Cold season is upon us. Vitamin D levels are down. People are cloistered indoors. Kids are walking petri dishes. Drug stores are advertising free flu shots. It’s that time of year. I’m sure a few of you are even sniffling as you read this, or maybe trying to ignore 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% fool-proof. You will get sick. You 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?
Let’s look at them.
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.
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 worth a shot. Try 3-8+ grams when you feel the cold coming on, and supplement 500 mg-1 g during cold season.
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, highlighted here by Chris Masterjohn.
Studies show that zinc acetate works very well at reducing the duration of colds, especially when you catch it early. Chris recommends 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.
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).
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.
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, I suspect it’s the goodness of the broth that’s important and any true bone broth-based soup will work.
If I feel a cold coming on, I’ll crush and dice up an entire head of garlic and lightly simmer it in a big mug of bone broth. I find I am usually able to ward off whatever’s headed my way. Of course, that’s just an anecdote and the available evidence is more equivocal.
Another way I’ll 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.
Acupuncture is controversial. I’m no expert myself—I’ve gotten it a a few times at urging from friends who swear by it—and while I found it relaxing and enjoyable, I didn’t get any amazing results. Then again, I wasn’t going in for anything in particular, nor did I stick with it for very long (apparently you need ongoing therapy). This article by Chris Kresser (who in addition to being a nutrition expert is a licensed acupuncturist) explains the effects and benefits of acupuncture from a Western perspective; it’s worth reading if you’ve been wondering about the therapy.
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 as far as I can tell the results haven’t been published.
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.
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.
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.
Back when I was a boy, my favorite thing to do when I had clogged up nostrils was to 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 really did work, albeit not for long. If the cold virus was still present, my nose would usually clog right back up afterwards.
Verdict: Good for momentary relief of clogged nostrils, like right before bed.
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.
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, albeit 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 pottin’ can fix that right up.
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.
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, throw them in down below.
Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.