When a wave of illness hits your household (whether it’s the seasonal flu, a relentless cold, COVID, or RSV) the instinct to reach for the medicine cabinet is understandable. But your kitchen and herb garden may hold powerful allies that can ease symptoms, shorten recovery time, and help your immune system do what it was designed to do.
This post is not intended to replace medical care. Please always consult your healthcare provider for serious illness, especially for young children, the elderly, or immunocompromised individuals. What I can offer is a deep dive into the evidence-informed, time-honored natural remedies that I recommend in my practice and that I use in my own home.
The Foundation: Before Any Remedy
No herb or superfood can compensate for a depleted system. The moment illness hits, the most powerful things you can do are:
- Rest. Your body heals during sleep. Prioritize it ruthlessly.
- Hydrate. Every immune process in your body depends on adequate fluid. Aim for warm liquids: they soothe inflamed mucous membranes and are absorbed more readily when you’re unwell. Think tea, broths, warm water, etc.
- Eat lightly and simply. When you’re sick, your digestive system slows. Honor that by choosing easy-to-digest, nourishing foods rather than heavy meals. Did someone say soup? Eat soup!
With that foundation in place, let’s look at what to reach for.
For Colds, Flu & RSV: Upper Respiratory Illness
These viral illnesses share a lot of common ground (congestion, fatigue, sore throat, body aches) and nature has some remarkably effective tools for each symptom.
Elderberry (Sambucus nigra)
Perhaps the most studied natural antiviral for respiratory illness, elderberry has shown in multiple clinical trials to reduce the duration and severity of both influenza and the common cold. Elderberry’s flavonoids appear to inhibit viral entry into cells and modulate the immune response.
How to use: Elderberry syrup (1 Tablespoon for adults, 1 teaspoon for children, up to 4x daily during acute illness), elderberry tea, or high-quality lozenges. Start at the first sign of symptoms.
Note: Use a commercially prepared or properly cooked product; raw elderberries can cause nausea.
Raw Honey
Raw honey is antibacterial, antiviral, and anti-inflammatory and it’s one of the only natural remedies the WHO acknowledges as effective for soothing a cough. Manuka honey, in particular, has potent antimicrobial properties.
How to use: A teaspoon straight, stirred into warm lemon water or herbal tea, or blended with ginger and lemon as an at-home “shots” remedy. Never give honey to children under 12 months.
Ginger (Zingiber officinale)
Fresh ginger is a warming, anti-inflammatory, antiviral powerhouse. It supports circulation (helping your body mount a fever response), eases nausea, soothes sore throats, and has demonstrated antiviral activity against respiratory viruses in laboratory studies.
How to use: Make fresh ginger tea: simmer 5–6 slices of fresh ginger root in 2 cups of water for 10 minutes, strain, and add raw honey and lemon. Drink 2–3 cups daily.
Echinacea
One of the most commonly used herbal remedies in the world, echinacea has immune-modulating effects that appear most beneficial when taken at the very onset of a cold or flu. It’s best used short-term (7–10 days) rather than continuously.
How to use: Tincture, capsule, or tea. Look for products specifying the species E. purpurea or E. angustifolia and follow label dosing.
Thyme
Thyme is a natural expectorant and antimicrobial herb that works particularly well for chesty coughs and bronchial irritation. It’s commonly used in European herbal medicine for respiratory infections.
How to use: Strong thyme tea (steep 2 teaspoons of dried thyme in hot water for 10 minutes), or steam inhalation by adding a handful of thyme sprigs to a bowl of boiling water and inhaling the steam with a towel over your head.
Steam or Diffuse with Eucalyptus or Peppermint Oil
For congestion relief, steam inhalation with a few drops of eucalyptus or peppermint essential oil is time-tested and effective. Both contain compounds (cineole and menthol, respectively) that open airways and ease breathing. Alternatively, add 2-3 drops of each to a diffuser and diffuse overnight. Peppermint essential oil diffused overnight is also excellent for breaking a fever and breaking up sinus congestion.
Bone Broth or High Quality Vegetable Broth
Traditional chicken soup is traditional for a reason. Bone broth provides glycine (anti-inflammatory), minerals, gelatin (gut-supportive), and a mild anti-inflammatory effect that has been scientifically validated. The steam also helps clear congestion. Vegetarians can use mushroom broths, or anti-inflammatory vegetable broths made from celery, carrots, ginger, potatoes, and kale.
How to use: Sip warm throughout the day, use as a base for simple soups.
For COVID-19
COVID-19 warrants special mention because of its potential severity and the importance of medical monitoring. Natural remedies should be considered supportive and not replacements for medical care. That said, several nutrients and herbs have meaningful evidence behind them for COVID support:
Vitamin D
Vitamin D deficiency is strongly associated with worse COVID outcomes. Supplementing during illness (and ideally maintaining adequate levels year-round) is well-supported by evidence.
Recommended: Talk to your practitioner about testing your levels. Many adults benefit from 2,000–5,000 IU daily; therapeutic short-term doses may be higher under supervision.
Zinc
Zinc inhibits viral replication and supports immune cell function. Zinc lozenges taken within 24 hours of symptom onset have shown reduction in cold and flu duration and the same mechanisms are relevant to COVID.
How to use: Zinc lozenges (acetate or gluconate form), or zinc picolinate capsules. Don’t exceed 40mg/day long-term without guidance.
Quercetin
A plant flavonoid found in apples, onions, and capers, quercetin acts as a natural zinc ionophore (helping zinc enter cells) and has demonstrated antiviral properties in research. It’s often paired with zinc for this reason.
Food sources: Red onions, capers, apples, berries, kale.
Supplements: 500mg twice daily during acute illness.
N-Acetyl Cysteine (NAC)
NAC supports glutathione production (your body’s master antioxidant) and acts as a mucolytic, thinning mucus and making it easier to clear from the lungs. This is particularly useful for the respiratory symptoms of COVID.
A Note on Dosing, Safety & Sourcing
Natural remedies are powerful and that means they deserve the same respect as conventional medicines.
- Quality matters enormously. Look for reputable brands with third-party testing. For herbs, look for organic, standardized extracts where possible.
- Some herbs interact with medications. Echinacea, elderberry, and others can interact with immunosuppressants, blood thinners, and other drugs. Always check with your doctor or pharmacist about medication/supplement interactions before adding a supplement.
- Children need adjusted doses. Most adult doses are inappropriate for children. Consult a practitioner.
- When to seek medical care: High, sustained fever (over 103°F/39.5°C); difficulty breathing; signs of dehydration (no urination for 8+ hours, extreme dizziness); symptoms that worsen rapidly or don’t improve after 7-10 days; any concerning symptoms in infants, the elderly, or those with underlying conditions.
Final Thoughts
We all get sick from time to time, but if we are prepared sickness doesn’t have to be miserable or prolonged. Nature has given us a remarkable pharmacy, one that has supported human health for thousands of years before the advent of modern medicine. The goal isn’t to reject conventional care but to build a robust toolkit that supports your body’s innate healing capacity, eases discomfort, and helps you recover more fully. And as any good practitioner will tell you, the best medicine is always prevention.
What and how we eat has a profound impact on our overall health including our body’s ability to fight acute illness. If you’re looking for personalized support, I offer two ways to work together on your immune health:
Acute Illness Recovery Session (30 minutes | telehealth or phone)
Already under the weather? This focused session is designed to meet you where you are. We’ll create a tailored nutrition and herbal support plan to help you move through the acute phase of illness and into a full, strong recovery as quickly as possible.
Immune Foundations Session (50 minutes | telehealth or in-person)
This in-depth preventative session is for those who want to get ahead of illness before it strikes. We’ll take a comprehensive look at your diet, lifestyle, and health history to identify gaps and build a personalized immunity-first nutrition plan so your body is fortified and ready when cold and flu season hits.
Wishing you good health,
Christine
Disclaimer: This blog post is for educational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider for diagnosis and treatment of illness.