EVERYONE YOU KNOW seems to be sniffling, coughing, and constantly blowing their noses. So, it’s probably just a matter of time before you come down with a cold, too.
When you get sick, there are plenty of over-the-counter cold medicines to try, like fever-reducers, cough syrup, and decongestants. But many people don’t like taking these medications, or they don’t work for them.
So, when you want to take something else instead or layer on an extra treatment, there are some natural remedies to try. Not all of them are backed up by extensive scientific evidence, but doctors say there’s usually no harm in trying them—and, they might make you feel better.
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“There are a few home remedies that decrease the duration of cold and flu symptoms,” says Keith Hopkins, M.D., a physician at Strive Health.
If you decide to try a vitamin or herbal supplement to relieve cold symptoms, he says it’s crucial to note that they’re not regulated by the Food and Drug Administration and may not always list their full ingredients. People taking other medications or who have existing health conditions should talk to their doctor first.
Keep in mind, as well, that while these remedies may lessen the severity of your cold symptoms, they won’t actually kill the virus that’s attacking your immune system and making you sick, says Stacia Woodcock, PharmD, pharmacy editor at GoodRx.
Any time you’re taking cold medicine or embracing natural remedies and aren’t seeing relief after 10 days, Dr. Hopkins says it’s time to call your doctor. Something besides a cold may be making you sick.
Here are several natural remedies that could relieve your cold symptoms:
Get Lots of Rest
When you’re sick, Dr. Hopkins says rest is crucial. Your immune system has to work overtime when you have a cold or another illness. Sleeping or lounging on the sofa will help your immune system recharge so you can get well.
Stay Hydrated
Drinking plenty of water prevents dehydration and loosens mucus that’s clogging your nose, according to the Mayo Clinic. Having a fever can also cause dryness. Stick to sipping on water, clear broths, or herbal tea. Avoid alcohol and sugary beverages that might increase dehydration.
Try a Neti Pot
Neti pots or other nasal irrigation devices help flush excess mucus out of your nasal passages, says Jennifer Bourgeois, PharmD, a pharmacy and health expert at SingleCare. “Excessive mucus production from the cold virus can accumulate in the sinus cavities, causing congestion and creating an ideal environment for bacterial infections,” she adds.
The Centers for Disease Control and Prevention has a how-to guide for rinsing your sinuses.
Use a Humidifier
Colds are more common during the winter, when the air is drier. You’re also probably running your heater, which can dry out the air. All that dryness isn’t good for nasal congestion. Using a humidifier can add moisture to the air, and that can relieve sinus ailments. Just make sure you keep it clean, as humidifiers can be a breeding ground for fungus.
Take Vitamin C
Vitamin C is often touted as an immune-system booster and cold remedy. Research suggests that taking 200 mg of vitamin C regularly—not just when you’re sick—can reduce the longevity and severity of cold symptoms, Woodcock says. “But, the impact is probably not significant enough to be noticeable.”
Still, vitamin C is part of a healthy diet, so eating oranges, broccoli, and other fruits is good for you. Taking in more than 2,000 mg of the vitamin a day isn’t recommended.
Add Zinc
The mineral zinc may also help you feel better faster when you have a cold, Woodcock says. Research suggests that zinc supplements may reduce cold symptoms if you start taking them as soon as your symptoms start. You can take zinc lozenges or syrup, or eat zinc-rich foods, like meat, fish, seafood, and eggs. Keep your zinc intake to under 40 mg a day.
Try Elderberry
Elderberry may help you fight off a cold, Woodcock says, but the evidence isn’t conclusive. Studies show that taking elderberry supplements can relieve cold symptoms so you feel better quickly. Elderberry is available as a syrup, lozenge, or extract.
Try Echinacea
Another natural remedy for colds is echinacea. Bourgeois says it can boost your immune system and reduce symptoms. The herbal supplement may also keep you from catching a cold if you take it regularly.
Gargle with Salt Water
Gargling with warm salt water is an age-old remedy for soothing a sore throat. It helps by reducing inflammation, but the relief will likely just be temporary, according to the Cleveland Clinic. This technique may also loosen mucus and decongest your sinuses. (Just don’t swallow the saltwater).
Try Ginger and Turmeric
With antioxidant, antimicrobial, and anti-inflammatory elements, ginger may help reduce cold symptoms. It may also soothe pain, like a sore throat, and relieve nausea. Turmeric has been a staple in Ayurvedic medicine for generations. It’s been shown to reduce inflammation and boost the immune system. Adding ginger, turmeric, or both to a hot cup of tea will help you incorporate these herbals into your cold-fighting protocol. Ginger and turmeric supplements are also available.
Use Honey
Honey is known to have antibacterial and antimicrobial properties and may help soothe a sore throat. Research also suggests that taking two teaspoons of honey at bedtime was about as effective at reducing a cough as OTC cough syrups.
Take Probiotics
Probiotics are the healthy bacteria found in your gut that keep your digestive tract in good shape and working properly. There’s growing evidence showing that probiotics can boost your immune system, too, and this might keep you from getting sick altogether. Adding probiotics to your diet, in supplement form or from eating yogurt, kimchi, or kombucha, can benefit your health overall.
Erica Sweeney is a writer who mostly covers health, wellness and careers. She has written for The New York Times, HuffPost, Teen Vogue, Parade, Money, Business Insider and many more.
