Well Adjusted: Blue Elderberries, A Local Superfood

By Dr. Melanie Brown Chiropractic Physician, Mountain Life Clinic

If you’ve ever walked a sunny trail or driven along a quiet road in late summer near Mt. Hood, chances are you’ve seen clusters of deep blue elderberries drooping from shrubs in open spaces where the light breaks through. These unassuming berries pack a punch for supporting immune health, and they’ve been used for centuries as a natural remedy for colds, flu, and other ailments.

Elderberry syrup, made from the cooked berries of Sambucus cerulea (blue elderberry), is prized for its high concentration of antioxidants, particularly anthocyanins. These compounds help fight oxidative stress and inflammation in the body, keeping the immune system strong and healthy.

Clinical Herbalist Mel Mutterspaugh of The Herbalist’s Path explains, “Elderberries have been proven to fight off over 10 different flu viruses. They’re also proven to shorten the duration of illness from a six- to eight-day average down to just two to three days.”

While elderberry syrup has long been a go-to for cold and flu season, there’s no reason to save it just for winter. People with weakened immune systems or those who tend to catch every bug going around may benefit from using elderberry syrup year-round to help their bodies stay resilient.

Today, most people don’t think of elderberries as a culinary ingredient but as a powerful wellness tonic to support overall health. You’ll even see bottles of elderberry syrup popping up at local farmers markets, often infused with herbs like echinacea or rose hips for an extra immune boost.

Blue elderberries grow prolifically in the Mt. Hood area, thriving in sunny clearings, open roadsides, and along trail margins where they get plenty of light. You might also notice red elderberry (Sambucus racemosa), which is beautiful but not recommended for culinary use, even when cooked.

It’s important to know that elderberries should never be eaten raw, as they contain compounds that can cause nausea or stomach upset. Cooking neutralizes these compounds, making the berries delicious and safe to eat. When making elderberry syrup, the berries are simmered with water, cinnamon, cloves, and ginger, then sweetened with raw honey. The result is a thick, flavorful syrup that can be taken by the spoonful, drizzled over pancakes, or stirred into tea.

Boost your family’s immunity for back-to-school (or cold and flu) season!

Join Clinical Herbalist Mel Mutterspaugh on Thursday, August 28, from 5:15–6:15 p.m. at Mountain Life Clinic to discover the immune-supporting powers of our local blue elderberries. In this hands-on class, you’ll learn how to make a delicious and potent elderberry syrup — and you’ll leave with your own freshly made jar, plus ideas for herbs you can add to make your syrup uniquely yours.

Call Mountain Life Clinic at 503-287-0010 to register — spaces are limited!