7 Soothing Natural Cold and Flu Remedies

Kate Gavlick |

Nov 20, 2024

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The symptoms of the cold and flu are numerous: fever, chills, sore throat, runny nose, body aches, and feeling downright miserable.

Each season, we hope to elude these familiar nemeses, and yet they have a way of creeping in season after season, no matter how healthy our diet or lifestyle is. However, there are natural cold and flu remedies to have on hand to combat these symptoms in your home, like these top seven items.

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What’s the Difference Between the Cold and the Flu?

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The cold and the flu are both respiratory infections caused by viruses, but while often lumped together, they do have different symptoms. According to the experts, colds come on gradually over a few days and can last for roughly a week. Colds also have milder symptoms than the flu, which has more severe and intense symptoms and can last upwards of two weeks.

To recoup from both a cold and the flu, try getting plenty of rest and water. Other holistic remedies, like the ones listed below, may help to provide relief and could even prevent illness in the first place.

Over-the-counter medications such as antihistamines, NSAIDs, and decongestants may be taken if advised by a doctor or medical provider. Speak to your primary care doctor to find out what’s right for you. Let’s jump into the natural cold and flu remedies to start preparing your home for these illnesses.

1. Water

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Consuming enough fluids and drinking water is essential. Water with lemon is a great choice because water “loosens up” pesky stuffiness and congestion. Add some lemon to that water for more flavor and vitamin C, which may make a cold slightly shorter if you consume it regularly¹.

Additionally, mix in your favorite Spirulina powder or Chlorella for an extra boost.

2. Bone Broth

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Along with plenty of water, drinking bone broth is one of the easiest, nourishing, and natural cold and flu remedies you should try next. Some research seems to show that bone broth is rich in amino acids, fats, minerals, vitamins, and collagen, among other nutrients that support healing². Sip bone broth on its own or add to soups and stress for a warm and hearty meal.

P.S. Collagen comes in multiple forms. Read about Marine Collagen Peptides and vegan collagen options here.

3. Herbal Teas

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Drinking warm herbal tea, like ginger, licorice, slippery elm, and echinacea can help to soothe a sore throat. For the perfect homemade, immune-boosting tea, add one part fire cider to three parts hot water and enjoy³.

Add a tablespoon of raw honey for even more antimicrobial and antibacterial benefits, or a drop of oregano oil can reduce infections, clear sinuses, and boost the immune system.

4. Elderberry Syrup

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Elderberry syrup is a holistic tonic shown to have potent healing properties.

A 2016 study found that when participants consumed elderberry extract lozenges, their severity, and duration of cold- and flu-like symptoms decreased⁴. Elderberry syrup is also rich in flavonoids, vitamins A, C, and E, copper, zinc, potassium, and iron, and it’s easy to add to your diet thanks in part to its delicious flavor.

5. Vitamin and Mineral Supplements

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Certain supplements such as vitamin C, D, and zinc may help to reduce cold and flu symptoms and duration. One study found that zinc supplements could reduce a runny nose, sneezing, irritated throat, hoarseness, and cough⁵.

Vitamins can come in all shapes and sizes, and supplements like green powders. On the hunt for vitamins straight from the source? Try Wheatgrass and see why we’re obsessed with it (no really, it’s amazing).

Vitamin D can protect against both the cold and flu, according to a 2017 study⁶. This vitamin is obtained from sunlight, foods like egg yolks, meat, and fatty fish, and supplementation, which is often recommended to those who live in northern climates during the winter.

Vitamin C is necessary for immune function and collagen production, and it also shows some promise as a preventative measure when consumed daily. Dr. Bruce Bistrian, chief of clinical nutrition at Beth Israel Deaconess Medical Center, notes however, “The data show that vitamin C is only marginally beneficial when it comes to the common cold.”

6. Aromatherapy

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For congestion relief, talk with your doctor about using aromatherapy. Eucalyptus essential oil may help to open airways when put through a diffuser, for example, and calming oils like lavender may help you find some comfort⁷.

7. Sleep

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Finally, rest is key to healing the body from the cold and flu. Aim for at least seven to eight hours of uninterrupted sleep a night. Unplug devices, turn off Netflix, and get some much-needed pillow time.