Elderberry Tea: Benefits, Flavor and How to Brew It

Elderberry tea has become a cold-weather favorite, and for good reason. It is deep purple, tart and fruity, and makes a warm, caffeine-free cup on a chilly day. Here is what you should know before you brew it.

What Is Elderberry?

Elderberries are the small, dark purple berries of the elder shrub (Sambucus nigra), which grows across Europe and North America. People have cooked them into syrups, jams and teas for centuries. For tea, the berries are dried, then steeped or simmered in hot water.

What Does Elderberry Tea Taste Like?

Tart and berry-like, a little like a cross between blackcurrant and blackberry, with an earthy finish. On its own it can taste sharp, so it is often blended with sweeter fruits and warm spices like apple and cinnamon.

Elderberry Tea Benefits: What We Know

• Rich in plant compounds. Elderberries get their deep color from anthocyanins, a group of antioxidants also found in blueberries and blackberries.
• A long tradition. Elderberry has been a folk remedy for colds and flu for generations. Some small studies of elderberry extracts have looked at cold and flu symptoms, but the research is limited and the results are mixed. A cup of tea is also much milder than the extracts used in those studies.
• Caffeine free. Elderberry tea is an herbal tea, so you can drink it any time of day, including in the evening.
• Warm and hydrating. Like any warm drink, it is comforting when you are under the weather, and it counts toward your daily fluids.

Elderberry tea is a comforting drink, not a medicine. It does not prevent or treat colds or flu. If you are unwell, see a doctor.

Is Elderberry Tea Safe?

Dried elderberries from a food supplier are safe for most people as a tea. A few things to know:

• Never use raw or unripe berries, leaves or stems. They contain compounds that can cause nausea, vomiting and stomach upset. Only use properly dried berries from a trusted source.
• Pregnant or nursing? There is not enough research on elderberry during pregnancy or breastfeeding, so check with your doctor first.
• Taking medication or have an autoimmune condition? Elderberry may interact with some medicines, including immune-suppressing drugs. Ask your doctor or pharmacist.
• Children: talk to your child's doctor before giving elderberry products.

Our Elderberry Blend

Spiced Apple Cider Tea | Cozy Herbal Loose Leaf Blend | No. 10

Our favorite way to enjoy elderberry. Spiced Apple Cider blends elderberries with apple, hibiscus, cinnamon, rosehips, sultanas, aniseed and almond. The apple and sultanas soften the elderberry's tartness, and the cinnamon and aniseed add warmth. It tastes like a mug of hot apple cider with a berry twist, and it is completely caffeine free.

Allergy note: this blend contains almond.

How to Brew Elderberry Tea

With a loose leaf blend

1. Bring fresh water to a full boil (about 208°F).
2. Add 1 teaspoon of Spiced Apple Cider No. 10 per 8 oz of water.
3. Steep for 5 to 7 minutes. Fruit and berry blends need a longer steep and hotter water than green or white tea.
4. Strain, then add honey and a cinnamon stick if you like.

With plain dried elderberries

1. Add 1 tablespoon of dried elderberries to 1 to 1.5 cups of water in a small pot.
2. Bring to a boil, then lower the heat and simmer for about 15 minutes.
3. Strain out the berries.
4. Sweeten with honey, or add a slice of ginger or a squeeze of lemon.

Need an infuser? A ceramic tea cup with infuser makes loose leaf tea as easy as a tea bag.

Ways to Enjoy It

• Honey and lemon: a classic warm cup for a scratchy throat.
• Iced: brew double strength, cool, and pour over ice with fresh berries and sparkling water.
• As a latte: add a splash of steamed oat milk to Spiced Apple Cider for a creamy, spiced cup.

For more ideas, see Sip Differently: Creative Recipes for Every Teatentional Blend.

Frequently Asked Questions

Does elderberry tea have caffeine?

No. Elderberry is an herb, not a tea plant, so elderberry tea is naturally caffeine free unless it is blended with black or green tea.

Can I drink elderberry tea every day?

Most healthy adults can enjoy a cup of elderberry tea made from properly dried berries. If you are pregnant, nursing or take medication, check with your doctor first.

What does elderberry tea go well with?

Apple, cinnamon, ginger, lemon and honey. These soften the berry's tartness and add warmth.

Is elderberry tea the same as elderflower tea?

No. Elderflower tea is made from the plant's cream-colored blossoms and tastes light and floral. Elderberry tea is made from the dark berries and tastes tart and fruity.

How long should I steep elderberry tea?

Steep a loose leaf elderberry blend for 5 to 7 minutes. Simmer plain dried elderberries for about 15 minutes.

Shop all caffeine-free herbal teas

Steep intentionally. Sip with intention.

Related Reading

Keep exploring with Best Tea for a Sore Throat and Cold: 6 Soothing Blends to Sip When You're Sick, How to Brew the Perfect Cup of Loose Leaf Tea Every Time and Tea and Wellness: How Your Daily Cup Supports a Healthy Routine.