Winter’s Worst is Here—Can Elderberry Help?

Cold, flu, RSV, COVID—this time of year is basically a germ gauntlet. We might as well be ambulatory petri dishes 😂! It’s like the second you hear someone sneeze, you’re mentally calculating your exposure risk. And while there’s no surefire way to dodge every bug, supporting your immune system is one thing you can do to stack the odds in your favor.

Elderberry has a long history of being used during cold and flu season, and modern research is starting to confirm what people have known for centuries. Studies suggest that elderberry extract may help reduce both the severity and duration of flu symptoms. One clinical trial found that participants who took elderberry saw their symptoms clear up about four days sooner than those who didn’t (Cleveland Clinic). Another study showed that elderberry may be a useful tool for viral respiratory infections without overstimulating the immune system—an important distinction when talking about immune support (PubMed).

Of course, elderberry isn’t a magic cure, and I’d never claim otherwise. But if something as simple as a daily spoonful of syrup, a cup of elderberry-infused tea, or even a homemade treat featuring elderberry can offer some extra support, why not?

Winter is rough enough without feeling run down, so I’ll take any excuse to add a little more nourishment to my routine. Whether it’s my Elderberry Ginger Hibiscus Tea or cooking up something cozier like elderberry apple butter scones, I love finding small, everyday ways to bring elderberry into the mix.

At the end of the day, taking care of yourself isn’t about one magic ingredient or a perfect routine—it’s about making choices that help you feel your best. So here’s to staying well, staying warm, and making it through another winter without too many battle scars.