Cold remedies: Myth buster & recovery tips

20th Dec 2024

Feeling under the weather? Skip the hype and go for nourishing meals, warm drinks and rest. The basics work best for colds and flu!

Key points

• Getting a cold = weak immunity?
• 5 overhyped cold remedies
• 1. Vitamin C
• 2. Zinc
• 3. Mushroom coffee & green powders
• 4. Lemsip & decongestant tablets
• 5. Store-bought ginger shots
• Our go-to cold remedies
• Daily saline nasal spray
• Fresh ginger & cinnamon tea
• Rest! 
• Nourishing meals
• Keep in the kitchen

Getting a cold = weak immunity?

Not at all! Catching a cold now and then is completely normal and shows your immune system is doing its job.

• We’re surrounded by germs – Being exposed to viruses is unavoidable and our immune system is designed to handle it.
• Some people are more exposed because of their environment, like working around children or in healthcare.
• Winter doesn’t help – We tend to get less sunlight, exercise and fresh fruits and vegetables, which all impact immune function.

5 overhyped cold remedies

1. Vitamin C

It’s marketed as the go-to for colds, which makes sense because it’s key for immune function. But as a supplement, the evidence is mixed: it won’t stop you from catching a cold and might only help with severe symptoms if taken regularly—not once you’re already ill.

2. Zinc

It might shorten a cold if taken early but it can cause nausea, stomach upset and interact with medicines including antibiotics. Plus, long-term use, especially in high doses, can cause copper deficiency. If you take zinc, keep it under 2 weeks and avoid nasal sprays as they’ve been linked to loss of smell.

3. Mushroom coffee & green powders

Trendy, but unproven for immune support and products vary, so you’re never quite sure what you’re getting

4. Lemsip & decongestant tablets

The active ingredient, phenylephrine, works by tightening blood vessels in the nose for short-term relief. But studies show it’s no better than a placebo and might worsen congestion over time. It’s generally safe but can cause side effects like headaches, nausea and raised blood pressure at higher doses. So, go easy on it, especially if you have heart issues.

5. Store-bought ginger shots

Often mostly apple juice with a tiny amount of ginger. Not exactly a magic remedy.

Our go-to cold remedies

Colds usually last for a few days, so time and patience are key, but a few simple habits can make a difference in how you feel.

Daily saline nasal spray

Trials show that using 2 sprays per nostril, up to 6 times a day, can help clear congestion, flush out viruses and cut sick days by about 2 days. Yes, there are actual studies on this! Look for just seawater or purified water and sodium chloride.

Fresh ginger & cinnamon tea

Warm drinks help with hydration and stuffiness. Plus, early studies suggest ginger might support recovery from viral infections (more research needed but it’s a great excuse for a cosy drink). (PMID: 36578045)

Rest! 

Feeling tired or low-energy is your immune system telling your brain to slow down and conserve energy to focus on fighting off the infection (”sickness behaviours”). Ignoring these signals and trying to push through will only slow your recovery because your body has to split its resources between healing and whatever you’re forcing it to do. Resting as much as possible is how you help your body bounce back faster.

Nourishing meals

Broths, stews and soups made with whole foods are more than comforting – they provide a mix of vitamins, minerals, fibre and polyphenols that work together to support immune function, protect against inflammation and improve gut health, all of which help with recovery.

Keep in the kitchen

• Beans & lentils (canned or jarred) – Quick sources of zinc, magnesium and prebiotic fibre to support gut health.
• Oranges, mandarins, kiwis & frozen berries – Packed with vitamin C, fibre and flavonoids, shown to have antiviral effects that may help reduce cold severity.
• Greens (frozen or fresh) – Broccoli, kale, cabbage, Brussels sprouts, spinach – versatile and nutrient-rich for soups or sides.
• Seeds – Flaxseeds, chia seeds, and shelled hemp seeds add fibre, zinc and other essential nutrients.
• Fatty fish (tinned) – Sardines and mackerel are easy options for zinc, protein and omega-3s.
• Warming spices – Ginger, turmeric, cinnamon, cloves and star anise. They have anti-inflammatory properties and add depth to meals or drinks.