Food for Thought - Elderberry

Mickayla Hosking

The Elder tree, or Sambucus nigra, produces these small, seedy, deep purple berries that hold a renowned power. It’s common in cold and flu herbal mixes, especially with children, due to its antiviral, immune enhancing and anti-inflammatory properties. The berries themselves are usually made into a syrup as ingesting them raw can lead to digestive upset.

There is some evidence that the berries can help relieve pain and the histamine response in sinus and allergy conditions. It’s a great folk remedy for illness prevention and to shorten the length of winter sickness. The Elder tree also produces a stunning umbrella of white flowers prior to the berries which are used traditionally for respiratory infections and sinus infections.

A study by Hawkins, et al. (2018) suggests that for upper respiratory conditions, such as the common cold and mild flu, Elderberry was able to reduce the severity of symptoms. Tiralongo, et al. (2016) followed such evidence, demonstrating placebo groups had longer cold duration and symptoms score was higher (i.e. more severe).

This study included air travel, as this is usually a place where our immune systems are compromised and most likely to stain the passengers health (i.e. flights are stressful). Elderberries have antibacterial and antiviral properties which make them perfect for cold and flu season as immune support. Two clinical trials using a liquid elderberry extract (Sambucol®) showed a reduction in symptoms and duration of influenza infection. A pilot trial with elderberry extract lozenges also confirmed a beneficial effect on severity and duration of cold and flu like symptoms.

Decoction: A cup of immune-boosting elderberry tea if drunk regularly can help fight against cold and flu symptoms. Add 1 tsp of dried elderberries to two cups of water and boil for up to 15 minutes before straining. Honey can also be added as a natural sweetener. This is similar to a tea but the brew time is much longer and you must cover the brew to ensure no loss of medicinal properties and cook for the recommended time. I recommend 2-4 cups a day for prevention during flu season, and 4-8 a day for reducing symptoms and length of illness.

Syrup: If you prefer to enjoy elderberry for its health benefits in a syrup form, make a decoction beforehand that can then be strained, simmered down to reduce moisture, and mixed with honey. This is one of the easiest methods to enjoy a daily spoonful of elderberry syrup that will last for up to one month in the fridge. Alternatively you may find a syrup blend from your health food store or pharmacy, such as the Sambucol brand. 1 tsp to be taken 3-4 times a day. Tincture: this one can be obtained from your Naturopath or made at home within a few months.

If you would like to find out more about how herbs can help or nutrition haven’t exercised in a while, you should consult with your doctor, physiotherapist or a podiatrist.

Mickayla is a qualified Naturopath. She has completed a Bachelor of Health Science (Naturopathy) from Torrens University and currently runs her own naturopathy clinic. Please seek advice from your health practitioner before beginning new treatment.