The common cold, a self-limiting viral infection of the upper respiratory tract, remains one of the most frequent acute illnesses worldwide 1 Primarily caused by rhinoviruses, its familiar symptoms—nasal congestion, runny nose, sore throat, and cough—are not a direct result of viral damage but rather the manifestation of the body’s innate immune response. As the body releases inflammatory mediators to fight the infection, these chemicals trigger the discomfort we associate with being sick . While there is no cure for the common cold, many individuals turn to herbal remedies for symptomatic relief. In recent years, scientific investigation has begun to validate the traditional use of certain herbs, demonstrating their potential antiviral, anti-inflammatory, and immunomodulatory properties 2 This article explores six herbs that have scientific evidence supporting their use in managing the symptoms of the common cold.
Science-Backed 6 Herbs for Cold Relief are as follows:
1. Echinacea (Echinacea purpurea)
Echinacea is one of the most widely studied herbs for the common cold, though the clinical evidence is notably inconsistent. Its therapeutic effects are attributed to bioactive compounds like alkamides and caffeic acid derivatives, which are believed to possess immunomodulatory and antiviral properties 3 Some studies suggest that specific preparations of Echinacea purpurea can reduce the duration of a cold. For instance, one randomized, double-blind, placebo-controlled trial found that patients taking an Echinacea purpurea preparation recovered from their cold symptoms in a median of 6 days, compared to 9 days for the placebo group. However, other rigorous trials have failed to replicate these findings, showing no significant difference between echinacea and placebo in reducing symptom severity or duration. This variability is largely due to the wide range of products available, which differ in plant species, parts used, and extraction methods 4
2. Ginger (Zingiber officinale)
Ginger root has been a cornerstone of traditional medicine for centuries, used to treat ailments ranging from nausea to the common cold. Its medicinal properties are largely due to its phenolic compounds, primarily gingerols and shogaols, which exhibit potent anti-inflammatory and antioxidant activities 5 These anti-inflammatory effects are relevant for soothing a sore throat and reducing the systemic aches associated with a cold. While large-scale clinical trials on ginger for the common cold are limited, preclinical evidence provides a strong rationale for its use. A key laboratory study demonstrated that fresh ginger extract has direct antiviral activity against human respiratory syncytial virus (HRSV), a common cause of respiratory infections, by preventing the virus from attaching to and entering host cells 6 This suggests that ginger may help the body fight the underlying infection while its anti-inflammatory properties ease symptoms.
3. Pelargonium Sidoides (Umckaloabo)
Native to South Africa, Pelargonium sidoides has some of the most robust and consistent scientific evidence for treating acute respiratory infections, including the common cold 7 Research has overwhelmingly focused on a specific alcoholic root extract known as EPs 7630. Multiple randomized, double-blind, placebo-controlled clinical trials have shown that this extract is superior to placebo in reducing both the severity and duration of cold symptoms 8 One such study found that patients taking EPs 7630 experienced a significantly greater reduction in their total Cold Intensity Score by day 5 compared to the placebo group 9 The herb appears to work through a combination of antiviral, antibacterial, and immunomodulatory mechanisms, helping to fight the infection while regulating the immune response to ease symptoms 10
4. Garlic (Allium sativum)
Garlic is renowned for its immune-boosting properties, which are primarily attributed to the sulfur-containing compound allicin, formed when a fresh clove is crushed or chopped 11. While widely used in folk medicine to ward off infections, the clinical evidence for garlic in managing the common cold is very limited and points toward prevention rather than treatment. The main support comes from a single randomized controlled trial involving 146 participants. Over a 12-week period, the group taking a daily garlic supplement (containing 180 mg of allicin) experienced significantly fewer colds than the placebo group (24 occurrences vs. 65) 12 However, for participants who did get sick, the duration of their illness was similar in both groups 13 Therefore, while daily garlic supplementation may help prevent the onset of a cold, there is currently insufficient evidence to suggest it can treat an active infection 12
5. Peppermint (Mentha piperita)
Peppermint is a popular ingredient in many over-the-counter cold remedies, such as lozenges, teas, and topical rubs. Its primary active component, menthol, is responsible for its characteristic cooling sensation and aroma 14 The therapeutic benefit of peppermint for nasal congestion stems from its interaction with cold-sensitive receptors (specifically TRPM8) in the nasal passages. Inhaling menthol vapor activates these receptors, creating a powerful subjective sensation of improved airflow and decongestion. It is important to note that studies show menthol does not objectively reduce nasal airway resistance; that is, it doesn’t physically open the airways 15 However, this perceived relief can provide significant comfort when dealing with a stuffy nose. Additionally, the cooling effect of menthol in peppermint tea can help soothe the irritation of a sore throat.
6. Thyme (Thymus vulgaris)
Thyme has a long history of use in traditional European medicine, particularly for treating coughs and bronchitis 16 Its therapeutic effects are largely credited to its essential oils, especially the phenols thymol and carvacrol, which possess potent antimicrobial, antispasmodic, and expectorant properties 17 As an expectorant, thyme helps to thin and loosen mucus in the airways, making coughs more productive and easier to clear. Its antispasmodic action helps to calm the smooth muscles of the trachea, which can relieve the severity of coughing fits 18 While many clinical studies use thyme in combination with other herbs like ivy, a randomized trial in children with asthma exacerbation found that Thymus vulgaris syrup significantly ameliorated cough compared to placebo, supporting its use as an effective cough remedy 19
Precautions while using Herbs
While herbal remedies are often perceived as safe because they are “natural,” they are pharmacologically active substances that carry potential risks and can interact with other medications 20 In the United States, herbal supplements are not regulated with the same rigor as prescription drugs by the Food and Drug Administration (FDA), meaning there is no premarket approval for safety or efficacy 21. It is crucial to consult with a healthcare provider before starting any herbal supplement, especially if you are pregnant, breastfeeding, have a pre-existing medical condition (such as an autoimmune disorder), or are taking other medications. For example, herbs like ginger and garlic may increase the risk of bleeding and should be used with caution by individuals on anticoagulant drugs like warfarin 22 Always inform your healthcare team about all supplements you are taking to avoid potentially harmful interactions