Adults get an average of 2-3 colds per year, while children may have more than four.¹ The flu is even more severe, resulting in up to 41 million illnesses annually in the U.S. alone.² While there’s no cure for influenza, natural remedies can help ease symptoms and speed recovery.
Certain foods and nutrients may even reduce severity and duration. If you’re feeling under the weather, here are 15 natural ways to fight off the flu and feel better faster.
1. Elderberry
Elderberries pack a powerful punch against the flu virus. These dark purple berries contain compounds that can inhibit the virus from replicating in your body. A 2004 study found that elderberry extract reduced flu symptoms and shortened their duration by about four days compared to a placebo.(ref)
Elderberry has a long history of use for respiratory illnesses. You can find it in syrups, lozenges, teas and gummies. Look for products that contain a standardized elderberry extract for maximum potency.
A typical dose is one tablespoon of syrup or four lozenges per day.
2. Echinacea
Echinacea is a popular herb for fighting colds and flu. It contains several antiviral and anti-inflammatory compounds that can stimulate the immune system. Studies show that taking echinacea at the first sign of illness may help you recover faster.
Echinacea comes in many forms, including capsules, liquid extracts, and teas. A typical dose is 300 mg of extract or 1-2 grams of dried herb three times daily. For best results, look for products made from the root of Echinacea purpurea or E. angustifolia.
3. Garlic
Garlic is a potent natural antibiotic that can kill a variety of bacteria and viruses, including those that cause colds and flu. Eating raw garlic can also boost the number of virus-fighting T-cells in your bloodstream.
For maximum benefits, crush a clove of raw garlic and let it sit for 10 minutes before consuming. This allows the active compounds to form. If you can’t stomach raw garlic, try aged garlic extract supplements. Studies show they also have powerful immune-boosting and anti-inflammatory effects.
4. Ginger
Ginger root has been used for centuries in traditional medicine to treat colds, coughs, and sore throats. Modern research shows that ginger has antiviral properties and can inhibit the growth of many strains of the flu virus, including H1N1.
Ginger is most effective when consumed fresh. Steep a few slices of ginger root in hot water to make a spicy, warming tea. You can also juice fresh ginger or add it to soups and stir-fries. Ginger supplements are available but may not be as potent as the fresh root.
5. Honey
Honey has natural antibacterial and antimicrobial properties. It has been used since ancient times to soothe sore throats and calm coughs. Recent studies confirm that honey is an effective treatment for upper respiratory tract infections.
To relieve a cough or sore throat, take 1-2 tablespoons of raw honey straight off the spoon or mix into warm water or herbal tea. Never give honey to infants under 12 months old due to the risk of botulism. For children over one year, honey is a safe and gentle alternative to over-the-counter cough syrups.
6. Vitamin C
Vitamin C is a powerful antioxidant that supports immune function. While it may not prevent colds, studies suggest taking vitamin C regularly can slightly shorten the duration of cold symptoms.
Citrus fruits, berries, kiwi, papaya, and bell peppers are all excellent sources of vitamin C. Aim for at least 200 mg per day to keep your immune system strong. You can also take vitamin C supplements but don’t exceed 2000 mg per day to avoid digestive upset.
7. Vitamin D
Vitamin D plays a key role in regulating the immune system. Low levels of vitamin D have been linked to an increased risk of respiratory infections like colds and flu.
Your body produces vitamin D when exposed to sunlight. In the winter months, it can be difficult to get enough vitamin D from sun exposure alone. Foods like fatty fish, egg yolks, and fortified dairy products can help, but many people need a supplement to maintain optimal levels. Aim for 1000-2000 IU per day.
8. Zinc
Zinc is an essential mineral for immune health. It helps white blood cells fight off invading viruses and bacteria. Taking zinc lozenges within 24 hours of the onset of cold symptoms has been shown to shorten the duration of the common cold.
Oysters are the best food source of zinc. Other good sources include crab, lobster, red meat, poultry, beans, and fortified cereals. The recommended daily intake is 11 mg for men and 8 mg for women. Don’t take more than 40 mg per day, as excessive zinc can actually weaken immunity.
9. Probiotics
A healthy gut is essential for a strong immune system. The beneficial bacteria that live in your digestive tract help defend against disease-causing invaders. Taking a probiotic supplement, especially one containing Lactobacillus and Bifidobacterium strains, may reduce the risk of upper respiratory infections.
Fermented foods like yogurt, kefir, sauerkraut, and kimchi are natural sources of probiotics. When choosing a probiotic supplement, look for one that contains at least 10 billion CFUs (colony-forming units) and multiple strains of bacteria.
10. Green Tea
Green tea is rich in antioxidants called catechins, which have antiviral properties. One of these, epigallocatechin gallate (EGCG), has been shown to inhibit the replication of the influenza virus.
To get the most catechins, use loose green tea leaves rather than tea bags. Steep in hot water for 3-5 minutes. Drink several cups throughout the day at the first sign of illness. Green tea does contain caffeine, so it’s best consumed earlier in the day.
11. Oregano Oil
Oregano oil contains two potent compounds, carvacrol, and thymol, that have powerful antibacterial and antiviral properties. Oregano oil can be taken orally to help fight off infections or inhaled to relieve congestion.
Oregano oil is very concentrated, so only a few drops are needed. For oral use, dilute 1-2 drops in a carrier oil like olive oil or mix into a glass of water. You can also diffuse oregano oil or add a few drops to a steam bath to inhale the vapors.
12. Peppermint
Peppermint contains menthol, a compound that acts as a natural decongestant. Inhaling peppermint vapors can help relieve stuffy noses and soothe sore throats.
Drink peppermint tea or inhale peppermint essential oil to clear congestion. You can also rub a few drops of peppermint oil diluted in a carrier oil on your chest and neck. The cooling sensation can help you breathe easier.
13. Eucalyptus
Like peppermint, eucalyptus contains a compound called eucalyptol that acts as an expectorant to clear mucus from the lungs. Inhaling eucalyptus vapors can also help relieve coughs and congestion.
Add a few drops of eucalyptus essential oil to a diffuser or humidifier to help you breathe easier. You can also add eucalyptus oil to a warm bath or mix with a carrier oil and rub on your chest.
14. Sage
Sage has astringent, antiseptic properties that can help relieve sore throats and coughs. Gargling with a sage infusion has been used traditionally to soothe mouth and throat irritations.
To make a sage gargle, steep one tablespoon of dried sage or two tablespoons of fresh sage in a cup of boiling water for 10 minutes. Strain, let cool, then gargle a small amount for 30 seconds before spitting out. Repeat several times a day.
15. Bone Broth
Chicken soup is a time-honored remedy for colds and flu for good reason. The warm broth helps soothe sore throats and keeps you hydrated. Bone broth is particularly rich in nutrients like collagen, gelatin and amino acids that support gut health and immunity.
Simmer chicken, beef, or fish bones in water with a splash of apple cider vinegar for 8-24 hours to make a nourishing, healing broth. Drink a cup several times a day. You can also use bone broth as a base for soups and stews.
While these natural remedies can provide relief and support your body’s innate healing abilities, they are not a substitute for medical care. If your symptoms are severe or last more than a few days, be sure to see your doctor. And remember, the best defense against the flu is prevention, so wash your hands frequently, get plenty of sleep, and consider getting your annual flu shot.
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Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.