold saucepot. If time permits, allow the berries to soak until they are soft, about 30–60 minutes. If using, add the cinnamon and ginger to the soaked berries. After soaking, place the saucepan over medium heat and gradually bring the contents to a boil. Once a rolling boil has been reached, reduce heat to a simmer and continue to cook for 30-45 minutes, stirring frequently. Do not cover the pot during this phase. This process cannot be shortened as it is crucial for eliminating the cyanide-like toxin in the seeds. Remove from heat and cool to room temperature.

Strain the concentrated extract and measure the liquid. It should be approximately 2 cups.  (If you have less than 2 cups, water can be added to reach 2 cups. If you have more than two cups, continue boiling the mixture down. It is crucial to have a 2-cup measurement at this state to ensure accurate dosing.) Combine with the cup and a half of honey or brown rice syrup. If using, add the juice of a fresh lemon at this time. Bring the mixture back to a boil for 10-30 minutes until it starts to thicken. Allow to cool slightly and pour into prepared bottles. Store in the refrigerator.

Dosing for flu treatment: Adults take one tablespoon (15 mL) of syrup four times daily for 3-5 days. Kids take one tablespoon (15 ml) of syrup twice daily for 3-5 days. Do not give honey containing products to children under 1 year of age.

Franklin Institute of Wellness. (2018). The Proper Way to Make Elderberry Syrup. Retrieved from https://franklininstituteofwellness.com/proper-elderberry-syrup/ on September 28, 2018.

Preventing colds is easier than you think

Fall often marks the start of cold and flu season. The weather is changing, the kids are back in school sharing germs, and life continues to move at a fast and often stressed pace. Colds often feel an inevitable part of the winter months, but with a little attention and support to our immune system we can prevent sick days, sleepless nights and chapped noses. 

Staying healthy is all about giving our immune system the support it needs to do its job. Try some of these tips:

• Optimize your diet. Your body needs a ready source of antioxidants, vitamins and minerals to function well. To ensure a nutrient dense diet, aim to eat two vegetables and one fruit at each meal. Eliminating foods that can trigger inflammation, especially excessive sugar and dairy, is also helpful.

• Get your beauty rest. Sleep is a restorative process that is important for proper functioning of the immune system. Studies have shown that sleep deprivation weakens immune health, making you more susceptible to colds and other bacterial infections. The goal is to aim for 7-8 hours of sleep a night.

• Manage your stress. Stress hormones, especially if chronic, can suppress the effectiveness of the immune system. A little self-care with meditation, exercise and mindfulness can go a long way. 

• Hygiene is key. Wash your hands regularly and avoid touching your face. These are simple and effective stratagies to minimize your exposure to potential cold causing germs. 

• Supplement wisely. If you happen to be one of those people that gets ill easily despite a healthy lifestyle, targeted supplements may be helpful. The following immune-boosters have quality evidence to support their use. 

  • Vitamin D can help support the immune system and is important for overall health. The dosing of vitamin D varies widely among individuals. Adults can safely take 1000-2000 IU daily. Only use a higher dose if the results of your blood-test suggests a need. Talk to Relish Health about vitamin D testing.

  • Zinc is an immune boosting mineral found in oysters, beef, and lamb, and to a lesser degree in pumpkin seeds, cashews, and beans. Taken daily for a few weeks to a few months can help reduce the likelihood of viral infections. The prevention dose of zinc for adults is 10-15 mg. Note: Zinc can be nauseating for some people.

  • Studies have shown that probiotics improve the body's immune response. Supplementation can reduce frequency and duration of colds. Look for a brand that contains lactobacillus with or without bifidobacterial. Check out the brands listed in the Relish Health fullscripts formulary for examples. 

  • Elderberry extract can significantly lower duration of cold  and flu symptoms while lowering the need for medication. Follow the dosing recommendation of the particular type or preparation being used. This herb should be started at the earliest signs of illness.