Top 5 health benefits of elderberry syrup

<img src="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/elderberry-syrup-700-350-16f649d.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/elderberry-syrup-700-350-16f649d.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/elderberry-syrup-700-350-16f649d.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-450495 alignnone size-landscape_thumbnail" alt="Elderberry syrup in a bottle with elderberries" title="Top 5 health benefits of elderberry syrup" /> <h2>What are elderberries?</h2>
<p><a href="/glossary/elderberries-glossary">Elderberries</a> are small, black-purple berries that belong to the sambus tree, also known as the European elderberry or black elder. The berries can be used as a syrup for medicinal purposes, which may have some potential health benefits. Try our simple recipe for <a href="/recipes/elderberry-syrup">elderberry syrup</a>.</p>
<p><strong>Discover our full range of <a href="/howto/guide/collection/ingredient-focus">health benefit guides</a> or check out <a href="/howto/guide/grow-your-own-strawberries">how </a><a href="/howto/guide/berry-bonanza">to pick and cook elderberries</a>. Try our <a href="/recipes/elderberry-almond-pie">elderberry & almond pie</a> or <a href="/recipes/hedgerow-ketchup">hedgerow ketchup</a>, </strong><b>and of course </b><b>our recipe for<span class="apple-converted-space"> </span></b><a href="/recipes/elderberry-syrup"><b>elderberry syrup</b></a><b>.</b></p>
<h2 class="p1">The benefits of elderberry syrup may include:</h2>
<ol>
<li class="p1">May help to reduce flu symptoms</li>
<li class="p1">May help to support a healthy immune system</li>
<li class="p1">A high vitamin C content could help to reduce the risk of chronic disease</li>
<li class="p1">High in <span class="s1">anthocyanins</span>, which may help to protect the brain</li>
<li class="p1">May help to improve exercise performance</li>
</ol>
<h2><strong>Nutritional benefits</strong></h2>
<p><span style="text-decoration: underline">An 80g portion of the fresh elderberries provides:</span></p>
<ul>
<li>28 kcals / 119KJ</li>
<li>0.6g protein</li>
<li>0.4g fat</li>
<li>5.9g carbohydrate</li>
<li>232mg potassium</li>
<li>22mg vitamin C</li>
</ul>
<p>Be aware that if you intend to purchase an elderberry syrup, products will vary according to the brand you choose. Because elderberries are naturally quite tart, many commercial brands or syrup are high in sugar or glucose syrup.</p>
<h2>5 main health benefits of elderberry syrup</h2>
<h3>1. May help to reduce symptoms of the flu</h3>
<p>One study of 60 patients administered 15ml elderberry or placebo syrup during the flu season in 1999-2000, and those using elderberry saw their <a href="https://pubmed.ncbi.nlm.nih.gov/15080016/" target="_blank" rel="noopener noreferrer">flu symptoms ease four days earlier</a> than those using the placebo.</p>
<p>Discover more about <a href="/howto/guide/curious-cold-remedies" target="_blank" rel="noopener noreferrer">which natural cold remedies really work</a>.</p>
<h3>2. May help to support a healthy immune system</h3>
<p>It may help support a healthy immune system by <a href="https://pubmed.ncbi.nlm.nih.gov/11399518/" target="_blank" rel="noopener noreferrer">increasing inflammatory cytokine production</a> – cytokines are a group of proteins that are secreted by specific cells of the immune system.</p>
<p>Find out <a href="/howto/guide/how-win-cold-war">how to prevent a cold</a>.</p>
<h3>3. May help to reduce the risk of chronic disease</h3>
<p>Elderberry is naturally high in vitamin C, the body’s most abundant antioxidant, which not only helps reduce the risk of <a href="https://pubmed.ncbi.nlm.nih.gov/23675073/" target="_blank" rel="noopener noreferrer">chronic disease</a>, but may also be good for those with <a href="https://pubmed.ncbi.nlm.nih.gov/12564647/" target="_blank" rel="noopener noreferrer">high blood pressure</a>, and <a href="https://pubmed.ncbi.nlm.nih.gov/1642785/" target="_blank" rel="noopener noreferrer">prevent iron deficiency anaemia</a>.</p>
<p>Learn more about <a href="/howto/guide/what-vitamin-c">vitamin C and why we need it</a>.</p>
<h3>4. May offer some neuroprotective benefits</h3>
<p>The dark black-purple colour of the elderberry means it’s a good source of compounds known as <a href="/howto/guide/what-are-anthocyanins-and-why-are-purple-foods-so-healthy">anthocyanins</a>, which have been shown to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613902/" target="_blank" rel="noopener noreferrer">protect the brain</a>.</p>
<h3>5. May help to improve exercise performance</h3>
<p>Elderberry has been shown to <a href="https://pubmed.ncbi.nlm.nih.gov/31591287/" target="_blank" rel="noopener noreferrer">improve exercise performance</a>, so this may be also be relevant to those consuming elderberry syrup.</p>
<p>Discover more <a href="/howto/guide/sports-nutrition-whats-worth-trying">food tips to boost exercise performance</a>.</p>
<h2>How can I buy the best elderberry syrup?</h2>
<p>Be aware that some commercial elderberry syrups may also be high in glucose syrup or sugar, as elderberries are naturally quite tart in flavour. Look for brands with less added sugar, do not exceed the recommended dose and consume as part of a balanced diet.</p>
<h2>Is elderberry syrup safe for everyone?</h2>
<p>Some people may experience allergy to elderberry including possible cross-reactivity for those with allergies to birch pollens.</p>
<p>If you are on prescribed medication including immune suppressants, diuretics or you have an auto-immune condition check with your GP or healthcare professional to establish whether elderberry is appropriate for you.</p>
<h2 class="p1">Overall, is elderberry syrup good for you?</h2>
<p class="p1">Elderberry syrup could play a part in supporting a healthy immune system, reducing the risk of chronic disease and protecting the brain, so it could indeed be a food to consider in a balanced diet. If you’re an avid exerciser, eating elderberries has also been linked to an improvement in exercise performance, so consuming elderberry syrup could have the same effects. Some syrups have added sugar, so compare ingredient labels before buying.</p>
<h2>Enjoyed this? Now read…</h2>
<p><a href="/howto/guide/health-benefits-blackberries">The health benefits of blackberries</a><br>
<a href="/howto/guide/health-benefits-pomegranate">The health benefits of pomegranate</a><br>
<a href="/howto/guide/health-benefits-cherries">The health benefits of cherries</a></p>
<hr>
<p><em>This article was last reviewed on 27 August 2021 by Kerry Torrens.</em></p>
<p><em>Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the <a href="https://bant.org.uk/" target="_blank" rel="noopener noreferrer">British Association for Nutrition and Lifestyle Medicine</a> (BANT) and the <a href="https://www.cnhc.org.uk/" target="_blank" rel="noopener noreferrer">Complementary & Natural Healthcare Council</a> (CNHC). Find out more at <a href="https://urbanwellness.co.uk/" target="_blank" rel="noopener noreferrer">urbanwellness.co.uk</a>.</em></p>
<p><em>All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website <a href="https://www.immediate.co.uk/terms-and-conditions" target="_blank" rel="noopener noreferrer">terms and conditions</a> for more information.</em></p>

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