Syrups

Herbal syrups are a tasty way to deliver the therapeutic properties of herbs to the body. Syrups are herbal preparations made by combining a concentrated decoction or long infusion with honey or sugar (and sometimes alcohol). I typically prefer to use only raw honey because it is super soothing for dry, scratchy tissues and contains so many awesome health benefits. Herbal syrups can be taken by themselves or added to food or drinks for a delicious boost of herbal goodness.

Raw Honey as a Superfood

Raw honey is one of the most nourishing foods on the planet. The nutritional profile varies depending on the batch of honey, but it can contain:

  • amino acid protein building blocks (particularly proline, but also phenylalanine, tyrosine, glutamic acid, aspartic acid, alanine, glycine, valine, leucine, isoleucine, serine, and threonine),
  • minerals (potassium, calcium, copper, iron, magnesium, manganese, phosphorus, sodium, zinc, and selenium),
  • vitamins (including B vitamins, Vit C, and possibly others),
  • over 5000 enzymes to aid digestion and break down sugars (including amylase, invertase, and glucose oxidase)
  • polyphenols & flavanoids that provide antioxidant properties.

Raw honey offers a perfect source of fuel for our bodies and helps with the production of serotonin (our calming neurotransmitter) and therefore sleep. Its antioxidants block free radical damage and promote longevity and it’s also an excellent wound healer when applied to affected areas, offering relief of eczema and other skin irritations (it is naturally antimicrobial). It is anti-inflammatory, has anticancer properties and anti-diabetic properties, and is protective of the cardiovascular nervous, respiratory, and gastrointestinal system.

Honey Sourcing

Honey is not only an ingredient for herbal syrups, but it’s also a popular sweetener for herbal teas. Sourcing your honey properly is very important though! Use raw honey whenever possible, as it is loaded with enzymes (which are destroyed in the pasteurization of grocery store honey products) and does not contain synthetic fillers. Buying local is good, although it may not always be your best choice, especially if you live near lots of conventional farmland that uses pesticide/herbicide sprays. My preferred source is Beekeeper’s Naturals, but local raw honey is always the better choice if your only other option is the grocery store varieties.

A couple notes – To reap all of the benefits, raw honey should not be heated to over 104 degrees and should be stored at 60-70 degrees. Also, raw honey should not be consumed by babies under one year old because of botulism concerns.

Preparing Herbal Syrups

Although each syrup is a little different, here’s how to make a general herbal syrup:

  • Simmer a decoction of roots, barks, and/or berries in about 4 cups of water, until the liquid is reduced by half.
  • Remove from the heat and add leaves and/or flowers (if using) to steep in the water for a long infusion (at least 20 minutes, up to several hours).
  • Strain out the herbs.
  • Once the decoction/infusion has cooled to 105 degrees or less, add 1-2 cups of raw honey.
    • Usually a 2:1 ratio is used = 2 parts infusion, 1 part raw honey ——> 2 cups infusion to 1 cup of raw honey.
  • Stir until the raw honey is fully dissolved (you can use very low heat if needed).
  • Bottle the syrup in a sanitized glass bottle, label, and store in the refrigerator for up to 3 months.
Downloadable Elderbery Syrup Recipe

Herb Suggestions for Syrups

General Dosing Guidelines

  • Adults: 0.5 tsp – 1 tbsp, up to 3x/day, with more frequent use for acute conditions.
  • Children: Use Clark’s Rule or Young’s Rule for the child’s weight or age.

References

Cianciosi, D., Forbes-Hernández, T. Y., Afrin, S., Gasparrini, M., Reboredo-Rodriguez, P., Manna, P. P., Zhang, J., Bravo Lamas, L., Martínez Flórez, S., Agudo Toyos, P., Quiles, J. L., Giampieri, F., & Battino, M. (2018). Phenolic Compounds in Honey and Their Associated Health Benefits: A Review. Molecules (Basel, Switzerland), 23(9), 2322. https://doi.org/10.3390/molecules23092322

French, S. (2026, June 2). Honey Amino Acids Profile: Proline, Small Signals, and Realistic Expectations. Raw Honey Guide. https://rawhoneyguide.com/blog/honey-amino-acids-profile#the-main-amino-acids

Justis, A. (2016, October 5). How to Make an Herbal Syrup. Herbal Academy. https://theherbalacademy.com/blog/herbal-syrup/

Raw Honey: Get More Energy (Just Like Ancient Greek Athletes Did!). (n.d.). Dr. Axe. Retrieved September 2, 2026, from https://draxe.com/nutrition/benefits-of-honey/

Rigby, D. (2024, November 7). What Are The Enzymes In Raw Honey And What Do They Do Inside The Body? Rocky Mountain Honey. https://www.rockymountainhoneyco.com/blogs/bee-blog/what-are-the-enzymes-in-raw-honey-and-what-do-they-do-inside-the-body