Every year, Americans suffer 1 billion colds, and as many as one in five people catches the seasonal flu, usually in late fall and winter, according to the National Institutes of Health. It’s a germophobe’s worst nightmare and Purell’s wet dream. And yet brand-new research shows there’s A New Hope: certain natural remedies may be the best way to beat the buggers, or at least offer temporary relief. And chances are, you haven’t tried them before. Here are the New Remedies for Cold + Flu.
The leaf and underground stem of this South Asian plant is frequently used for preventing and treating the common cold and flu—and a review of seven studies found the herb to be effective for colds in particular. In one trial, cold sufferers who took andrographis reported significant relief from runny nose, sore throat and sleeplessness compared with their placebo-popping peers. “Andrographis appears to be effective in reducing the severity and duration of symptoms if started within the first 26 to 48 hours of the onset of symptoms,” says Cathy Wong, N.D., C.N.S., a Boston-based naturopath and author of The Inside-Out Diet.
TRY: Nature’s Way Andrographis Standardized ($7 for 60 capsules; vitacost.com); New Chapter Organics Perfect Immune ($21 for 36 tablets; vitacost.com)
Preclinical trials suggest that elderberry extract may reduce mucus production and have anti-inflammatory and antiviral effects, says Wong. One study found that elderberry reduced the duration of flu-like symptoms, including fever, by more than 50%. “Elderberry may fight flu-like symptoms, and it’s easy for the whole family to take,” says Wong, who keeps the syrup stocked in her fridge all year long.
TRY: Gaia Herbs Black Elderberry Syrup ($20 for 3 ounces; gaiaherbs.com); New Chapter Organics Perfect Immune ($21 for 36 tablets; vitacost.com)
Research suggests that ginseng revs up the immune system—and a University of Alberta study found that subjects taking daily doses of North American ginseng (Panax quinquefolium) got fewer colds, as well as colds of a shorter duration and with less severe symptoms, than a placebo group. “North American ginseng may help to fight acute respiratory illness, including colds and flu,” says Wong, who does also note that ginseng extracts may have adverse effects such as altering blood pressure, causing insomnia, reducing blood sugar and interacting with anticoagulant or antiplatelet medication. “Make sure to consult your physician before taking this supplement,” Wong warns.
TRY: Cold-FX 200 milligrams ($60 for 150 capsules; feelbest.com)
In Traditional Chinese Medicine, mushrooms such as shiitake, maitake, reishi, cordyceps and coriolus are used to boost immunity and fend off colds and flu. “Mushrooms have been found to have antiviral, anti-inflammatory and immune-stimulating properties due to compounds called polysaccharides,” says Wong. Indeed, one study found that treating cells with maitake mushroom extract (Grifola frondosa) helped to promote the production of proteins that activate the body’s immune system in response to infection, potentially helping to slow the growth of the flu virus. “An animal study found that cordyceps polysaccharides may help to fight against flu by moderating the function of macrophages—white blood cells that are key players in the body’s immune response to infectious microorganisms,” Wong adds.
TRY: Onnit Labs Shroom Tech Immune ($20 for 30 capsules; onnit.com); Gaia Herbs Maitake Defense ($30 for 60 capsules; gaiaherbs.com); Rainbow Light Certified Organics Mushroom Therapy ($30 for 60 Vcaps; rainbowlight.com)
Typically associated with digestive health, probiotics have been proven to boost immunity and may help with cold and flu prevention. “In my opinion, this is the most important supplement of all, as the gut plays such a critical role in our immunity,” says Glenn Finley, N.D., a naturopathic family physician and cofounder of New Leaf Holistic Health in Kingston, N.Y., who suggests taking at least 10 billion colony-forming units (CFU) daily for prevention and 10 billion to 20 billion (or more) for treatment of acute flu symptoms, including stomach upset. “We literally have trillions of beneficial bacteria in our bodies, and I recommend rotating through different formulas once a good foundation is established.”
TRY: Genestra Brands HMF Intensive ($34 for 30 Vcaps; pureformulas.com); Innate Response Formulas Flora 50-14 Clinical Strength ($36 for 30 caps; amazon.com); MegaFood MegaFlora Plus ($32 for 30 caps; drugstore.com); Klaire Labs Pro-5 ($29 for 60 Vcaps; pureformulas.com). Wong also recommends probiotic-rich foods such as kefir, yogurt and fermented vegetables like sauerkraut and kimchi.
To ward off bugs and keep your immune system strong, it’s important to get enough sleep and exercise; wash your hands regularly; manage stress; and eat the right foods. Here are the top cold and flu-fighting nutrients recommended by Boston-based naturopath and nutritionist Cathy Wong, N.D., C.N.S.
CAROTENOIDS: These pigments found naturally in foods such as carrots, kale, apricots, mango and papaya are converted in the body to vitamin A, which helps to regulate the immune system, says Wong.
OMEGA-3 FATTY ACIDS: Found in salmon, sardines and other oily fish, as well as flaxseed, hemp seeds and walnuts, these fats can help to decrease inflammation and are important for proper immune function.
VITAMIN C: Get your fill of this antioxidant by eating plenty of citrus, strawberries, kiwi, tomatoes, peppers and broccoli.
VITAMIN E: Another antioxidant that plays an important role in maintaining a healthy immune system, especially among older people, vitamin E can be found in wheat germ oil, almonds, sunflower seeds and hazelnuts.
ZINC: This essential mineral is involved in the production of immune cells, Wong notes. Find it in oysters, baked beans, cashews and chickpeas.
Just how good are those “go-to” remedies vitamin C, zinc, oscillococcinum and echinacea? Here’s the latest research:
VITAMIN C: A meta-analysis of vitamin C’s effect on colds reported in 2008 by the American Botanical Council shows that vitamin C prophylaxis (meaning taken to prevent symptoms) can reduce duration and severity of colds, but high doses do not have a significant effect if taken during a cold, and could have adverse effects on one’s stomach. One study showed 300 milligrams a day may reduce hospital stays and prevent a cold from becoming pneumonia.
ZINC: A 2011 systematic review by the NIH’s National Center for Complementary and Alternative Medicine (NCCAM) found that zinc does help reduce the length and severity of the common cold in healthy people when taken within 24 hours after symptoms start, and has been shown to reduce the number of colds in children when taken for at least five months. But some forms of zinc have side effects: Oral zinc may cause nausea and other gastrointestinal issues, may increase the risk of urinary tract problems and can interact with drugs including antibiotics. The nasal form of zinc may cause anosmia, the loss of a sense of smell.
OSCILLOCOCCINUM: The benefits of homeopathy—based on the theory that “like cures like”—cannot be explained by current scientific methods; so while many thousands around the world swear that oscillo prevents and relieves the flu, this has not been scientifically proven. And beware if you’re vegan or vegetarian: It’s made from tiny bits of duck liver and heart. Yum?
ECHINACEA: A 2012 randomized controlled study by British researchers found that a special Swiss echinacea formula (Echinaforce) was both safe and effective in helping prevent cold symptoms, findings that are consistent with other clinical trials. NIH reviews have been inconclusive, in part because echinacea products vary widely in terms of plant and species studied and study methods. There has been some evidence that it may cause an allergic rash.