Immune Supporting Foods: Elderberry

Elderberry supplementation may help support the immune system and help ease cold and flu symptoms. It is rich in antioxidants and vitamins and some cultures have considered it to be one of the world’s oldest and most healing plants. The current supplementation forms are syrups, gummies, lozenges, and more. One caveat is to make sure you do not consume them in raw form as they can be poisonous and induce nausea, diarrhea, and vomiting. 

The current research surrounding elderberry supplementation is limited, looks at wide ranges of amounts, and has reported easing symptoms like fever, headache, sore throat, fatigue, cough when taken at the first sign of symptom onset. Thus far there aren’t many known risks for up-to 6 weeks, but long-term use is unknown. As with all supplements, talk with your doctor before you start adding this to your routine as there may be interactions with other medications or treatments you are currently doing.

Add The Syrup

  • To sparkling water
  • To a smoothie
  • To a 100% juice
  • To a sauce (think fig vinegar over grilled chicken)
  • To a dessert like a chocolate ganache or over a small bowl of ice cream
  • Add to Greek yogurt and place in popsicle molds
  • Add to berries and whipped cream

These are just a few ways to use elderberry outside of just as a chew (which is basically candy) or syrup!