Top 10 Herbs and Supplements to Stay Healthy During Cold and Flu Season
As the cold and flu season rolls in, it's only natural to start thinking about how to keep yourself healthy and avoid getting sick. Beyond washing your hands regularly, eating well, and staying hydrated, there are some great herbs and supplements that can help give your immune system an extra boost. Let’s dive into ten natural remedies that might help you sail through the season with fewer sniffles.
1. Elderberry (Sambucus nigra)
Why It’s Great:
Elderberry has been a go-to remedy for fighting off colds and flu for generations. Packed with antioxidants and flavonoids, elderberry can help your immune system respond more quickly to infections. Some research suggests it might even stop viruses from multiplying, which could mean a shorter, less intense illness.
How to Use:
You’ll find elderberry in syrups, gummies, and capsules. Many people like to take it daily as a preventative measure or at the first sign of symptoms to help keep things under control. I like to make syrup in the fall and keep it on hand all winter.
2. Echinacea (Echinacea purpurea)
Why It’s Great:
Echinacea is another herbal favorite for immune support. It works by stimulating white blood cells, which play a crucial role in fighting off infections. Some studies show it may reduce how long your cold lasts or make the symptoms milder.
How to Use:
You can find echinacea in tea, capsules, tinctures, and extracts. It’s best to take it when you feel that first twinge of a sore throat or sniffles coming on. After you have been sick for a day or two, it has no further benefit. The echinacea that you use should cause a slight tingling sensation on your tongue, that is how you know that it is potent enough to actually be beneficial.
3. Vitamin C
Why It’s Great:
Vitamin C is probably the first thing most people think of when it comes to immune support. It’s a powerful antioxidant that helps protect your cells and boosts the production of immune cells. Regularly getting enough Vitamin C can help shorten the length of a cold and lessen the symptoms.
How to Use:
While you can get a lot of Vitamin C from fruits like oranges and strawberries, many people also take supplements. Aim for 500-1000 mg daily during the cold season. Most people can safely increase their dose to 4,000 mg or more at the first sign of infection and maintain a higher dose throughout their illness. Check with your doctor to see if you have any reasons not to try it. Because it is water soluble, the dose limiting factor for oral vitamin C is “bowel tolerance,” excess causes soft stool. Some people respond really well to Intravenous Vitamin C when they have any upper respiratory infection, like a cold or flu.
4. Zinc
Why It’s Great:
Zinc is a must-have mineral during cold and flu season. It supports immune function by helping your body produce and activate white blood cells. Some research suggests that taking zinc at the first sign of a cold can reduce how long you feel unwell.
How to Use:
Zinc lozenges are super popular for this. A common dose of 15-30 mg per day, started at the first sign of illness and continuing until resolution of symptoms, but don’t overdo it—too much zinc can interfere with other important minerals.
5. Garlic (Allium sativum)
Why It’s Great:
Garlic isn’t just for adding flavor to your favorite dishes. It’s been used for centuries to support health, thanks to its antiviral and antimicrobial properties. The active compound in garlic, allicin, is believed to help boost your immune system and reduce the frequency of colds.
How to Use:
You can eat raw garlic (though the flavor can be a bit intense!) or take garlic supplements if that’s easier. I like to smash a few cloves of garlic, let them sit for 5 minutes (to allow the enzymes within the garlic to mingle-they are separated by cell walls before the smashing!) and then mince the garlic and add it to my soup like a garnish.
6. Astragalus (Astragalus membranaceus)
Why It’s Great:
Astragalus is an adaptogen* that’s been used in traditional Chinese medicine for thousands of years to support the immune system and combat stress. It’s believed to help the body fight off infections by boosting white blood cell activity. It has known anti-inflammatory properties and some antiviral capabilities.
*Adaptogens are natural substances (usually herbs) that help the body adapt to stress.
How to Use:
You can find astragalus in powder, capsule, or tincture form. It’s a great herb to take regularly during cold season to keep your immune system strong. The part of the plant used is the root, so teas made with it are long-hot decoctions, meaning they are best made by simmering the root in sufficient water for 10 minutes then straining the herb out and drinking the remaining tea.
7. Andrographis (Andrographis paniculata)
Why It’s Great:
Andrographis is a lesser-known but powerful herb with a long history in Ayurvedic and traditional Chinese medicine. It has anti-inflammatory and antiviral properties, making it helpful for relieving cold and flu symptoms. Research shows it may reduce how long you’re sick and help ease sore throats and fatigue.
How to Use:
Andrographis is typically available as a capsule or extract. For best results, start taking it as soon as you feel the first symptoms of a cold coming on.
8. Vitamin D
Why It’s Great:
Vitamin D is crucial for keeping your immune system in check, especially during the winter when sunlight (our main source of Vitamin D) is in short supply. The further away from the equator you are, the more filtered the winter sunlight is by the time it reaches your skin, even if the sun is out!
Research suggests that low levels of Vitamin D can increase your risk of catching colds and respiratory infections.
How to Use:
Most adults can benefit from at least 1000-2000 IU of Vitamin D (25-50 mcg) daily, but it’s always a good idea to get your levels checked and talk to your healthcare provider about the right dose for you. Since vitamin D also helps us absorb the calcium in our food, taking it with vitamin K helps direct that calcium to the bones instead of the walls of the blood vessels. Vitamin D and vitamin K are not water soluble, which means it is possible to overdo these vitamins.
9. Ginger (Zingiber officinale)
Why It’s Great:
Ginger is a household favorite for its warming, soothing properties. It’s great for reducing inflammation and helping with cold symptoms like sore throats and congestion. Plus, ginger has some antiviral properties, making it a handy herb to have on hand when colds strike. Ginger is also my first choice when it comes to nausea, so it’s just good to have around.
How to Use:
The simplest way to enjoy ginger is to make fresh ginger tea by boiling sliced ginger in water. No need to peel the ginger, as you will want to strain out the ginger root after simmering for 10 minutes. You can also take it in capsule form if you don’t want to taste it or add it to your food if you do want to taste it!
10. NAC (N-Acetyl Cysteine)
Why It’s Great: NAC is a powerful antioxidant that helps replenish levels of glutathione, one of the body’s most important antioxidants. It also thins mucus in the lungs, making it easier to clear respiratory passages, which is especially helpful if you’re dealing with cold-related congestion. NAC is commonly used to support lung health and boost the immune system.
How to Use: NAC is usually available in capsule or powder form. A typical dose is 600-1200 mg daily, especially if you're prone to respiratory issues during the cold season.
Final Thoughts
Staying well during cold and flu season is about giving your body the best chance to defend itself. While these herbs and supplements can help support your immune system, they work best when paired with healthy habits like staying hydrated, getting good sleep, eating a healthy and varied diet, and regular handwashing. If you get sick in spite of all precautions or because of unavoidable stressors, check out my blog, 10 Remedies for Seasonal Snotiness.
Remember, always check with a healthcare provider before starting any new supplement, especially if you have any health conditions or take medications.
Here’s to a healthy and happy cold season—prepared with nature’s finest!
Dr. Roz Donovan is a graduate of National University of Natural Medicine, with a doctorate in Naturopathic Medicine. Throughout her doctoral studies, Dr. Donovan received hands-on training from herbalists and a botanist, while also interning in mental health, environmental medicine, pediatrics and general medicine. Her advanced training mentorships focused on traumatic brain injury, mental health disorders and gastrointestinal health. She teaches Anatomy, Physiology and Pathology at East West College. As of this writing, her current research is in hormone therapy and collagen variabilities.
Dr. Donovan’s blog posts are for educational purposes only and are not intended as medical advice. Please consult with your health care practitioner for personalized guidance.
To schedule an appointment with Dr. Donovan, scroll to the bottom of the page and schedule a 30 minute free consultation. This is required for all new patients or patients who have not seen Dr. Donovan in more than 18 months.