12 Possible Natural Cold Remedies

What Natural Remedies Work and What Don't
Watch out! The cold season is coming! Time under sunshine is down and with it are Vitamin D levels. People are confined indoors. Kids are walking virus carriers. And the lovely drug stores are advertising free flu shots. Guess what? It's that time of year. A few of you are probably already sniffling or maybe trying to disregard the pain of swallowing with a sore throat.
Colds seem like an inevitability, maybe not so much since you've cleaned up your diet, but nothing is 100%. You most likely will get sick. You probably will catch a cold. Or someone close to you will. What can you do for yourself? For your sick kid or partner? Are there any natural cold remedies that actually work?

Here you go. 12 Possible Natural Remedy Suggestions That Could Help

1. High Dose Vitamin C
   Most studies find that vitamin C supplementation has little to no effect on the duration or severity of a cold. But not all. What seems to help, if anything, is a mega-dose of vitamin C.
   In one study, taking 8 grams on the first day of the cold reduced illness a bit more than taking 4 grams.
   A meta-analysis of studies concluded that taking 1 gram as a daily supplementary dose and 3-4 grams as a therapeutic dose at the onset of a cold could reduce the duration and severity.
   Verdict: Vitamin C can't hurt, so it's probably worth a shot. Try 3-8+ grams when you feel the cold coming on, and supplement 500 mg-1 g during cold season.
   
   
2. Zinc
   Having good zinc levels are a great preventive. A strong baseline intake of zinc-rich foods like shellfish and red meat is the first line of defense against upper respiratory infections.  But once you have a cold, or you feel one coming on, pounding zinc citrate lozenges or smoked oysters won't make much of a difference. What can work is taking a specific type of zinc acetate. Studies show that zinc acetate works very well at reducing the duration of colds, especially when you catch it early. Try using these lozenges every 1-2 hours when a cold first hits and letting them dissolve slowly in the mouth. It takes about 20-30 minutes for a single lozenge to dissolve, but this slow process is vital for actually getting the cold-busting effect. Don't chew.
   Verdict: Zinc acetate taken at the onset can help. Other forms of zinc are important for prevention (and general health), but probably aren't therapeutic.
   
   
3. Elderberry
   Elderberry probably has the coolest name ever, like some folk medicine out of a Tolkien story. Plus, it works.
   In intercontinental air travelers (a population at much greater risk for colds), taking elderberry syrup reduced total days with a cold (57 versus 117) and cold symptom score (247 versus 583, with higher being worse).
   In a meta-analysis of controlled trials, elderberry syrup was also shown to reduce overall cold symptoms.
   This elderberry syrup is very high quality, and even comes in a sugar-free (glycerin-based) form if you want to avoid any excess fructose.
   Verdict: Works.
   
   
4. Chicken Broth
   Does "Jewish penicillin" work? Yes, yes it does. Evidence confirms that chicken soup made from real chicken broth eases nasal congestion, improves the function of the nasal cilia protecting us from pathogen incursions, and reduces cold symptoms.
   Does it have to be chicken? As most cultures include broth-based soup in their list of effective cold remedies, it's suspected that it's the goodness of the broth that's important and any true bone broth-based soup will work.
   Verdict: Yes.
   
   
5. Garlic
   Garlic is legit. Garlic can improve immune function and reduce the occurrence of common colds. It can be one of the best anti-cold foods around.
   If I feel a cold coming on, I'll crush (let it sit for 10 min) and then dice up an entire head of garlic and lightly simmer it in a big mug of bone broth. Another way you can eat garlic is to use black garlic, garlic that's been aged for months until it turns black, soft, and sweet. Delicious and even more potent.
   Aged garlic extract can also be an effective supplement.
   Verdict: It works.
   
   
6. Acupuncture
   Acupuncture is controversial. Does it work for colds? There are some studies where it seems to help against the common cold. Like this study out of Japan or this series of case studies out of Korea. Both studies indicate the need for placebo-controlled trials to truly determine the efficacy, though. In 2018 there was a published "protocol" for just such a study, but results don't seem to be published yet.
   Even if it doesn't lessen the severity of the cold itself, I know some friends who go for acupuncture toward the end of a cold to help speed sinus drainage.
   Verdict: Unknown but perhaps.
   
   
7. Echinacea
   Echinacea is a medicinal herb native to North America, where it was traditionally used as a painkiller, laxative, and anti-microbial agent (although they didn't know what microbes were of course). Today, it's best known as an immune modulator that reduces symptoms of the common cold. Does it work?
   A Cochrane analysis of controlled trials found no benefit against colds, but it did note that "individual prophylaxis trials consistently show positive (if non-significant) trends."
   In other words, it very well might work, but we don't have gold standard evidence in either direction.
   Verdict: Might work.
   
   
8. Oregano Oil
   Oregano oil has a long history of traditional use in treating infectious diseases, and it has potent anti-bacterial effects against a broad range of microbes. It fights athlete's foot. It's broadly anti-fungal. But there simply isn't any strong evidence that it works against the common cold.
   Verdict: Not much evidence it works for colds.
   
   
9. Steam
   Get in a really hot shower, close all the windows and doors, and read a good book as the steam loosened up the nasal passages. It could work, albeit not for long. If the cold virus was still present, the nose usually clogs right back up afterwards.
   Verdict: Good for momentary relief of clogged nostrils, like right before bed.
   
   
10. Spicy Food
    Spicy food probably won't destroy a cold outright, but it can safely (and deliciously) reduce the most annoying cold symptom: stuffy noses. Capsaicin, the chili pepper component that produces a burning sensation in mammalian tissue, reduces nasal inflammation. When your nasal blood vessels are inflamed, the walls constrict; the space gets tighter and you have trouble breathing. Studies indicate that capsaicin is effective against most symptoms of nasal congestion.
    Verdict: Good for stuffy noses.
    
    
11. Nasal Irrigation
    In Sanskrit, "neti" means "nasal cleansing." The neti pot is a exactly what it sounds like. You fill a tiny plastic kettle with warm saline water, tilt your head over a sink, and pour the water into one nostril. It flows out the other one, clearing your nasal cavity and letting you breathe again. The scientific term is "nasal irrigation," and it really does work, although only against one cold symptom. But let's face it: the worst part of a bad cold is the stuffy nose that keeps you up at night, gives you dry mouth, and makes food taste bland. Neti potting can fix that right up.
    Also, it's better than antibiotics in kids with rhinosinusitis. It even improves symptoms in infants with bronchiolitis, another kind of viral infection.
    Verdict: Works.
    
    
12. Cod Liver Oil/Fish Oil
    Standard childcare practice across the world, but especially in Northern European countries, used to be a big spoonful of cod liver oil every day on your way out the door. Cod liver oil is a great source of vitamin D, vitamin A, and omega-3s—all of which figure prominently in immune function. But studies of the individual nutrients in cold prevention or treatment have had unimpressive results. What might work, though, is cod liver oil.
    One recent study found that while vitamin D levels or supplements had no effect on whether a person got a cold or not, the only thing that was associated with lower incidences of colds was taking cod liver oil (or even just regular fish oil) in the last 7 days. It's not a huge effect, and it's not necessarily causal, but it's good enough for me to recommend it.
    This is a great cod liver oil. This is a great fish oil (made by yours truly).
    Verdict: Works (and is healthy otherwise, so might as well).

So, there you go: a good list of therapies, supplements, foods, and nutrients to include (or not) in your anti-cold regimen this season. If you have any suggestions, any recommendations, or questions, contact us or add your comments below.

Source: Mark's Daily Apple - click here