Natural Remedies for Colds & Flu (To Help Recover Faster)

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Natural remedies to help you recover from illness faster
Wellness Mama » Blog » Natural Remedies » Natural Remedies for Colds & Flu (To Help Recover Faster)

When the flu bites, when the cold stings … these are a few of my least favorite things! (And I bet I’m not alone!)

Fortunately, it is possible to protect against some cases of illness with natural remedies that boost the body’s amazing natural immune system. Even once an illness has struck, there are things a mom (or dad) can do to get the family back on track. Herbal and natural remedies may not be a cure-all, but they can help shorten the duration and get you feeling better faster.

I posted before about what I keep in my medicine cabinet (and in my purse when traveling), and 5 easiest an most commonly used natural remedies, but since we are once again in the height of flu season, I thought more information could be helpful.

Natural Ways to Protect Against Cold and Flu

An ounce of prevention is worth a pound of cure … you’ve heard it a million times, but how does it practically relate to illness prevention? In short, giving the body what it needs and keeping a constant supply of nutrients will help ensure that the body can resist any pathogen it encounters.

Changes to lifestyle will go a long way toward preventing illness, as you support the body to function optimally.

There are four areas so foundational to our immune systems that no natural remedy can replace them. They are, in no particular order:

  1. Prioritizing a nutrient-dense diet – Avoiding refined grains, sugars, and other highly starchy foods ensures that the body is functioning at peak immunity should it encounter a virus or bacteria.
  2. Optimizing vitamin D levels –  Studies show that optimizing vitamin D goes a long way to preventing and shortening the duration of illness. Since this is a fat soluble vitamin, it is important to test levels and work with a qualified practitioner to supplement if they are low.
  3. Getting enough sleep – Getting enough sleep is also crucial to preventing illness, and even a couple nights of interrupted or not enough sleep can leave the body worn down and unable to resist illness.
  4. Regular movement – Consistent exercise has also been shown to reduce the number of times a person gets ill per year and the duration. I like to do this simple kettlebell routine at home.

Granted, these are things to do consistently when you are well (no exercising when the flu comes on!). Of course, we can do these and still potentially get sick — although it certainly won’t happen as often — so don’t worry, there are natural ways to heal faster!

What to Do When Illness Strikes: Natural Remedies for Cold, Flu, & Fever

Once you or your child has contracted an illness, there are a lot of natural options that can shorten the duration of the illness and lessen the symptoms, as some of the most readily prescribed options can have serious side effects. I’ve included my whole bag of tricks below, so pick and choose what works for you.

25 Natural Remedies for Cold and Flu

MOM TIP: I recommend keeping many of these remedies in a basket or box where they are easy to find and printing out a list of how each one can be used. This way, if you happen to be the one who gets sick, someone else can help get them for you too!

Essential Home Remedies (You Already Have)

  1. Garlic – This health-boosting powerhouse is naturally antibiotic, anti-fungal, and antibacterial, garlic can tackle almost any illness. Read more about its benefits here. For the most potent effect, I finely mince 1-2 cloves of garlic and float in a small glass of water. Drink quickly — if you are sick enough, you won’t even notice the taste. NOTE: Pregnant women should not take more than 1 clove of garlic medicinally per day, and children often resist this remedy. In addition, garlic can thin the blood and slow blood clotting, so anyone on blood thinning medications (anticoagulants) should review with their physician.
  2. Hydrogen peroxide – At the first sign of sinus infection or ear infection, I put a dropper full of diluted 3% hydrogen peroxide into each ear.
  3. Hot liquids – This one is pretty instinctive, but we load up on hot herbal teas and hot lemon water at first sign of illness. The heat helps boost immune system and a variety of herbs can help with infection. Lemon is also a great natural source of vitamin C.
  4. Cinnamon – Good for more than just stabilizing blood sugar, cinnamon is an effective antiviral and antibiotic. Read about why it works and how to use it here. When sick, mix 1 tablespoon with 1 teaspoon of honey and stir to make a spicy and very effective tea that helps relieve cough and congestion and lower fever.
  5. Face steam – In a pinch, make this herbal steam treatment with kitchen herbs. Boil 1-2 cups of water in a large pot. Remove from heat, add 2 teaspoons each of thyme, some rosemary, and oregano. Cover for 5 minutes with a lid, and then remove lid and put face directly over pot with towel covering your head to hold in the heat. Breathe in the steam as long as you can (aim for 15 minutes). This will help loosen congestion and kill viruses and bacteria in the lungs, bronchials, or sinuses. Alternately, you can use 1/2 cup vinegar in the steam. It won’t smell great, but it will help fight the illness.
  6. Remove white foods – At the first sign of illness, completely remove all white foods from the diet. This includes grains, sugars, milk, cheese, dairy, sweeteners, soda, etc. These foods suppress immune function and slow the body’s healing ability. When you are ill, you don’t actually need to eat a lot of food, as the body needs to focus more on healing than digestion. Eat homemade chicken soup (or keep a quality store-bought broth on hand for a shortcut version) and drink hot liquids to keep strength up.
  7. Hydrate and rest – If the body is running a fever (which means it is fighting the illness) the best support you can give is to stay well hydrated on water and herbal teas and to rest enough. The body needs several extra hours of rest a day when ill, and often several extra glasses of water also. If you are running a fever, it is easier to get dehydrated, so drink enough water!

Homemade Herbal Remedies to Help Cold and Flu

You may not have these around the house (at least not yet!) but they are great additions to a natural “medicine” cabinet. I’ve written about how herbs support the body when healing from an illness and the ones in this list are my go-to choices. I recommend buying these from a trusted source online (I’ve suggested some I use below) or growing them yourself, though you can find some of them in supplement stores.

  1. Nettle Leaf – Some natural doctors say this is the only herb needed for illness treatment. It contains large amounts of vitamins and trace minerals and helps the body stay hydrated and remove toxins. In a tea with red raspberry leaf, alfalfa, and peppermint herbals, it makes a powerful immune supporting and illness preventing remedy. Here is how to use nettle leaf for better health.
  2. Elderberry – Elderberry is well known for supporting the body, especially during flu. You can find conventionally made elderberry syrups at many stores now, or to save money, make your own. Here is the recipe.
  3. Ginger– In capsule form, ginger can greatly help with nausea and vomiting associated with the flu. It can also help with high fever and headache. Fresh ginger root can be steeped in boiling water to make a tea that is very effective against sinus symptoms and congestion. Read more about its benefits here.
  4. Yarrow – Unsurpassed for flu and fever, and great for children. If used abundantly in tea or tincture at the beginning of an illness, it will usually shorten the illness to less than 24 hours. It is especially good for fevers as it induces perspiration and is great for all childhood type illnesses. Yarrow is naturally bitter, so it is often good to include peppermint and stevia leaf when making a tea. It is great for the liver and kidneys and supports the endocrine system.
  5. Chamomile – An absolute staple, especially for kids. Chamomile calms the nerves, helps children sleep better, and reduces inflammation or fever. Soaking a chamomile tea bag in warm water and placing over an eye for 15 minutes every 2 hours will relieve pink eye in less than 24 hours. Chamomile tastes great and is easy to get kids to take. We use it in tea and tincture formula. It is also great for regulating hormones and for the skin and can be used regularly for good sleep.
  6. Peppermint – Great for all digestive disturbances and for lowering fever. It can be used as a tea or tincture or rubbed on the skin to bring a high fever down. This herb is antimicrobial and antiviral and kids usually love the taste. It can be consumed as a hot tea or cold tea during illness in any amounts. Read more about the benefits of peppermint and how to use it here.

Supplements for Cold and Flu Treatment

  1. Genexa Remedies– I always keep Genexa Cold Crush and Flu Fix on hand. These natural and safer remedies are very much kid-approved in my house and are lifesavers for small illnesses.
  2. Probiotics–  We take Probiotics regularly, but I make sure to give these at first sign of any illness, especially any digestive illness.
  3. Activated Charcoal– Another first line of defense for digestive upset and stomach bugs. I mix a small amount of coconut activated charcoal into juice or applesauce for the kids.
  4. Propolis Spray– A miracle worker for sore throat and any kind of sinus or cold symptoms. Propolis is the substance bees use to keep the hive sanitary and healthy and it helps speed recovery from almost any illness. I always use this bee propolis spray when traveling or at the first sign of illness.
  5. Vitamin D3– A hormone precursor, this vitamin is finally getting recognition as a necessary nutrient for health. Optimizing vitamin D levels can help prevent illness in the first place, and taking several thousand IUs a day while sick can help speed recovery. Blood tests can help determine any underlying deficiency. This is what I take.
  6. Vitamin C– Perhaps the best vitamin for cold and flu, vitamin C in large amounts can greatly speed recovery. We take a real food form from camu camu and acerola cherry. Read more about the benefits of vitamin C here.
  7. Zinc– Healthy levels of zinc can reduce the severity of a cold or flu virus and can help shorten the duration of illness. Here’s why and what we do to boost immunity with zinc.
  8. Colloidal Silver- Studies have shown that silver has antibacterial properties when applied externally to wounds or used as a sinus rinse. In addition, it may be effective in treatments of acute diarrhea. Because colloidal silver does have some side effects, do your research carefully before trying this remedy, especially if on medications. This the brand I use (externally or in a sinus rinse). You can read my full post on how I use colloidal silver here (as well as what I don’t use it for).
  9. Essential Oils– I use certain Plant Therapy essential oils in a diffuser or topically to help with illness, especially from their kid-safe line. I keep Calming the Child, Germ Destroyer, Immune Boom, Nighty Night, Sweet Dreams, Sniffle Stopper and Tummy all Better on hand.

Natural Antibiotics and Antivirals for Illness

There are several potent natural antibiotics that in some cases work much better than store-bought varieties, in my opinion. The following are ones I keep around at all times:

  1. Oregano and oregano oil – Oregano oil is a potent natural antibiotic and antiviral. I diffuse this as needed during illness or use a tiny amount (diluted 1 part oregano to 4 parts carrier oil) on the feet. I like this brand.
  2. Thyme and thyme oilAn herbal tea (not nice tasting) made from thyme is very effective against cold and flu. Thyme oil rubbed on the skin will help the body fight infection. NOTE: Pregnant women and small children should not use thyme.

Other Effective Natural Remedies

  1. Coconut oil – Coconut oil is high in lauric acid and is thought to dissolve the  lipid coating around some viruses and make them more susceptible to attack by the immune system. If sick, aim for 5-6 tablespoons per day in food or melted and stirred into hot tea. Coconut oil has many other health benefits as well and is known to boost the immune system. This is my go-to brand.
  2. Onions and garlic on the feet at night – For extreme cases of illness, I slice onion and garlic and place all over  the bottom of the infected person’s foot (rub olive oil on the foot first). I then wrap the foot in saran wrap and place a sock on overnight. Onions and garlic have been shown to pull toxins and help the body heal. Some natural practitioners even claim that having cut onions around will absorb toxins and keep others in the family from getting sick, though I have not tried this.
  3. Apple cider vinegar gargle and drink – Yes, it tastes awful, but if you are sick enough, you won’t taste it anyway. Drink a tablespoon of apple cider vinegar (the raw unfiltered kind) in water (gargle first) at the first sign of illness and repeat hourly until symptoms disappear. This alkalizes the body and helps kill viruses and bacteria.

A Natural Remedy Reference

There are a lot of options in natural illness treatment, so what do you actually do when illness hits? This is my reference sheet that I keep taped to the inside of my cabinet for reference whenever anyone in the family starts to show signs of illness. (It’s very useful for when Dr. Mom is down and out for the count too!)

Make Your Own Natural Fever, Cold, and Cough Medicine (for Kids Too!)

If I only have time to do one thing, it’s give this homemade herbal tincture. Even if I get sick myself, I can crawl the cabinet and pull this out for immune support at the ready.

It is simple to make but it does need to steep for at least 2 weeks (up to 2 months), so don’t wait! I have even found it to work better than Tylenol or cough syrups. (Bonus: It is healthier too!)

NOTE: Use for everyone in the family over the age of 2.

Herbal Tincture Ingredients

Herbal Tincture Instructions

  1. Put all herbs in 1 quart mason glass jar.
  2. Pour 80-100 proof vodka over herbs, filling jar.
  3. Let steep at least two weeks, but preferably 2 months, shaking daily.
  4. Store in cool, dark place.
  5. After 2 weeks to 2 months, strain liquid through cheesecloth and store in glass dropper bottles for easy use. Store in a cool, dark place and it will last indefinitely.
  6. Use 8-10 drops for kids over age 2 whenever ill.

Disclaimer: As always, I am not a doctor, nor do I claim to be one. I cannot treat, cure, prevent, or diagnose any illness. If you have concerns about any sickness, talk to your family physician. Do your own research on natural remedies to ensure that you think they are safe. I earn a small commission through the links above that helps me keep the site going (and it does not increase the cost for you). If you do not wish to use my affiliate link, go to the site directly. If you are pregnant or nursing, consult a qualified specialist before taking any herb or supplement.

This article was medically reviewed by Dr. Michelle Sands, ND. She is double board certified in Integrative Medicine and Naturopathic Medicine and is also a Board-Certified Holistic Nutritionist, and competitive endurance athlete. As always, this is not personal medical advice and we recommend that you talk with your doctor.

What natural remedies do you use to help beat the flu or other illness? Share below!

Beat illness faster with these tips and natural remedies including herbs, supplements and nutrition for avoiding and recovering from illness.
Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

197 responses to “Natural Remedies for Colds & Flu (To Help Recover Faster)”

  1. Irwin Avatar

    The last few years I noticed that whenever I googled something for a natural remedy, it brought me to your site. I love all your info! I downloaded your app… It isthe first app I have paid for… Ever!
    I do have a question… I have a 6 month old. Hehas had a runny nose, a cough and now a mild fever. Are all the remedies above ok to use on him? I actually feel dumb asking because I always think about back in the day and other cultures that only use natural ways…. But when you have something so precious, it’s hard to just go ahead and give him these remedies.
    I am wanting to try the honey and garlic or the cinnamon…. Would these be ok?
    Thank you so much for all your amazing info. I love that you are to the point, and do this to help people. <3

  2. michele crews Avatar
    michele crews

    are these remedies safe while pregnant? I am 23 weeks pregnant and sick for the second time. Other than tylenol, there is not much I can take.

    Michele

  3. Susan Rebmann Avatar
    Susan Rebmann

    I nurse my 7 month old.who has the.flu…..he is 20 lbs., I drink apple cider.vinegar.and take garlic….is there.anything I can do for him

  4. JB Avatar

    Hey there, love all the suggestions (we have personally been doing a very similar regime with our family during colds/flu) but I wanted to share from personal experience that garlic can cause extreme chemical burns on the skin! We learned this the hard way. Even after taking precautions with oil and placing the garlic in gauze, my son still managed to wake with burns on his feet. Our only guess is that he may have stood on them in the night (possibly breaking through the gauze..). Totally a fan of the raw garlic orally, but won’t be placing on skin again. Just want to put that out there. Thanks.

  5. Rachel Avatar

    Hi Katie,

    Love all these remedies – thanks for sharing! 🙂

    I have a question about the honey/cinnamon tea. I’m all for raw honey and am wondering if when mixed in a tea (the key here being the hot water), if it looses any of its goodness in this process? I’ve heard people say that “cooked” honey – aka honey that’s been heated at all – is “poison.” I feel this is a pretty extreme view but do wonder what your thoughts are on heating honey. Would you recommend mixing it in just warm water or actually into boiling/hot water as you would with tea?

    Thank you!
    Rachel

  6. Xian Hui Avatar

    Can I have the proportions for Nettle Leaf, Red Raspberry Leaf, Alfalfa and Peppermint?

    1. Marie Avatar

      If you go to her link for her homemade pregnancy tea she has it listed as ‘parts’:
      Red raspberry leaf 4
      Alfalfa 1
      Peppermint 1 or less (optional)
      Nettle 1
      Blend dried herbs and put 3/4 cups or more in a large glass jar and fill with boiling water and let sit overnigt, then strain and keep iced in the fridge.

  7. Diana Edlin Avatar
    Diana Edlin

    Thank you for this extensive list! What precautions would you recommend while nursing? I know I need to be cautious of oregano and thyme for supply reasons, but I’ve also seen mixed suggestions on yarrow and garlic. Would you (in your non-medical, purely friendly advice opinion of course) use these while breastfeeding?

  8. Marla Gates Avatar
    Marla Gates

    Some very good suggestions and herbal remedies, like the recipe too! Thanks for sharing.

  9. James Avatar

    i have a remedy for colds and flu that i’m thinking of patenting it’s so good. in fact – a friend was bed bound with terrible flu for a week, and was back on her feet a few hours after trying this:
    Blend up several large cloves of garlic, a big chunk of raw ginger root, a few large dollops of raw honey, and the juice of a whole lemon. Whoosh it all up together and store in a jam jar until needed. when needed, take a few tablespoons of this concoction and add hot water. drink. Add more or less of one ingredient according to taste. It’s a knock-you-off-your-feet type drink that zings through your body with virus-pounding goodness. enjoy!

    James from England

  10. Henry Chinner Avatar
    Henry Chinner

    Ginger all the way for me! I make it in a tea with mint and turmeric. Works a charm. I was not down once with flu since I started using ginger 2 years ago, touch wood.

    1. Diane Avatar

      How do you make it? I would like to make some to take. Thanking you in advance for your response.

  11. Trooke Avatar

    About the Herbal tincture for kids. My Daughter really has a problem with me using 80- 100 proof alcohol to make this for my Grandaughter. So, I used purified water instead. Are the herbs going to be ok seeping in that rather than the alcohol?

    1. Carrie Avatar

      I noticed a lot of questions regarding the alcohol based tincture being given to the little ones. I am late seeing this blog. But for future reference for making a tincture, I don’t recommend using water at all. The reason being is mold can develop within the herbs. So only use water if it will be consumed within 24-48hrs like making a tea.
      As for making a tincture for the lil ones I would recommend all tinctures be administer for ages 2 and up only, in case of a allergic reaction to any specific herbs. For a kid friendly non alcoholic
      tincture it is recommended to use vegetable glycerin, or raw honey in place of the vodka or brandy which can also be used for making tinctures. Just place all dry ingredients into a small pint mason jar, fully cover all the herbs with either the honey, or the glycerin. The only downside to this method is it is impossible to remove the loose herbs. I recommend the honey, as you can do a speed method by putting everything into a pot, and letting it steep for about 4-5 hrs on a very low/simmer temp. The herbs can then be removed by hand easily. Then just jar with lid off let cool then cap and store at room temp. It will last indefinitely as honey is a natural preservative in it’s own right. Hope this helps to answer anyone’s concerns. Sorry for such a long type.

  12. Shay Avatar

    What would you recommend for a sick baby under the age of one? For runny nose, cough and/or fever?

  13. Sonja Avatar

    For sore throats and upper respiratory infections we’ve always done garlic tea: a clove of garlic, 1/4 tsp cayenne, 1 tbsp fresh lemon juice in boiling water, add up to 1 tsbsp raw local honey to taste. Sometimes I put apple cider vinegar in it too. My kids got whooping cough this summer, and we added your elderberry syrup recipe & high doses of ascorbic acid. They recovered much quicker than other kids we knew who got it. Thanks so much for your website and helpful advice!

    1. Regan Avatar

      I have a sore throat today. I am going to give your recipe for garlic tea a try! Thanks, Sonja!

  14. Allison Bredenkamp Avatar
    Allison Bredenkamp

    I bought oregano oil in capsule form, do you think that would help with a sore throat?

    1. Amy Sasser Avatar
      Amy Sasser

      If you put the oregano oil, liquid form, in about a shot glass amount of water, then hold your nose and down it, it’s not so bad. I’m able to take 10 drops of Oreganol P73 this way, and it immediately knocks out a sore throat.

  15. Katie Avatar

    Any suggestions for poison ivy? My husband keeps getting it and takes prednezone which weakens his immune system.

    1. Kelly Avatar

      No no no . . . go out and find some jewelweed. Usually grows near cattails and water. Has an orange flower. Crush up the stem and put that juice on the poison ivy . . . works like a charm! Also can use it with other skin rashes, and insect bites 🙂

    2. Catherine Avatar

      I had poison ivy all growing up. One day I discovered Rhuss Toxx. We live in the woods and poison ivy is all around. After taking it one year for 7 days out of 3 months, I was totally cured! It is a homeopathic remedy that works like a charm. I haven’t had poison ivy for years. Hope this helps.

  16. Rachel Avatar

    Why do you choose ascorbic acid? What do you think about “real” vitamin C from food, like the Healthforce Nutritionals brand?

  17. Kerbie Belknap Avatar
    Kerbie Belknap

    I have a daughter that just turned 1, and last winter she had an ear infection and a low fever and all the doctor wanted to do was give her antibiotics. This year, if she gets sick I want to use a more natural approach. What remedies are safe for her age?

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