With the winter months comes cold and flu season, which usually also means tissues in every room, someone coughing in the grocery store and at least one person telling you their “immune-boosting” secret.
For all those herbal remedy fans, I have some useful news to share. Some herbs may help support symptoms or possibly shorten how long you feel miserable, but they are not magic, and they should not replace medical care when you really need it.
Read on to learn about five herbs worth considering for your winter medicine cabinet, plus a few important safety notes before you start brewing, swallowing or gargling anything.
Ginseng
Ginseng is one of those herbs that has been talked about for immune health for years, especially during cold and flu season.
A review published in Evidence-Based Complementary and Alternative Medicine looked at several studies on ginseng and respiratory infections and found that ginseng appeared to reduce the number of colds people experienced. The review also suggested that ginseng could shorten cold duration, though the studies varied in quality, product type and dose.
In other words, ginseng may be helpful, but this is not the same as saying it guarantees a cold-free winter. Wouldn’t that be nice?
Most of the studies involved taking ginseng consistently for several weeks, not just starting it after you already feel that first scratchy throat. This is one of those details that matters because popping one capsule after sneezing twice probably is not the research-backed plan.
Important to note, ginseng may interact with blood thinners, diabetes medications and some antidepressants. Anyone pregnant, breastfeeding or managing a chronic condition should check with a health care provider before using it regularly.
Elderberry
Elderberry is probably one of the most popular winter herbs, and yes, it has some research behind it. It also has a few myths floating around, because apparently no supplement can become popular without also becoming slightly dramatic.
In one small study, researchers tested an elderberry lozenge in people with flu-like symptoms and found that some participants had symptom improvement within a couple of days compared with placebo. The findings were promising, but small studies like this should be viewed as interesting, not final.
A more cautious summary from the National Center for Complementary and Integrative Health notes that elderberry may help with symptoms of colds or flu, but the evidence is still limited. That means elderberry syrup or lozenges may have a place in your winter routine, but they are not a substitute for flu vaccination, antiviral medication when prescribed or medical care if symptoms are severe.
Also, raw or unripe elderberries, leaves and stems can cause nausea, vomiting and diarrhea. Stick with properly prepared commercial elderberry products unless you really know what you are doing.
Elderberry can therefore be a useful option for symptom support, without leaning too heavily on the idea that “natural” automatically means safer than pharmaceuticals. Natural can be helpful, but it can also be overhyped.
Marshmallow Root
If you are dealing with a dry, irritated cough, marshmallow root may be worth knowing about. And no, sadly, this does not mean eating a bag of marshmallows counts as herbal medicine.
Marshmallow root contains mucilage, a gel-like substance that can coat and soothe irritated tissues in the throat. That is why it is often used in teas, syrups and lozenges for cough and throat irritation.
A study published in the International Journal of Biological Macromolecules found that compounds from marshmallow root showed cough-suppressing effects in an experimental model. That does not mean it works exactly like a prescription cough medicine in every person, but it does help explain why this herb has such a long history of use for irritated throats.
Since cough is a common symptom with colds, flu and other winter viruses, keeping marshmallow root tea or lozenges on hand can be a reasonable comfort measure.
One thing to keep in mind: because marshmallow root may coat the digestive tract, it could affect how some medications are absorbed. To be safe, take it at least a couple of hours away from medications unless your clinician tells you otherwise.
Echinacea
If you have ever wandered through the cold and flu aisle, you have probably seen echinacea staring back at you from about 42 different products. It is one of the better-known herbs for immune support, but the evidence is not as clean and simple as the marketing sometimes makes it seem.
A review in The Lancet Infectious Diseases found that echinacea supplementation was associated with a lower risk of catching a cold and a shorter cold duration. Other reviews have been more mixed, likely because studies use different echinacea species, extracts, doses and timing.
As noted by the National Center for Complementary and Integrative Health, echinacea may slightly reduce the chance of catching a cold, but the evidence is not strong enough to call it a sure thing. To be clear, this is not a reason to dismiss it completely, but it is a reason to keep expectations realistic.
Echinacea may also trigger allergic reactions, especially in people allergic to ragweed, daisies, marigolds or related plants. Anyone with an autoimmune condition or taking immune-suppressing medication should talk with a health care provider before using it.
Ginger
Ginger is one of my favorite “medicine cabinet meets kitchen cabinet” herbs because it is easy to use, flavorful and not trying too hard. Fresh ginger tea with lemon and honey when you feel lousy? Yes, please.
Ginger has been studied for several potential benefits, including nausea relief and anti-inflammatory effects. As noted in a scientific review published in International Journal of Preventive Medicine, ginger contains bioactive compounds such as gingerols and shogaols that may contribute to its medicinal properties.
Older research from the Global Journal of Pure and Applied Sciences also found that ginger had antibacterial effects, suggesting potential activity against certain bacteria. That said, most winter colds and many cases of flu-like illness are caused by viruses, so antibacterial effects do not mean ginger will “kill” a cold.
Keeping ginger on hand can still be useful, especially for soothing nausea, adding warmth to tea and helping you get fluids in when you do not feel like eating much.
Ginger is generally safe in food amounts, but concentrated supplements may not be appropriate for everyone. People taking blood thinners, preparing for surgery or dealing with gallbladder issues should ask a clinician before taking high-dose ginger products.
In Conclusion
Ginseng, elderberry, marshmallow root, echinacea and ginger may all have a place in a winter wellness routine. They can offer symptom support, and in some cases they may modestly reduce the duration or frequency of colds, but they are not a replacement for sleep, hydration, handwashing, vaccination or medical care.
More importantly, pay attention to your body. A mild cough and runny nose are one thing; trouble breathing, chest pain, dehydration, a high fever that will not come down or symptoms that worsen after improving are all reasons to call a health professional.
I like herbs, but I like common sense even more. Use them thoughtfully, choose reputable products and check with your doctor or pharmacist if you take medications, are pregnant or breastfeeding, or have an ongoing medical condition.
And while we are talking about plants and safety, please also check are daffodils edible. Spoiler: not every pretty plant belongs in your tea cup.
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