8 Supportive Herbs for Colds and Flu

Colds and flu are at its peak right now and it hits hard and fast. While prevention is the best defense, what do we do when symptoms hit? Some of us prepare for the cold and flu season in the fall by starting our fire cider and tinctures to stay healthy and support wellness at the onset.

I’m Sick – Now What?

Many herbalists keep their arsenal stocked and ready. But, what if you find you don’t have the herbs you need? What if the herbs you need are not readily available in your area? Once symptoms hit, you don’t have time to order online. You want relief and you want it fast.

Luckily, there are plenty of herbs you can buy at your local supermarket to alleviate symptoms and shorten the duration of colds and flu. And, if taken early and often, it is possible to prevent an illness from worsening and turning into bronchitis or pneumonia.

The supportive herbs below are meant to be simple to make using ingredients that are readily available. The best thing about these recipes is that they can be customized to the individual and many of the herbs can be used to address a variety of illnesses including colds and flu.

Supportive Herbs for Colds and Flu Shopping List:

Garlic – anti-viral, antibiotic, and antiseptic.

Onion – great for coughs and raw onion keeps the respiratory tract open.

Ginger – antimicrobial and anti-inflammatory. In addition to addressing cold/flu, ginger is excellent for nausea and vomiting.

Sage – carminative, antiseptic, and astringent – the mouth and throat plant. Used for sore throats and cough. Also used for sinus congestion. Sage should not be used when pregnant or breast feeding.

Thyme – antimicrobial, antibacterial, antiviral, expectorant, and astringent. Thyme is great for respiratory infections and coughs.  It is also good for the stomach and relieves gas.

Cayenne powder – stimulant, anti-microbial, analgesic, carminative, diaphoretic, and expectorant.  Cayenne can help prevent a cold or flu as well as shorten the duration of a cold or flu. It brings heat to the body, which can help dispel coldness.

Honey – raw, local honey should ideally be purchased either at a farmer’s market or at Whole Foods or Trader Joes. Honey is antibacterial, antimicrobial, and antiseptic. Do not give honey to children under 1 year old.

Lemon – high in vitamin C, lemon may help decrease the strength of the cold and flu virus in the body and reduce phlegm. Many folks use lemons to build resistance to cold and flu.

Tea and Infusions

HERBAL TEA – GENERAL PREPARATION

Herbal teas are a great way to support colds and flu! Not only do you get the benefits, but they are also soothing, warm, and relaxing.

• Pour boiling water over the herb, steep at least 20 minutes, and strain.
• You can also use a French press, preparing as above and pressing after 20 minutes

INFUSION – GENERAL PREPARATION

Infusions usually use more herbs than regular herbal teas and are steeped for longer periods of time. I find using a French press to be the best method of infusing and the easiest way to strain. But, any glass jar (mason or recycled food containers) and a fine mesh strainer or cheesecloth can be used.

• 2 ounces of herbs or 2 generous handfuls of dried herb
• 1 pint of water (if not completely covered add more water until the herb material is completely covered)
• Steep for 4 – 10 hours or overnight
• Strain herbs

Below are some easy tea preparations for a variety of symptoms. 

Ginger Tea: 2- 3 slices of ginger per cup of water (or to taste – ginger can be strong)

Sage Tea (Avoid if pregnant or breastfeeding): 1 ½ teaspoon dried sage (or 3 teaspoon fresh) per cup of water.

Thyme Tea: 1 ½ teaspoon dried thyme (or 3 teaspoon fresh) per cup of water.

Herbal Honeys and Syrups

Syrups make herbs tastier and they work well to soothe cough and sore throats. Local honey is best but should not be given to children under age 1. Powdered herbs are recommended to avoid the hassle of straining from honey.

Below are honey and syrup recipes to try:

Steam Inhalation

Steam transports herbs into the nose and throat that help with colds and flu. Use extreme care not to burn your face, especially with the first rush of hot steam.

Recommended Amounts

Dosages vary by herb, condition, constitution of a person, and herbalist preference. In general, for acute conditions, small amounts are taken frequently. For chronic conditions, dosages are larger amount taken less frequently but on a consistent basis.

Adults – Acute illness guidelines:

Syrups and honey – ½ to 1 teaspoon every 2 hours for a total of up to 10 teaspoons daily.
Tea – ¼ cup of tea every half hour for a total of up to 4 cups per day.

Adult – Chronic illness guidelines:

Syrups and honey – 1 to 2 tablespoons twice daily or as needed
Tea – 3 to 4 cups daily

Children – Guidelines:
Always consult qualified health professional before administering herbs to children. Do not give honey to children under 1 year. 

When adult dosage is 1 cup (8 oz.)
Age	Dosage
Younger than 2 years	½ to 1 teaspoon
2 to 4 years	2 teaspoons
4 to 7 years	1 tablespoon
7 to 11 years	2 tablespoons

 

When adult dosage is 1 teaspoon or 60 drops
Age	Dosage
under 1 year	consult physician
12 to 18 months	7 drops
18 to 24 months	8 drops
2 to 3 years	10 drops
3 to 4 years	12 drops
4 to 6 years	15 drops
6 to 9 years	24 drops
9 to 12 years	30 drops

What Herbs to Use for Colds and Flu and When

All the herbs discussed are culinary herbs. But, when used for illness, they should be used in moderation when pregnant or breastfeeding. Avoid sage if pregnant or breastfeeding as it is sometimes used to dry up breast milk. In many cases, thyme can be substituted. You can choose one herbal preparation or use several depending on symptoms. You can also use the 2 base recipes above and address other specific symptoms by adding other teas, honey, or syrups.

Herbal Support for Cough
Onion honey – 1 spoonful as needed
Onion cough syrup
Thyme honey
Thyme tea with lemon
Thyme and/or sage inhalation

Herbal Support for Respiratory Symptoms
Thyme and Sage tea are lung strengtheners and support respiratory tract problems. You can use both thyme and sage alone or they can be used together
Thyme and/or sage steam inhalation, teas, or honey

Herbal Support for Nausea
Plain ginger tea is the go-to tea for nausea and vomiting
Thyme tea sweetened with honey is a close second to ginger tea
Thyme syrup
Ginger syrup

Herbal Support for Sinus Congestion
Sage tea in Neti pot
Neti pot with saline

Herbal Support for Sore Throat
Sage tea (drink as needed and add honey and lemon to taste)
Warm water and salt gargle
Warm sage tea and salt gargle
Turmeric and salt gargle
Use thyme tea in a small spray bottle and mist the back of your throat

Herbal Insider Tips for Colds and Flu

• Lemon juice squeezed into your sage tea removes the bitterness.
• Sweeten your tea with sugar or honey for respiratory problems, but leave it unsweetened for digestive upset.
• Make an infusion of 1 cup of herbs and 1 quart of water. Infuse overnight in a French press and strain. Heat individual servings on the stove throughout the day when ill, rather than making an individual cup each time.
• Over-the-counter medications suppress symptoms. Taking a little time to prepare these herbal supports not only will help you feel better, but also aid the body in doing its job of healing itself.

REFERENCES

Ellen Demotses is an aromatherapist, and a TCM and Western herbalist. She is a member of the American Botanical Council and the American Herbalists Guild and is developing a natural skincare line.