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Join me on a journey of mindful living, exploring nature, movement and the science behind it all.

Immunity, Colds & Flu

A scientifically grounded guide to herbs that support immune resilience and symptom relief.

1. Elderberry (Sambucus nigra)

  • Key Compounds: Anthocyanins, flavonoids
  • Actions: Antiviral, antioxidant, supports cytokine response
  • Use: Syrup, capsules, lozenges, or dried berries for tea
  • Evidence:
    • Clinical studies show reduced cold duration and symptom severity
    • Inhibits influenza virus replication in vitro
  • Reference:
    Roschek et al., 2009. Phytochemistry, 70(10):1255–1261. DOI:10.1016/j.phytochem.2009.06.003
  • Widely available in: health shops, pharmacies and online retailers (e.g. elderberry syrup or capsules)

2. Echinacea (Echinacea purpurea)

  • Key Compounds: Alkamides, polysaccharides, caffeic acid derivatives
  • Actions: Immunomodulating, mild anti-inflammatory
  • Use: Tincture, capsules, or tea (best at onset of symptoms)
  • Evidence:
    • May reduce risk of catching a cold and shorten its duration
  • Reference:
    Shah et al., 2007. Lancet Infect Dis, 7(7):473–480. DOI:10.1016/S1473-3099(07)70160-3
  • Widely available in: capsules, tinctures and teas

3. Andrographis (Andrographis paniculata)

  • Key Compound: Andrographolide
  • Actions: Antiviral, anti-inflammatory, immune-stimulating
  • Use: Capsules or tincture during acute infections
  • Evidence:
    • Reduces duration and intensity of sore throat, cough, and fever in clinical trials
  • Reference:
    Coon & Ernst, 2004. Planta Med, 70(4):293–298. DOI:10.1055/s-2004-818939
  • Available in: online supplement stores and traditional herbal apothecaries

4. Astragalus (Astragalus membranaceus)

  • Key Compounds: Astragalosides, polysaccharides
  • Actions: Immune tonic, supports T-cell activity
  • Use: Capsules, tinctures, or decocted root (best used preventively)
  • Evidence:
    • Enhances resistance to infection and supports immune regulation
  • Reference:
    Zhang et al., 2009. Am J Chin Med, 37(1):1–12. DOI:10.1142/S0192415X09006634
  • Easily found in: capsule or root form in Chinese medicine shops and online

5. Garlic (Allium sativum)

  • Key Compound: Allicin (forms when raw garlic is chopped and rested)
  • Actions: Broad-spectrum antimicrobial, immune-activating
  • Use: Raw garlic, garlic oil, aged garlic capsules
  • Evidence:
    • RCT showed reduced cold occurrence and faster recovery
  • Reference:
    Josling, 2001. Adv Ther, 18(4):189–193. DOI:10.1007/BF02850215
  • Available as: food, supplements, or aged garlic extract

6. Licorice Root (Glycyrrhiza glabra)

  • Key Compound: Glycyrrhizin
  • Actions: Antiviral, soothes mucous membranes, anti-inflammatory
  • Use: Tea, tincture, or lozenges (avoid long-term high doses)
  • Evidence:
    • Inhibits viral replication; supports respiratory tract
  • Reference:
    Cinatl et al., 2003. Lancet, 361(9374):2045–2046. DOI:10.1016/S0140-6736(03)13615-X
  • Accessible as: dried herb, tea bags, or capsules

7. Thyme (Thymus vulgaris)

  • Key Compound: Thymol
  • Actions: Antibacterial, cough suppressant, expectorant
  • Use: Tea, syrup, or essential oil steam inhalation
  • Evidence:
    • Effective in treating bronchitis and cough
  • Reference:
    Kemmerich et al., 2007. Phytomedicine, 14(1):2–10. DOI:10.1016/j.phymed.2006.11.002
  • Found as: dried herb, thyme tea and in natural cough syrups

8. Mullein (Verbascum thapsus)

  • Key Compounds: Saponins, flavonoids
  • Actions: Soothes cough, helps expel mucus, anti-inflammatory
  • Use: Tea (strain carefully), tincture
  • Evidence:
    • Supports lung health and reduces irritation
  • Reference:
    Shahinuzzaman et al., 2020. Front Pharmacol, 11:586548. DOI:10.3389/fphar.2020.586548
  • Available as: loose leaf tea or tincture

9. Y arrow (Achillea millefolium)

  • Key Compounds: Flavonoids, sesquiterpene lactones
  • Actions: Mild diaphoretic, helps break fever, anti-inflammatory
  • Use: Tea, tincture (usually combined with peppermint and elderflower)
  • Evidence:
    • Promotes sweating to lower fevers
  • Reference:
    Benedek et al., 2006. J Ethnopharmacol, 102(3):379–382. DOI:10.1016/j.jep.2005.07.006
  • Sold in: herbal blends, loose tea, or tincture form

10. Ginger (Zingiber officinale)

  • Key Compounds: Gingerols, shogaols
  • Actions: Warming circulatory stimulant, anti-inflammatory, antiviral
  • Use: Fresh tea, powder, capsules, or tincture
  • Evidence:
    • Eases sore throat, nausea and supports immune response
  • Reference:
    Grzanna et al., 2005. J Med Food, 8(2):125–132. DOI:10.1089/jmf.2005.8.125
  • Easily accessible in: Food shops, teas, powders and extracts