Home remedies for cold and flu can help alleviate symptoms and promote faster recovery. Natural options like ginger tea, honey, garlic, chicken soup, and steam inhalation may provide relief from congestion, sore throat, and body aches. Remember that the effectiveness of these remedies can vary greatly among individuals [1].
Here, find out what cold and flu remedies you can try at home:
- Zinc
- Vitamin D
- Ginger
- Garlic
- Echinacea
- Vitamin C
- Honey
- Probiotics
- Salt Water Gargle
- Elderberry
- Eucalyptus
- Warm Baths
- Essential Oils
- Topical Balms and Ointments
- Drinking Plenty of Fluids
1) Zinc
Zinc is an essential mineral that enables many enzymes to function within the body and plays a crucial role in immune function. When taken within 24 hours of cold symptom onset, zinc lozenges or syrup may help reduce the duration of cold symptoms in adults [4].
It is present naturally in lentils, fortified cereals, and meat. Incorporating these foods into your routine, such as lentil soup, soups, or broths containing vegetables and grains, will be beneficial.
Zinc lozenges, available over the counter, may help reduce the duration of symptoms when taken at the onset of illness. However, high-dose or long-term zinc use can have side effects, and certain forms (like nasal sprays) are not recommended [4].
2) Vitamin D
Sufficient levels of vitamin D are associated with improved immune responses. Sunlight exposure, fortified milk, eggs, and fatty fish are good sources. Studies suggest that maintaining adequate Vitamin D levels may contribute to general respiratory health [5]. Supplements may be recommended if a deficiency is suspected, but always consult a doctor for confirmation and appropriate dosage recommendations.
3) Ginger
Ginger has traditionally been used to help soothe a sore throat and manage nausea due to its natural anti-inflammatory and potential antimicrobial properties [6]. Warm ginger tea or adding ginger to soups may provide comforting effects during cold symptoms.
4) Garlic
Garlic is known to possess compounds with potential antimicrobial and antiviral properties. Apart from potentially helping you recover from a cold, it is also sometimes used as a preventative measure to support general immunity.
Garlic can be consumed in various forms, including soup, stew, raw garlic, as part of curry preparation, or simply eaten raw.
5) Echinacea
The entire plant of echinacea has been used traditionally and in alternative medical practices. It is believed to stimulate the immune system and is frequently studied for its role in preventing or slightly shortening the duration of the common cold [5]. It is generally considered more effective in protecting you from a cold than in managing it after you have contracted it. Be cautious of some side effects, like nausea and vomiting, when using echinacea.
6) Vitamin C
Vitamin C is an antioxidant that plays a key role in immune system function. Found in citrus fruits, guava, bell peppers, and strawberries, vitamin C plays a key role in immune health. While routine supplementation may not prevent colds in the general population, it may slightly reduce the duration or severity of symptoms in some individuals [5]. It can also be incorporated as a juice, used as a cough drop, or drunk as water with a slice of lemon, and a little sugar and salt can be added for a refreshing lemonade.
7) Honey
It is a home remedy for colds and coughs in many cultures. A systematic review suggests that honey may be more effective than usual care (e.g., over-the-counter cough suppressants) for relieving upper respiratory tract infection symptoms, particularly cough frequency and severity [1]. However, caution should be exercised about the quality of honey. It is important to note that honey should never be given to children under one year of age due to the risk of infant botulism.
8) Probiotics
These beneficial bacteria, found in yoghurt and fermented foods, may support gut health, which in turn may contribute to immune balance. A balanced gut microbiome is linked to overall health and immune system regulation [2]. Choose plain, unsweetened yoghurts or consult your healthcare provider for probiotic supplements.
9) Salt Water Gargle
Saltwater gargling may help provide symptomatic relief from upper respiratory tract problems. It may provide a soothing effect on a sore throat and help break up mucus congestion [2].
Salt water gargling can be done by:
- Warm a glass of water and add 1/4 to 1/2 teaspoon of salt, along with a pinch of turmeric.
- Take this warm water little by little in the mouth and gargle until it reaches or touches the throat. Repeat this until you have finished the glass of water.
- Spit it out after a minute or two.
This practice, known as gargling, can provide relief from cold and cough symptoms.
10) Elderberry
Commercially available elderberry syrups or lozenges are traditionally used during flu season. Elderberry contains an active compound called anthocyanins, which may help strengthen the immune system and is sometimes studied for its potential to minimise flu symptoms [2]. Only use products from reputable sources, as raw elderberries, leaves, and other parts of the plant can be toxic and cause nausea or vomiting. Always choose commercially prepared and standardised products.
11) Eucalyptus
Inhaling steam infused with eucalyptus oil may provide relief from congestion. The active compound, cineole, has a mucolytic effect, helping to thin mucus [3]. However, essential oils should be used carefully and not ingested. Always dilute before use and keep out of reach of children and pets.
12) Warm Baths
A lukewarm bath may help lower body temperature in case of mild fever and may offer relaxation to sore muscles. Avoid very hot water as it may cause dizziness. Warm water also helps generate steam, which can further help ease nasal congestion.
13) Essential Oils
Apart from eucalyptus oil, other essential oils which are sometimes used in aromatherapy or topical balms for reducing cold symptoms include: [3]
- Peppermint
- Thyme
- Tea tree
- Frankincense
14) Topical Balms and Ointments
Ointments and balms containing natural substances like eucalyptus oil, camphor, and other essential oils, when applied to the skin in areas of pain (e.g., chest or throat), can help alleviate cold symptoms. It can help in easing congestion, cough and aid in good sleep. Always follow the label instructions, especially when using products on children. Never apply these near the nostrils of infants or very young children, as this can pose a breathing risk.
15) Drinking Plenty of Fluids
Staying hydrated is one of the most important remedies when dealing with a cold or flu. Adequate fluid intake helps to thin mucus, making it easier to expel and relieving nasal congestion and sinus pressure. It also prevents dehydration, which is common during illness due to fever, sweating, or reduced appetite. Opt for water, warm herbal teas, broths, and electrolyte-rich drinks to keep your body hydrated and soothe a sore throat. Warm beverages, such as honey and lemon water, not only replenish fluids but also provide relief from irritation and inflammation. Avoid caffeinated and alcoholic drinks, as they can worsen dehydration. Proper hydration also strengthens the immune system, supporting your body’s natural ability to fight the infection and promoting a quicker recovery. Aim for clear or light yellow urine as a sign of adequate hydration.
Important Considerations for Home Remedies
The effectiveness of the natural remedies listed in the article can vary significantly from person to person, and most are best viewed as supportive care rather than a primary treatment. While many people find them beneficial and handy, it is advisable to consult a herbalist, pharmacist, or an alternative medicine practitioner when you plan to use remedies for extended periods or intend to use them regularly. Crucially, if symptoms worsen, last longer than 10 days, or if you experience high fever or difficulty breathing, seek immediate medical attention.
Expert Quote:
The common cold is recognised as a self-limiting viral infection. While there’s no specific cure, managing symptoms with gentle remedies like warm herbal teas with tulsi, dry ginger, and black pepper, along with steam inhalation and rest, can support the body’s natural healing process without overburdening the system
–Dr. Kavya Rejikumar
Frequently Asked Questions
How to get rid of a cold?
Natural methods, such as rest, hydration, warm fluids, and select home remedies, may help support comfort during cold and flu symptoms. A common cold typically runs its course, as there is no single cure. However, consult a doctor for persistent or severe symptoms.
How long does a cold last?
A cold usually resolves within 7 to 10 days. If symptoms persist or become severe, consult a healthcare provider.
What are the home remedies for a cold and sneezing?
Warm herbal teas, broths, lemon water with honey, and plain water are generally recommended. Use honey and ginger to soothe a sore throat, and consider steam inhalation for congestion relief. Gargling with salt water helps soothe throat irritation and may reduce viral load in the throat. Consult a doctor for medications if needed. Stay away from caffeine and alcohol, which may dehydrate you.
How can you boost the immune system to stay away from cold infections?
Follow these tips to keep your immune system fit. Getting at least 7-9 hours of sleep gives the immune system a boost. Eat energy-rich and nutritious food, but ensure it is also easy to digest. Exercise regularly to keep the body and immune system fit. Regular handwashing is one of the most effective ways to prevent the spread of cold viruses.
What Are the Stages of a Cold or the Flu?
Initially, you may feel fatigued, with a scratchy throat and mild aches. The acute stage often involves symptoms like fever, congestion, and coughing getting worse. These symptoms gradually fade as your body heals.
References
[1] Abuelgasim, H., Albury, C., & Lee, J. (2020). Effectiveness of honey for symptomatic relief in upper respiratory tract infections: A systematic review and meta-analysis. BMJ Evidence-Based Medicine, 26(2), 148–154. https://doi.org/10.1136/bmjebm-2020-111336
[2] Mammari, N., Albert, Q., Devocelle, M., Kenda, M., Kočevar Glavač, N., Sollner Dolenc, M., Mercolini, L., Tóth, J., Milan, N., Czigle, S., & Varbanov, M. (2023). Natural products for the prevention and treatment of common cold and viral respiratory infections. Pharmaceuticals, 16(5), 662. https://doi.org/10.3390/ph16050662
[3] Kang, H.-Y., Ahn, H. Y., Kang, M.-J., & Hur, M.-H. (2023). Effects of aromatherapy on sore throat, nasal symptoms and sleep quality in adults infected with COVID-19: A randomised controlled trial. Integrative Medicine Research, 12(4), 101001. https://doi.org/10.1016/j.imr.2023.101001
[4] Nault, D., Machingo, T. A., Shipper, A. G., Antiporta, D. A., Hamel, C., Nourouzpour, S., Konstantinidis, M., Phillips, E., Lipski, E. A., & Wieland, L. S. (2024). Zinc for prevention and treatment of the common cold. Cochrane Database of Systematic Reviews, 2024(5). https://doi.org/10.1002/14651858.cd014914.pub2
[5] Rondanelli, M., Miccono, A., Lamburghini, S., Avanzato, I., Riva, A., Allegrini, P., Faliva, M. A., Peroni, G., Nichetti, M., & Perna, S. (2018). Self-Care for Common Colds: The Pivotal Role of Vitamin D, Vitamin C, Zinc, and Echinacea in Three Main Immune Interactive Clusters (Physical Barriers, Innate and Adaptive Immunity) Involved during an Episode of Common Colds—Practical Advice on Dosages and on the Time to Take These Nutrients/Botanicals in order to Prevent or Treat Common Colds. Evidence-Based Complementary and Alternative Medicine, 2018, 5813095. https://doi.org/10.1155/2018/5813095
[6] Rasheed, N. (2020). Ginger and its active constituents as therapeutic agents: Recent perspectives with molecular evidences. International Journal of Health Sciences, 14(6), 1. https://pmc.ncbi.nlm.nih.gov/articles/PMC7644455/