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When the temperatures begin to drop outside, many people also start dealing with:

a scratchy throat,
a runny nose,
coughing,
and that unpleasant feeling that a cold may be on the way.

In autumn and winter, we also spend much more time in heated indoor spaces.
Dry indoor air can dry out our mucous membranes — and those membranes are among the body’s first protective barriers.

That is why, during this time of year, I especially like reaching for one of my favourite home remedies:

elderberry juice.

Or, as it is also called in some regions:

elderberry cordial.

Dark purple, fruity and slightly tart, and served warm, it has almost become a little autumn ritual for me.
But elderberries are interesting for more than just their flavour.
They contain numerous plant compounds that are also being studied more closely by science.

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What Is Actually in Elderberries?

Their dark colour already reveals one of their most interesting components:

anthocyanins.

These are plant pigments from the polyphenol family. They give the berries their deep purple to almost black colour and have antioxidant properties.
Elderberries are especially rich in these plant compounds. Studies describe anthocyanins as making up a significant part of their polyphenol content.

They also contain a range of vitamins and minerals.
One of these is vitamin C.

So for me, elderberry juice is first and foremost:

a nutrient-rich food that fits beautifully into the colder months.

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This is where things get interesting.

Elderberry has long been used traditionally for colds and flu-like symptoms.
And there are now some early scientific studies on it as well.
Some studies suggest that elderberry preparations may possibly reduce the duration or severity of cold and flu symptoms.

However, many of these studies were small.
A systematic review therefore concluded that there may be some benefit, but the certainty of the evidence is still limited.
The US National Center for Complementary and Integrative Health (NCCIH) also considers the existing findings preliminary, though interesting.

For me, that means:

I do not have to call elderberry juice a miracle cure in order to appreciate it as a home remedy.

Why I Drink Elderberry Juice Warm

When my throat feels scratchy or I am simply chilled through, I like to drink elderberry juice warm.
The warmth alone already feels soothing to me.

A warm drink can help calm an irritated throat while also making it easier to take in enough fluids.

I gently warm the juice and then like to add a little honey.
The result is a wonderfully dark, fruity drink that, especially on cold evenings, feels almost like a small ritual.

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Elderberry and the Immune System

Elderberry is often described as an “immune booster”.
These days, I am a little more cautious with terms like that.

After all, our immune system does not have a simple on-off switch.

But:

A varied diet provides the body with the nutrients it needs for normal function.
Vitamin C, for example, contributes to the normal function of the immune system.

And the polyphenols in elderberries are scientifically interesting because of their antioxidant properties.

So I do not see elderberry juice as a magical shield, but rather as:
a nutrient-rich food that fits well into a balanced diet.

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What Is So Interesting About Anthocyanins?

Anthocyanins are among the compounds I find especially fascinating in elderberries.

They are also found in:

• blueberries
• blackberries
• blackcurrants
• and other dark-coloured plants

They belong to the group of compounds known as phytonutrients.
In laboratory studies, they show antioxidant properties and are therefore being investigated
in various areas of nutrition research.

That does not mean:

A glass of elderberry juice does not automatically prevent disease or age-related changes.

But it is another good reason to include a wide variety of colourful fruits and vegetables in your diet.

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Elderberry Juice During Pregnancy

I personally enjoyed drinking elderberry juice during the winter months when I was pregnant.
Today, however, I would make a distinction between elderberry as a normal food and highly concentrated elderberry preparations.

For concentrated elderberry extracts and supplements, there is currently too little data to reliably assess their safety during pregnancy and breastfeeding.
So if you are pregnant and want to use elderberry specifically for therapeutic purposes or in larger amounts, I would speak to your midwife or doctor first.

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And What About Iron Deficiency?

In the past, elderberry juice was sometimes recommended for iron deficiency.
One reason may be that vitamin C can improve the absorption of plant-based iron.

However, I would not describe elderberry juice itself as a treatment for iron deficiency.
A diagnosed iron deficiency should be treated and monitored specifically.

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Is Elderberry Diuretic and “Detoxifying”?

Elderberry is traditionally said to have a diuretic effect.
This may encourage fluid excretion through the kidneys.
Especially when we have a cold, drinking enough fluids supports
the body’s normal fluid balance and elimination processes.

However, I would not say that elderberry simply “flushes out” cold viruses.
These viruses mainly multiply in the respiratory tract and are fought by the immune system.
Even so, staying well hydrated during a cold is important:

It helps prevent dehydration and can help keep thick mucus more fluid.
When it comes to the urinary tract, the idea of “flushing through” makes a little more sense.
Good fluid intake increases urine flow and may help wash bacteria out of the urinary tract.

However, an existing urinary tract infection is not reliably treated by drinking more alone and may require medical treatment depending on the symptoms.

So for me, one thing belongs to every cold season:
drink plenty, keep warm, and give your body time.

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Elderberry for Sore Throats

I especially like warm elderberry juice when my throat feels dry or irritated.
Not because it magically makes a sore throat disappear.

But because:

the fluid,
the warmth,
and — if I use it — a little honey can feel soothing.

Sometimes a scratchy throat needs exactly these simple things.

A Note of Caution About Raw Elderberries

There is one point I definitely want to mention.

Raw or unripe elderberries should not simply be eaten in large amounts.

The leaves and stems of the elder plant also contain compounds that can release cyanide in the body.

This can cause symptoms such as:

• nausea
• vomiting
• and diarrhoea

Sufficient heating breaks down most of these problematic compounds.
That is why, for drinks, I either use ready-made elderberry juice that has been properly processed or make sure
that homemade juice is heated thoroughly.

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My Favourite Elderberry Drink

When it gets cold outside, I keep it very simple.

You Will Need:

250 ml elderberry juice
optional: a little water if the flavour is too strong for you
1 tsp honey

Preparation

Gently warm the elderberry juice over medium heat.
Then let it cool slightly and stir in a little honey to taste.

And then:

Grab a blanket, hold the cup in both hands, and do absolutely nothing for a few minutes.
Sometimes looking after your health is allowed to feel cosy too.

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Where Can You Buy Elderberry Juice?

Elderberry juice is often available:

• in organic food shops
• in health food stores
• in larger supermarkets
• or seasonally in discount supermarkets

I would look for a juice with a high fruit content and check whether any additional sugar has been added.

Because prices and product ranges change constantly, it is worth comparing different suppliers.

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When Is a Home Remedy No Longer Enough?

With an ordinary cold, warmth, fluids, and rest can be wonderfully supportive.

However, if you develop:

• a high or persistent fever
• shortness of breath
• severe pain
• a noticeable worsening of symptoms
• or symptoms that last unusually long

the cause should be medically assessed.

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My Conclusion

For me, elderberry juice is one of those little things that instantly creates a sense of comfort, especially in autumn and winter.

Its deep, dark colour.
Its tart, fruity flavour.
The warmth of a cup held between your hands.

And at the same time, elderberries contain interesting plant compounds that are now also being studied scientifically.
Early studies suggest that elderberry preparations may help ease or shorten cold and flu symptoms — even though there is still a great deal we do not yet know.
So for me, it does not need to be a “miracle cure”.

I like it for what it is:

a traditional dark berry drink that brings warmth, plant compounds, and a little piece of autumn into the cup.

And with that, elderberry has earned its place among my helping angels too.