If you've ever looked at a bottle of elderberry syrup and thought, "Okay, but does this stuff really work?" you're asking a fair question.
I get asked this one all the time. And my answer isn't that elderberry is some kind of magic syrup that's going to keep your family from ever getting sick. It's not. But elderberries have been used for generations, and there's actually some pretty interesting research behind why so many people continue to make them part of their wellness routine.
So let's talk about what we know, what the research actually says, and where elderberry syrup fits into everyday life.
First, What's So Special About Elderberries?
Black elderberries (Sambucus nigra) are naturally rich in plant compounds called flavonoids, including anthocyanins. Those anthocyanins are actually what give elderberries their deep purple color, and they're also antioxidants.
Antioxidants help protect our cells from oxidative stress, which is one reason colorful fruits and vegetables are such an important part of a healthy diet. Elderberries happen to pack quite a bit into one tiny berry.
That's part of what first made elderberry interesting to researchers. And over the years, scientists have looked at elderberry for everything from its antioxidant properties to how certain elderberry preparations may affect upper respiratory symptoms.
So... Does Elderberry Syrup Actually Work?
Here's the answer I'd give you if we were standing at my farmers market table talking about it:
There is real research behind elderberry, and some of it is very encouraging. But I wouldn't tell you that elderberry syrup is medicine or promise that it's going to always keep you from getting sick.
Several small human studies have looked at elderberry preparations and cold or flu-like symptoms. Some found that people taking elderberry experienced shorter or less severe symptoms than people taking a placebo.
One study published in the Journal of International Medical Research followed 60 people with influenza-like symptoms. The group taking the elderberry preparation reported symptom relief sooner, on average, than the placebo group.
Another analysis looked at four different clinical trials involving 180 people and found that black elderberry supplementation was associated with reductions in the duration and severity of upper respiratory symptoms.
That's certainly enough to make elderberry worth studying.
But here's the part that sometimes gets left out online: these studies are relatively small. Different studies have also used different elderberry preparations and amounts. So we can't take those findings and say, "There you go. Elderberry cures the flu."
It doesn't work that way.
Will Elderberry Keep You From Getting Sick?
I wouldn't make that promise.
A later review of the available elderberry research found that there isn't good evidence showing elderberry prevents people from catching a cold. The researchers did find some evidence that elderberry may help with the duration or severity of respiratory symptoms, but they also described that evidence as uncertain.
So I don't look at elderberry as a force field around my family.
I look at it as one part of the bigger picture.
We still need sleep. We need good food. We need water. We need to wash our hands. We need to move our bodies and take care of ourselves. And when we're sick or something doesn't feel right, we need actual medical care.
Elderberry can simply be another piece of that everyday wellness routine.
Then Why Do People Take Elderberry Every Day?
Because you don't necessarily have to wait until you're feeling under the weather to care about wellness.
A lot of our customers keep Sweet 'n Simple in the refrigerator and work it into their normal routine. That's especially true once school starts, the weather changes, travel picks up, or life just gets busy.
If you're wondering about daily use specifically, I've already gone much deeper into that question in Can You Take Elderberry Syrup Every Day?
And if your next question is, "Okay, but how much am I supposed to take?" I've got you covered there too. Here's our guide to how much elderberry syrup to take.
Here's Where I Think Quality Really Matters
This is something I wish more people understood when they read about elderberry research.
"Elderberry syrup" isn't one universal product.
You can pick up two bottles with "elderberry" written across the front and turn them around to find two completely different ingredient lists.
One may use black elderberries with a handful of recognizable ingredients. Another may contain concentrates, preservatives, refined sweeteners, artificial flavors, or a long list of ingredients you weren't expecting.
And the elderberry preparations used in research aren't necessarily the same as the bottle sitting on a grocery store shelf, either.
That's why I always tell people: turn the bottle around.
Don't just look at the pretty label on the front. Look at what's actually inside.
If you're not sure what you're looking for, I wrote an entire article about what ingredients should be in elderberry syrup and what you may want to think twice about.
That's Also Why I Make Sweet 'n Simple the Way I Do
I didn't start making elderberry syrup because I thought I'd discovered some miracle cure.
I wanted a simple, high-quality elderberry syrup that I felt good about giving my own family.
Sweet 'n Simple is made in small batches with ingredients I've intentionally chosen, including organic black elderberries and raw Kentucky honey. I don't add artificial sweeteners, artificial colors, or a bunch of unnecessary fillers.
Could you make elderberry syrup yourself? Absolutely. Plenty of people do.
But life gets busy. Ingredients have to be bought. Syrup has to be made. Then another batch has to be made when that one's gone.
That's really where Sweet 'n Simple fits. I want you to have something that feels much closer to what you'd choose to make at home, without actually having to make it yourself.
We talk more about that difference in Homemade vs. Store-Bought Elderberry Syrup.
What About Elderberry Syrup for Kids?
This is usually the next question, especially from parents standing at my table.
When you're choosing elderberry syrup for your kids, I'd look at the whole bottle, not just the elderberry. What's sweetening it? What else is in it? What are the serving recommendations?
One important note with Sweet 'n Simple: because our syrup contains raw honey, it should never be given to babies under 12 months old.
For older children, I've put together a separate guide about what to look for in an elderberry syrup for kids.
A Few Questions I Hear All the Time
Does elderberry syrup really work?
There is real research on elderberry, and some small studies have found encouraging results involving the duration and severity of certain upper respiratory symptoms. But the research is still limited, and elderberry hasn't been proven to prevent, treat, or cure illness.
Does elderberry syrup keep you from getting sick?
We don't have strong evidence showing that elderberry prevents colds or flu. I wouldn't use elderberry as a replacement for healthy habits, recommended preventive care, or medical treatment.
Can I take elderberry syrup every day?
Many people do make elderberry part of their regular wellness routine. Whether that's right for you depends on your health and the product you're using. You can read more in our daily elderberry syrup guide.
How much elderberry syrup should I take?
That depends on the product because not every elderberry syrup is made the same way. Follow the serving instructions for the product you're using. We also have a complete elderberry syrup serving guide here.
Is elderberry safe for everyone?
Not necessarily. If you're pregnant or breastfeeding, take medications, have an existing health condition, or aren't sure whether elderberry is appropriate for you or your child, that's a conversation to have with your healthcare provider.
So, Is Elderberry Syrup Worth It?
For a lot of families, I think it can be.
Not because it's magic. Not because taking a spoonful means you'll never get sick. And definitely not because of every claim somebody has made about elderberry on the internet.
I like elderberry because it's a traditional plant that modern researchers are still interested in, it contains naturally occurring beneficial plant compounds, and it's something that's easy to work into an everyday wellness routine.
And when you're choosing an elderberry syrup, I think what goes into the bottle matters just as much as the word elderberry printed on the front.
That's why we keep Sweet 'n Simple... well, sweet and simple.
If you'd like to see what goes into ours, take a look at our Sweet 'n Simple Elderberry Syrups here.
With love,
-Jen
Research & Sources
- National Center for Complementary and Integrative Health (NCCIH), Elderberry: Usefulness and Safety
- Zakay-Rones Z, et al. Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections. Journal of International Medical Research. 2004.
- Hawkins J, et al. Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, controlled clinical trials. Complementary Therapies in Medicine. 2019.
- Wieland LS, et al. Elderberry for prevention and treatment of viral respiratory illnesses: a systematic review. BMC Complementary Medicine and Therapies. 2021.
This information is for educational purposes only and isn't intended to diagnose, treat, cure, or prevent disease. Talk with your healthcare provider if you have questions about whether elderberry is appropriate for you or your family.
