No one has time for a cold. Aside from making you feel miserable, colds wreck your schedule. Work, family, errands—all have to wait while you get better. So it’s no small wonder that Americans spend billions each year on preventing and treating colds. But are you getting your money’s worth? The best way to pick a cold remedy is to examine the evidence. What can published research tell us about herbal cold remedies and over-the-counter (OTC) medications?
Vitamins: Supplements or foods?
A strong immune system is vital for preventing colds or speeding up recovery. One of the most common supplements used to boost immunity is vitamin C, yet there’s conflicting evidence on whether taking vitamin C supplements can prevent colds or not. A recent report suggests that it doesn’t prevent them, but it may reduce severity of symptoms.
However, a comprehensive review conducted by Harvard researchers found that vitamins B, C, and E, as well as antioxidant carotenoids, do contribute to enhanced immune function. Therefore, a multinutrient supplement with food-based sources of essential vitamins and minerals is highly recommended. A diet emphasizing brightly colored fruits and vegetables can also cover your nutritional bases with utensils packed with immune-boosting vitamins, minerals, enzymes, and antioxidants available in nutrient-dense natural foods.
Zinc: The essential immune mineral
Zinc is one of the most critical minerals for immune health. Two studies conducted on elderly patients demonstrate the importance of zinc for immune health. Zinc deficiency is prevalent in older adults and may impact the immune system. In both studies, zinc supplements improved collective immune responses.
Natural sources of zinc include oysters, toasted wheat germ, beef and lamb, spinach, and pumpkin seeds. 15-25 mg/day of natural zinc supplementation is also recommended and can be increased to up to 4-5 times daily during a cold.
Medicinal mushrooms: Nature’s smart drugs
Mushrooms are incredibly rich sources of therapeutic compounds such as beta-glucans, which energize immune cells when they’re underactive and control them when they become overactive (as is the case with allergies or autoimmunity). In other words, medicinal mushrooms help train the immune system to better respond to threats. Research on medicinal mushrooms is quite extensive. For example, one study found that an extract from maitake mushrooms energized macrophages, immune cells that attack viruses, cancer cells, and other dangers. Another study found that maitake enhanced immune cells called phagocytes and boosted the toxicity of natural killer cells.
Echinacea: Traditional cold treatment
The herb Echinacea has been used for centuries to treat colds and other illnesses. One common practice is to take it at the first signs of a cold to ward off the virus. There is some evidence that Echinacea may provide protection against colds. One study examined a combination of Echinacea, wild indigo, and thuja leaf herbs to determine whether they had any effect on colds. The herbal formula showed superior activity against colds compared to a placebo.
Chicken soup: Mom was right
There’s an old wives’ tale about chicken soup being a great home remedy for the common cold. Many families swear by it, and they may be on to something. At least one study has shown that chicken soup contains several substances that can provide medicinal and therapeutic benefits in treating colds, including anti-inflammatory benefits. Adding vegetables such as garlic, carrots, and kale can enhance these immune effects.
Over-the-counter medications: Are they safe?
We need more research on all remedies, particularly OTC cold remedies which are so commonly used today. One study looked at the effectiveness of oral antihistamine/decongestant/analgesic combinations for cold treatment and found that, while mildly effective for adults and older children, they did not benefit younger children at all. The authors were unsure if the benefits provided by these combinations outweighed the potential side effects in adults.
The bottom line
The best advice is to take a holistic approach to immunity. Eat whole, unprocessed foods with lots of antioxidants, drink plenty of filtered water, get regular, gentle exercise, and adequate sleep. Lastly, research shows that stress relief and a positive mental outlook are critical for strong immunity and may be your greatest allies against colds and flus. A healthy diet and lifestyle will protect you from getting sick down the road.
