By Lela McAferty
Are you a fan of the doctor, or do you prefer more natural, do-it-yourself remedies? Most of us fall somewhere in the middle, in the category of, “If I can help myself feel better I will, but when I can’t I go to the doctor.”
Over the past few years more and more attention is being given to preventative measures and scientifically proven home remedies, more so during the winter season and especially, post COVID-19. In comes our subject at hand, elderberry syrup.
As a mother of two young children, I am looking for all ways to keep sickness at bay and our lives healthy and harmonious. When sickness is looming, I am researching.
This winter season, I decided to get to the bottom of the story behind elderberry syrup. Is it a real cure? Is it scientifically proven? Or is it another alternative method that someone is trying to sell me? In my research I found so much more than I thought I would.
Elderberries have been used for their medicinal properties for thousands of years. Officially named the black elder or Sambucus nigra, the elderberry plant grows spontaneously in nature.
More recent studies are proving over and over again that the elderberry plant provides many vital resources for fighting sickness. Some of these properties include phenols, lectins, flavanols and vitamins and minerals like beta-carotene, magnesium, potassium, biotin, calcium and Vitamin C.
In other words, through these organic compounds, the elderberry constitutes antiviral, antidiabetic, antibacterial, antidepressant properties and immune-boosting characteristics according to the 2022 study by Monacu and Amariei.
Another study listed in the Journal of International Medical Research shows that elderberry syrup has been proven to limit the duration of influenza by up to four days on average as compared to those who did not consume elderberry syrup.
Am I touting this syrup is a cure all? Absolutely not. I am merely stating scientific research has proven many times over that it is an aide in protecting us against everyday viruses and germs.
Where does this amazing berry come from and how does one find elderberry syrup? Elderberries grow on several different continents, the main locations being Europe, Asia, North Africa and America.
Elderberries, the twigs, branches and leaves must be cooked before they are consumed, otherwise if eaten raw gastrointestinal problems such as vomiting or diarrhea may occur.
It is easy and cost-effective to make elderberry syrup in your own home. It’s even easier to drop into your local drugstore, although your wallet might not feel that way.
Many recipes are available on the web, all involving portions of fresh or dried elderberries and plant components to a portion of water and spices.
Some recipes also call for honey or natural thickeners such as arrowroot powder. While on the subject of arrowroot powder, it is worth mentioning a cooking tip that it is a wonderful substitute for cornstarch as well.
Who can take elderberry syrup and how much constitutes a serving? As always, one should consult their physician, pediatrician or dietician if unsure about making changes to their nutritional intake. If the recipe contains honey, it is not recommended that children under 2 consume honey.
The suggested dose for elderberry syrup for immune boosting and prevention for children is one half to one teaspoon per day, and for adults, one tablespoon per day. If you become sick, continue taking the recommended dose, but increase the frequency from once per day to every two to three hours.
With all the benefits the elderberry provides, it’s easy to see why elderberry syrup has risen in popularity in recent years and become a staple in many people’s daily diets.
Contact a health or nutrition professional before taking anything for medicinal purposes.
Lela McAferty is currently pursuing her master’s degree in public health nutrition. She is a nutrition and CrossFit coach at CrossFit OTG and owner of Armor Nutrition. She is a Coastie wife and mother of two. Connect with Lela on Instagram @armornutrition or email lelamcaferty@gmail.com.
