Top Herbs & Supplements for Cold Relief – Full Guide

The common cold, often just referred to as a ‘cold’, is a viral infection that primarily affects the nose and throat.

In this article, we delve into the world of alternative cold remedies, examining their origins, supposed benefits, and the science (or lack thereof) behind them.

As we navigate through these treatments, it’s important to approach them with a balanced view, recognizing the value of traditional wisdom while also considering modern scientific insights.

Adults typically experience two to four colds annually, predominantly from September to May. In contrast, young children may have six to eight colds each year.

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Symptoms

Its symptoms are well-known to many: a runny or stuffy nose, sore throat, coughing, sneezing, headaches, and body aches. Occasionally, it might bring on a mild fever, adding to the discomfort.

Causes

The cold is caused by a variety of viruses, with the rhinovirus being the most common culprit. These viruses thrive in the respiratory system (the parts of your body involved in breathing), making colds highly contagious.

They spread through airborne droplets when someone with a cold sneezes or coughs, or via direct contact with infected surfaces.

There is no cure

Despite its prevalence, there’s no cure for the common cold in conventional medicine. This has led many to turn to alternative treatments that aim to ease symptoms and shorten the duration of the illness.

From herbal teas to acupuncture, these methods vary widely and are rooted in different cultural practices and understandings of health and illness.

Statistics

The common cold is one of the most prevalent illnesses worldwide. It’s so common that it’s almost impossible to find someone who hasn’t experienced it at some point in their life.

The statistics surrounding this seemingly mundane illness are quite intriguing and highlight its significant impact on public health and economies globally.

• Incidence and Prevalence:
  1. According to the ‘American lung association‘ the average adult catches a cold 2 to 4 times a year, while children may have as many as 6 to 8 colds annually. This higher frequency in children is due to their still-developing immune systems (the body’s defense mechanism against diseases).
  2. Annually[1], viral respiratory tract infections lead to about 21 million school absences and 20 million work absences in the United States. Furthermore, there are roughly 110 million visits to physicians each year for these infections.
  Additionally, patients spend close to $3 billion on over-the-counter cough and cold remedies to alleviate symptoms of the common cold.
• Economic Impact: The common cold leads to more doctor visits and missed days from school and work than any other illness in the U.S., resulting in substantial economic costs. A study[2] in ‘Archives of Internal Medicine’ indicated that the common cold costs the U.S. economy about $40 billion annually.
• Seasonal Variations: Colds are more frequent during the fall and winter, but it’s not necessarily due to the cold weather itself. The increased incidence is likely because people spend more time indoors and in close contact with others who can pass on the virus.
• Rhinovirus and Other Causative Agents: Over 200 different viruses can cause the common cold, with rhinoviruses being the most common. These viruses mutate (change their genetic material) frequently, which is why people keep catching colds throughout their lives.
• Vulnerable Populations: While colds are generally mild, certain populations, such as the elderly, those with chronic diseases, or immunocompromised individuals (those with weakened immune systems), are at a higher risk of complications.

Colds, minor infections of the nose and throat, are caused by over 200 different viruses, with the Rhinovirus being the most common, responsible for 10 to 40 percent of colds.

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Common Cold Treatments

The common cold, a viral respiratory infection, has no definitive cure, but conventional treatments focus on relieving symptoms and providing comfort during the course of the illness.

These treatments are diverse, ranging from over-the-counter medications to home remedies, and their effectiveness has been the subject of various scientific studies.

While these conventional treatments can help manage symptoms, they do not shorten the duration of the cold itself.

Over-the-Counter Medications:

1. Decongestants: These medications, like pseudoephedrine and phenylephrine, are used to relieve nasal congestion. They work by narrowing the blood vessels in the nasal passages, reducing swelling and congestion.
   A study[3] in the ‘Annals of Pharmacotherapy‘ noted their effectiveness but also cautioned about potential side effects like increased heart rate and blood pressure.
2. Antihistamines: Commonly used for allergies, first-generation antihistamines (e.g., diphenhydramine) can also help with cold symptoms, particularly runny nose and sneezing. However, they may cause[4] drowsiness.
3. Pain Relievers: Acetaminophen and ibuprofen are often recommended for reducing fever and alleviating body aches associated with the common cold.
4. Cough Suppressants and Expectorants: For treating coughs, medications like dextromethorphan (a cough suppressant) and guaifenesin (an expectorant) are commonly used.
   These medications aim to reduce coughing and help clear mucus from the respiratory tract, respectively. Their effectiveness was analyzed in a study[5] published in the Cochrane Review Journal.

Home Remedies and Non-Pharmacological Treatments:

1. Honey and Lemon: A traditional remedy for soothing sore throat involves honey and lemon, either taken alone or added to tea. A study[6] in the Archives of Pediatrics & Adolescent Medicine highlighted the effectiveness of honey in reducing cough severity in children.
2. Humidifiers: Using a humidifier in the room can add moisture to the air, which might help ease congestion and coughing.
3. Rest and Fluids: Adequate rest and increased fluid intake are universally recommended to support the body’s immune response and maintain hydration.

Medicinal Herbs:

Research-Proven:

• Echinacea:
  Active Components: Alkamides, polysaccharides, and glycoproteins.
  Uses: Echinacea is renowned for enhancing the immune system. Studies, including those[7] in the ‘Annals of internal medicine‘, have shown it may reduce the severity and duration of cold symptoms.
  Mechanism: It is believed to stimulate phagocytosis, where immune cells engulf harmful particles.
• Andrographis Paniculata (Kalmegh):
  Active Components: Andrographolides.
  Uses: Known for treating upper respiratory infections. A study[8] in the Planta medica found it effective in relieving cold symptoms.
  Mechanism: Andrographolides are thought to exhibit anti-inflammatory and immunostimulating properties.
• Garlic (Allium sativum):
  Active Components: Allicin and other sulfur compounds.
  Uses: Garlic has antimicrobial properties, and some studies suggest it might help prevent colds, as indicated[9] in ‘Advances in therapy’.
  Mechanism: Allicin is known to have antimicrobial and antiviral properties.

The duration of a cold is usually about one week, but it can last longer in children, the elderly, and individuals with compromised health.

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Requiring Further Research:

1. Ginger (Zingiber officinale):
   Active Components: Gingerol and shogaol.
   Uses: Traditionally used for its anti-inflammatory effects to soothe sore throats and relieve congestion.
   Mechanism: Gingerol is an anti-inflammatory agent that may help reduce cold symptoms, though specific studies for colds are limited.
2. Turmeric (Curcuma longa):
   Active Components: Curcumin.
   Uses: Used for its anti-inflammatory properties, thought to help with cold symptoms.
   Mechanism: Curcumin has anti-inflammatory and antioxidant properties but needs more specific research regarding cold treatment.
3. Peppermint (Mentha piperita):
   Active Components: Menthol.
   Uses: Often used in steam inhalation for congestion relief, but more studies are needed to substantiate its effectiveness.
   Mechanism: Menthol can provide a cooling sensation and may act as a mild decongestant.
4. Licorice Root (Glycyrrhiza glabra):
   Active Components: Glycyrrhizin.
   Uses: Used in traditional medicine for respiratory issues; its potential in treating cold symptoms warrants further scientific exploration.
   Mechanism: Glycyrrhizin has anti-inflammatory and antiviral activities.
5. Slippery Elm (Ulmus rubra):
   Active Components: Mucilage.
   Uses: Traditionally used for soothing sore throats, but lacks comprehensive studies for cold treatment.
   Mechanism: The mucilage forms a soothing film over mucous membranes.
6. Astragalus (Astragalus membranaceus):
   Active Components: Polysaccharides and saponins.
   Uses: Used in Traditional Chinese Medicine to boost immunity, further research is needed for its effectiveness in treating colds.
   Mechanism: Its components are thought to stimulate the immune system.
7. Elderberry (Sambucus nigra):
   Active Components: Anthocyanins.
   Uses: Some studies, like the one[10] in the Journal ‘Nutrients’, show it can reduce symptoms and duration of colds in air travelers.
   Mechanism: Anthocyanins have antioxidant and immune-boosting properties.
8. Thyme (Thymus vulgaris):
   Active Components: Thymol.
   Uses: Used for its antimicrobial properties, particularly in respiratory infections, though specific studies on colds are limited.
   Mechanism: Thymol is known for its antimicrobial action.
9. Pelargonium sidoides:
   Active Components: Umckalin and other coumarins.
   Uses: Used in treating acute bronchitis and upper respiratory infections, its role in treating colds is yet to be fully substantiated.
   Mechanism: It is believed to have antibacterial and immune-modulating effects.
10. Ginseng:
    Active Components: Ginsenosides.
    Uses: Some studies suggest that ginseng might reduce the incidence and severity of colds, particularly in certain populations, but the evidence is not conclusive.
    Mechanism: Ginsenosides are believed to enhance immune function.

Food supplements

Research-Proven

1. Vitamin C:
   Active Component: Ascorbic acid.
   Uses: Regular supplementation can reduce the duration and severity of cold symptoms. A meta-analysis in the Cochrane Database of Systematic Reviews showed[11] its efficacy in symptom reduction.
   Mechanism: Vitamin C is an antioxidant that supports the immune system and helps in the repair and maintenance of tissues.
2. Zinc:
   Active Component: Zinc gluconate or zinc acetate.
   Uses: Zinc supplements, especially lozenges or syrups, can reduce the duration of cold symptoms when taken within 24 hours of onset, as evidenced[12] in the JRSM open.
   Mechanism: Zinc has been found to inhibit the replication of the cold virus and reduce inflammation.
3. Probiotics:
   Active Components: Various strains of Lactobacillus and Bifidobacterium.
   Uses: Some strains of probiotics may reduce the incidence and duration of colds, as suggested by research[13] in the British Journal of Nutrition.
   Mechanism: Probiotics can enhance the body’s immune response, thereby potentially preventing viral infections like colds.

Requiring Further Research:

In the United States, colds are the leading reason for doctor visits, more than any other condition.

Fact 4 of 4

1. Vitamin D:
   Active Component: Cholecalciferol (Vitamin D3).
   Uses: Vitamin D is believed to play a role in immune function. Some preliminary studies suggest it might help in reducing cold incidence, particularly in individuals with low baseline levels.
   Mechanism: Vitamin D is involved in the regulation of the immune system, but its specific role in cold prevention and treatment requires further study.
2. Omega-3 Fatty Acids:
   Active Components: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
   Uses: While known for their anti-inflammatory properties, their specific role in treating or preventing colds is not well established.
   Mechanism: Omega-3 fatty acids are thought to modulate the immune response.

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