Understanding Elderberry and Its Role in Winter Wellness

Wild Elder Bush by <a href="/photographer/ayla87-49541">Christa and Michael Richert</a> on <a href="/">Freeimages.com</a>

Where herbal skills take root.

As the air turns crisp and the first frosts dust the fields, many of us instinctively reach for our jars of dark purple elderberry syrup or tincture. There’s something comforting and familiar about the deep, rich flavor of elderberries — a taste that seems to belong to the colder months.

In my last post, we explored simple ways to use elderberry during the winter season. This time, we’re going to take a closer look at why this small, unassuming berry has earned such a cherished place in traditional herbalism — and how it supports our bodies during the chill of winter.

🌿 A Bit of Herbal History

Elder (Sambucus nigra and Sambucus canadensis) has long been known as one of the most generous plants in the hedgerow or garden. In European folklore, the elder tree was often called “the medicine chest of the country people.” Nearly every part of the plant — flowers, berries, bark, and leaves — was used in some way.

In many old-country gardens, it wasn’t unusual to see an elder tree growing near the kitchen door. Families believed the Elder Mother spirit lived within the tree, watching over the home and protecting those who showed respect. As summer turned toward autumn, the berries were harvested and cooked into cordials, wines, syrups, and preserves to be enjoyed throughout the long winter months.

Here in North America, elder has an equally rich history. The native species, Sambucus canadensis, grows abundantly in fields, along creek banks, and old homesteads. Indigenous communities widely used elderberries and elderflowers in their seasonal wellness practices. The berries were cooked into syrups, teas, and food preparations, while the hollow stems were used for tools, instruments, and crafting. Early settlers quickly adopted these practices, adding their own traditions and preparations to the mix.

Today, elderberry remains a staple in many herbal households across both continents. It beautifully bridges old-world folklore and North American tradition — a reminder that nature has always offered simple, time-tested ways to help us stay grounded and supported through the changing seasons.

🍇 What Makes Elderberry So Special

Beyond its folklore, elderberry is truly a powerhouse plant. The berries are rich in vitamin C, anthocyanins, and flavonoids — plant compounds known for their ability to support the body’s natural defenses. These dark pigments, which give elderberries their deep purple color, are also potent antioxidants that help the body maintain balance and resilience.

In the simplest terms, you could think of elderberries as gentle nourishment for your immune system — like giving your body a little extra help during the colder months. When taken regularly, elderberry helps the body protect against seasonal stressors. But, if taken at the first signs of illness, it can help to shorten the duration and severity of seasonal challeges.

While science continues to explore exactly how elderberries work, herbalists have known for generations that they shine when used consistently through the winter. They’re not a quick fix or a cure-all, but rather a steady, supportive friend in your herbal routine.

❄️ How Elderberries Support Seasonal Wellness

Winter brings unique challenges — less sunlight, colder air, and time spent indoors where germs are more easily shared. Elderberry’s strength lies in helping the body maintain its natural rhythm during these months.

When used as part of a balanced approach — good food, rest, hydration, and time outdoors — elderberries help the body stay strong and adaptable. Many herbalists find that elderberry works beautifully when paired with other seasonal allies such as:

• Echinacea: for occasional immune support during high-exposure times

• Ginger: to warm the system and promote circulation

• Rose hips: for added vitamin C and bright, fruity flavor

Together, these herbs form a traditional winter blend that helps the body stay nourished and resilient.

🍯 Ways to Enjoy Elderberry

One of the things I love most about elderberry is how versatile it is. Once you have dried or fresh berries on hand, there are countless ways to prepare and enjoy them. Here are a few simple ideas you can start with:

1. Elderberry Syrup

A classic for a reason. Elderberry syrup combines cooked elderberries, honey, and warm spices like cinnamon or clove for a rich, delicious tonic you can take by the spoonful or drizzle over pancakes. (If you haven’t already, read my previous post on Using Elderberry for the Winter Months for an easy recipe.)

2. Elderberry Tea

A cup of steaming elderberry tea is like a hug from nature. Add a spoonful of dried berries to your favorite herbal tea blend or steep them alone for a deep, earthy flavor. Pairing elderberry with ginger and cinnamon makes a lovely winter tea that both soothes and warms.

3. Elderberry Oxymel

An oxymel is a traditional blend of vinegar and honey infused with herbs. Elderberries make a fantastic oxymel — tart, slightly sweet, and full of character. It’s a simple way to capture the goodness of the berries while also creating a flavorful addition to dressings or sparkling water.

🌸 A Note on Safety

As with many herbs, a little knowledge goes a long way. Elderberries should always be cooked or dried before using — raw berries (and especially stems or leaves) can cause digestive upset. A gentle simmer is all that’s needed to make them safe and delicious.

If you’re new to herbalism, start small and learn as you go. Pregnant or nursing individuals, or those with specific health conditions, should check with a trusted healthcare professional before adding new herbs to their routine.

The Herbal Schoolhouse is all about learning through curiosity — not fear — so take your time and enjoy the process.

🌿 Bringing Elderberry Into Daily Life

Using herbs like elderberry isn’t just about physical support — it’s about connection. When we stir a pot of syrup on the stove, or hang bunches of berries to be dried in the kitchen, we’re participating in an ancient rhythm of preparation and care.

These small acts remind us that health isn’t only what happens in a doctor’s office — it’s what we cultivate in our homes, our gardens, and our daily choices.

As you explore elderberry this winter, I encourage you to notice how it weaves into your seasonal rituals. Maybe it’s a cup of tea after a walk in the snow, or a spoonful of syrup shared with family at breakfast. These little moments are where herbal learning truly takes root.

🌼 In Closing

Elderberry has earned its reputation as a trusted winter ally for good reason. It’s simple, nourishing, and deeply traditional — the kind of herb that teaches us how to care for ourselves and our families in gentle, mindful ways.

Whether you’re crafting syrup for the first time or blending your own winter tea, I hope this post inspires you to bring elderberry into your own home and to experience its gifts firsthand.

If you enjoyed this post, be sure to subscribe to The Herbal Schoolhouse newsletter for seasonal herbal lessons, DIY projects, and old-school plant wisdom delivered to your inbox.

Here’s to a season of warmth, wellness, and the deep purple beauty of elderberry. 🍇🌿

Using Elderberry for the Winter Months

🌿 A Winter Tradition

Every fall, as the air starts to cool and the leaves begin to change, I find myself reaching for one plant again and again — the elderberry.

Elder (Sambucus nigra or Sambucus canadensis) has long been a part of seasonal traditions, especially through the colder months. Our great-grandparents likely didn’t think of it as trendy or exotic; it was simply one of the household staples they turned to when the weather changed.

There’s something comforting about that kind of old-school wisdom — a plant that bridges the gap between nourishment and simple home care. Elderberry has that special place for me, too. Each year I make time to gather berries from my bushes, or order dried ones if I missed the harvest, and prepare a few batches of syrup, tincture, and other elder-based creations to keep on hand for my family.

🍵 Getting to Know Elderberry

Elderberries grow on small trees or large shrubs that produce clusters of dark purple berries in late summer. Here in Western Colorado we have Red Elderberry, Sambucus racemosa growing wild which are toxic and should never be consumed. You may also see white or cream-colored blossoms earlier in the year — those are Elderflowers, another part of the plant used in traditional herbal practices.

While the berries must always be cooked before use, elder has a long history of being crafted into syrups, teas, cordials, and vinegars.

Traditionally, elderberries have been valued for:

• Their rich flavor and natural sweetness (making them perfect for syrups)

• Their deep purple color, indicating the presence of beneficial plant compounds

• Their role in seasonal herbal tonics for the colder months

What I love most about elder is how approachable it is — easy to work with, easy to find, and full of personality.

🌸 Gathering and Preparing Elderberries

If you’re lucky enough to have elder growing near you, harvest the berries when they’re a deep, almost black purple. Always make sure you have correctly identified the plant — there are several look-alikes that can be confusing for beginners.

A few harvesting tips:

• Use pruning shears to snip entire clusters of ripe berries.

• Spread them out to dry or freeze them for later use.

• Always cook or dry elderberries before using them in recipes. Raw berries can be hard on digestion.

If you don’t have access to fresh berries, dried elderberries are easy to find from reputable herb suppliers and work beautifully in most recipes.

🍇 Crafting with Elderberry

There are so many simple ways to enjoy elderberry through the winter season. Here are a few of my favorites:

1. Elderberry Syrup (Classic and Simple)

A homemade syrup is one of the most beloved ways to use elderberries. It’s delicious on pancakes, stirred into sparkling water, or drizzled over yogurt.

Basic Elderberry Syrup Recipe:

• 1 cup dried elderberries (or 2 cups fresh)

• 4 cups water

• 1 cinnamon stick (optional)

• 3–4 whole cloves (optional)

• 1-inch piece of ginger, sliced (optional)

• 1 cup honey (or to taste)

Instructions:

1. Combine berries, water, and spices in a saucepan.

2. Bring to a gentle simmer, then reduce the heat and cook until the liquid has reduced by about half (30–40 minutes).

3. Strain through a fine mesh sieve or cheesecloth, pressing to extract as much liquid as possible.

4. Let cool slightly, then stir in honey.

5. Store in the refrigerator in a clean glass jar for up to 2 months.

The result is a beautifully rich, dark syrup — naturally sweet, a little tart, and perfect for everyday use during the colder months.

2. Elderberry Vinegar

This is one of my favorite ways to preserve the flavor and benefits of elderberries without using sugar.

To make:Fill a clean jar halfway with dried or lightly crushed elderberries. Cover with apple cider vinegar, ensuring all berries are submerged. Cap with a plastic lid or line a metal lid with parchment paper. Let steep for 2–4 weeks, shaking occasionally. Strain and bottle.

Elderberry vinegar is delicious splashed into sparkling water, added to salad dressings, or used as a base for a herbal “fire cider” style tonic.

3. Elderberry Tea

Perfect for cozy evenings. Simply simmer 1 tablespoon of dried berries in 2 cups of water for about 20 minutes, then strain. Add honey or lemon if you like.

It’s rich, comforting, and naturally full of the deep purple color that makes elder so distinctive.

🌿 Pairing Elderberry with Other Herbs

Elder pairs beautifully with other seasonal herbs that help support balance during the winter months. Some of my favorite companions include:

• Ginger – adds warmth and flavor

• Cinnamon – a comforting, aromatic spice

• Rose hips – for a touch of tartness and natural vitamin C

• Echinacea – often used in traditional winter blends

• Lemon balm – for a gentle, uplifting note

Experiment and find the blends that speak to you — herbal crafting is as much about intuition as it is about recipes.

🍂 Old School Wisdom

Part of what I love most about working with herbs like elderberry is how it connects us to the past.

Generations before us used what they had — berries from the hedgerow, flowers from the garden, roots from the field. They didn’t need fancy formulas or imported ingredients; they relied on observation, tradition, and the steady rhythm of the seasons.

That’s what The Herbal Schoolhouse is all about: slowing down, noticing what’s growing around you, and using that knowledge to create something useful and nourishing.

Elderberry reminds me that herbal learning doesn’t have to be complicated. Sometimes it’s just about paying attention to what nature is offering, right when you need it most.

🌸 Learning and Living with the Seasons

If you’re new to learning herbalism, elderberry is a wonderful plant to start with. It teaches so many valuable lessons: seasonal timing, safe preparation, simple preservation, and the joy of crafting something meaningful with your own hands.

Start by making one small batch of syrup or tea this winter. Notice how it feels to work with the berries, smell the steam, and taste the finished result. That sensory experience — not perfection — is what roots herbal skills deeply.

🌿 Bringing It All Together

As the days get shorter and the chill settles in, having a few homemade herbal preparations on hand brings comfort and connection. Elderberry, in all its deep purple richness, feels like a little piece of the summer sun saved for winter.

Whether you grow your own, gather locally, or buy dried berries, I hope this post inspires you to spend a little time crafting with this classic plant.

Because at the heart of every herbal project is something simple and profound — the reminder that we can care for ourselves and our families in mindful, meaningful ways, guided by the wisdom of nature.

Thanks for joining me here at The Herbal Schoolhouse — where herbal skills take root. 🌼