My Favorite Cold/Flu Remedies

Herbal Tinctures and Nutritional Supplements

Lately it feels like everyone is getting sick! So I felt inspired to write an email about some of my favorite natural remedies for cold/flu season. These help me so much and I am so grateful for them, so I hope they help you too! And of course, as with all herbs, please make sure to check for contraindications if you are taking any medicine currently, and also be aware of how to use them properly. But otherwise here are some of my wonderful favorites!

1. Elderberry Syrup- a popular natural remedy known for its antioxidant properties and immune support. Primarily used during cold and flu season, it helps shorten the duration and reduce the severity of respiratory symptoms when taken at the first sign of illness. Packed with vitamin C and antioxidants called anthocyanins, it helps the body combat oxidative stress and naturally stimulate immune responses. High in flavonoids, these antioxidant-rich berries may help reduce systemic inflammation, and also lower cholesterol and blood pressure, contributing to overall cardiovascular health.

   Brand I like: https://www.amazon.com/Gaia-Herbs-Elderberry-Powder-Capsules/dp/B07L54SCPS?th=1

2. Oregano Oil- a popular natural remedy for colds due to its active compounds, carvacrol and thymol, which exhibit antiviral, antibacterial, and anti-inflammatory properties. It is often used to soothe sore throats, ease nasal congestion, and support the immune system. Carvacrol helps inhibit the activity of respiratory viruses—such as those that cause the common cold.

   Oregano also provides congestion relief because its anti-inflammatory properties help reduce swelling in the respiratory tract. Oregano oil is also rich in antioxidants that help protect cells from damage while fighting illness.

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3. Vitamin C- Vitamin C (ascorbic acid) is an essential nutrient that your body cannot produce itself. It is vital for tissue repair, immune function, and acting as a powerful antioxidant to protect your cells from damage. The primary health benefits of getting enough vitamin C include:

• Immune System Support: While it doesn't cure the common cold, regular intake can reduce the duration and severity of cold symptoms. It supports various cellular functions of your immune system.

• Collagen Production & Wound Healing: Vitamin C is necessary for the body to make collagen, a protein essential for maintaining healthy skin, blood vessels, ligaments, and repairing wounds.

• Powerful Antioxidant: It neutralizes free radicals in the body, helping to protect cells from oxidative stress caused by pollution, radiation, and UV light.

• Enhanced Iron Absorption: It significantly improves the absorption of nonheme iron (the type of iron found in plant-based foods), helping to prevent iron deficiency.

  
  

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4. L-Lysine- an essential amino acid your body cannot produce on its own. It acts as a foundational building block for protein and collagen, and is best known for helping to prevent cold sores, support calcium absorption, and manage anxiety. Lysine may help prevent and reduce the recurrence of various virus flares by blocking arginine, an amino acid the virus needs to multiply. Studies suggest that lysine may help reduce stress-induced anxiety. In some research, it has been shown to normalize stress hormone (cortisol) levels in individuals with high anxiety. Lysine helps your body absorb calcium better and retain it in the bones. This makes it a potential supporting nutrient for preventing bone loss or osteoporosis. As a building block for protein, it aids in muscle repair and recovery. Furthermore, your body uses lysine to manufacture carnitine, which transports fats across cells to be burned for energy.

   
   

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5. Garlic Cloves- Garlic is a potent, nutrient-dense root vegetable that offers profound health benefits, primarily driven by allicin—a sulfur compound released when garlic is crushed or chopped. It is highly effective at boosting immune function, reducing inflammation, and lowering blood pressure and cholesterol for improved heart health. Research indicates regular consumption can reduce the frequency and severity of the common cold. Garlic supports healthy blood circulation by lowering systolic and diastolic blood pressure and decreasing "bad" (LDL) cholesterol. It is also anti-inflammatory and contains compounds like diallyl disulfide that limit pro-inflammatory cytokines, which may help ease joint soreness. Garlic is antimicrobial. Its active components have natural antibacterial, antifungal, and antiviral properties that aid the body in fighting off infections. It also provides high levels of antioxidants that protect cells against oxidative stress and may help support foreign compound detoxification.

6. Ginger Root- Ginger is a powerful, nutrient-dense root widely used for its bioactive compound, gingerol. It primarily promotes digestive health, provides potent anti-inflammatory and antioxidant effects, and is highly effective at relieving various forms of nausea and pain. In terms of nausea relief, gingeris highly effective at soothing queasiness, including morning sickness, motion sickness, and chemotherapy-induced nausea. It is a wonderful digestive aid: accelerates the emptying of the stomach, helps reduce bloating, and alleviates gastrointestinal distress. It also contains compounds that may ease joint stiffness, muscle soreness after exercise, and significantly relieve menstrual cramps. Ginger helps the immune system by exhibiting antimicrobial and antioxidant properties that help fight infections and manage oxidative stress. Ginger also helps heart health: some studies have found that daily consumption may help lower blood pressure, reduce LDL (bad) cholesterol, and improve overall blood circulation.

   
   

7. Goldenseal tincture- a popular herbal remedy best known for its active alkaloids, primarily berberine and hydrastine. It is most commonly used to support digestive health, soothe mucous membranes, and provide topical antimicrobial effects. Goldenseal is widely used to soothe upset stomachs, reduce inflammation, and help manage occasional diarrhea. For immune and respiratory support, it is often paired with echinacea, it is a traditional remedy for addressing symptoms of the common cold, such as sore throats and sinus inflammation. When applied topically, it is used for superficial fungal infections, mouth sores, minor cuts, and skin irritations. Its main compound, berberine, has been studied for its potential to lower blood sugar and improve insulin sensitivity.

   
   

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   8. Cat's Claw tincture- Cat's claw (Uncaria tomentosa) is a woody vine used in traditional medicine for its potential to support immune function and reduce inflammation. It is primarily studied for its ability to ease symptoms of arthritis and promote overall cellular and immune health. Some of its key benefits include reducing Inflammation: It contains polyphenols and oxindole alkaloids that inhibit pro-inflammatory pathways (like NF-kB), making it a popular supplement for managing symptoms of rheumatoid arthritis and osteoarthritis. This herb is often used to boost white blood cell activity, helping the body’s natural defenses and providing support against certain viral infections. Phytochemicals in cat's claw act as antioxidants that neutralize free radicals, potentially supporting DNA repair and protecting cells from damage.Traditional and integrative medicine uses cat's claw to support gut health and manage conditions like gastritis.

   
   

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   9. Mullein Leaf tincture- Mullein leaf is primarily prized for its respiratory, anti-inflammatory, and soothing properties. Herbalists and practitioners use it to support lung health, skin issues, and immune responses. Mullein acts as a natural expectorant, thinning and loosening phlegm so it is easier to cough up and clear from your airways. Rich in mucilage, it coats and moisturizes the throat and mucous membranes, which helps calm spasmodic coughs and sore throats.Traditionally it is heavily utilized to manage symptoms of bronchitis, asthma, chest colds, and is sometimes used to help long-term smokers clear accumulated mucus.

   
   

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   10. Lemon Balm tincture- Lemon balm (Melissa officinalis) is a versatile, mint-family herb prized for its calming and restorative properties. Its leaves are primarily used to relieve stress and anxiety, soothe digestive discomfort, improve cognitive focus, and even treat cold sores. Lemon balm promotes relaxation and mood elevation by increasing GABA levels in the brain, making it a popular natural remedy for nervous tension and irritability. It is commonly combined with other calming herbs (like chamomile) to reduce insomnia and improve overall sleep quality. It acts as an antispasmodic to ease bloating, gas, stomach cramps, and indigestion. Studies suggest that consuming lemon balm extract can temporarily improve memory, alertness, and math-processing capabilities. When applied topically, its antiviral and anti-inflammatory properties can shorten the healing time of cold sores and reduce localized swelling. It can also help to lessen the physical and emotional intensity of PMS symptoms.

   
   

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11. Zinc Sulfate- a highly bioavailable form of zinc used primarily to treat and prevent zinc deficiency. It supports immune function, accelerates wound healing, and is essential for healthy growth, vision, and thyroid function. Taken as an oral supplement or lozenge, it is frequently used to reduce the severity and duration of common cold symptoms. The World Health Organization endorses zinc sulfate alongside oral rehydration therapy to manage acute diarrhea, especially in children. It is sometimes used in formulations to help slow the progression of age-related macular degeneration.

    
    

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Thank you for reading! And I hope this helps someone as much as it has helped me! Also I copy and pasted everything from google :) so in case anyone is wondering, that is my source, but there is a ton of great research available to support these wonderful herbs and vitamins! I just don't have time because my little 2 year old is now pressing all the buttons on my computer now! :)

Please let me know if you have any questions,

With love,

Scarlett S. Curtis

Holistic Nutritionist M.S., F.N.T.P.

Intuitive Energy Healer

Reiki Master