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Best Herbs for Cold, Flu and Immunity

Natural Remedies and Immunity Boosting Herbs

Now more than ever, we need to bolster immunity through natural remedies. Herbs for cold and flu along with eating vibrant garden-fresh foods whenever possible is the best preventive medicine.

Instead of a medicine cabinet full of pharmaceuticals, my family always has drawers, jars and boxes full of herbs for cold, flu and immunity on hand. This article is written by a trained and licensed herbalist, and herbs have been used for centuries longer than traditional medicine. However…

Many people turn to the doctor or a bottle. Most gardeners turn to plants for age old cold and flu remedies. For those who prefer to seek out natural remedies for prevention and alleviation, here we cover some of the best herbs for cold and flu.

DISCLAIMER: Always consult with your medical professional over any health concerns. While this is traditional information shared from experience and research, it cannot be construed as medical advice or take the place of physician consultation. Also, if any symptoms worsen from natural remedies, immediately discontinue use and seek medical assistance. Some immunity boosting herbs can increase inflammation if present and subsequently work best as preventive and restorative post illness.1)

Cold and Flu Season

Each season has its share of colds and flus, with an apparent concentration of this in winter months. Indoor climates—such as schools, office buildings, and other public spaces—expose us to a greater concentrations of germs.

The combination of less fresh air, and dramatic temperature and weather fluctuations can stress our bodies and leave us vulnerable from weakened immune systems, as indicated in a 2015 study on colds in winter. 2)

With spring, we typically begin to see some relief from the cold and flu season. However, this is a great time to clear out some of your winter store of herbs to boost your immunity against spring colds and allergies. It’s also the time to plan your herb gardens with herbs for cold and flu.

Herbs for Colds and Flu


Elderberry for Cold and Flu, immunity boosting. Nature's medicine. #Elderberries #Elderberry#BestForImmunity #NaturalRemedies #HerbsForColdAndFlu #HerbalRemedies #NaturalHealing #PreventiveMedicine

Rich, dark purple elderberries (Sambucus nigra) shine as one of the best herbal remedies for immune boosting and helping to fight off certain viruses, especially types A and B influenza. 

Elderberries are also classed as safe for children, but best in the syrups and supplements and not the fresh berries.  Elderberries have long been used by herbalists to assist with upper respiratory infections, sore throats, and influenza, possibly by interfering with the virus’ ability to replicate itself. 

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Benefits of Elderberry

  • Upper respiratory infections
  • Sore throats
  • Influenza

Studies show that taking elderberry at the onset of feeling symptoms of cold or flu may prevent the infection from taking hold entirely or at least lessen the time that symptoms are felt.3)  

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Syrups or tinctures of elderberry are both effective, with syrups being far more popular and easier to get a child to take.  Buy your syrup from your herbalist, a reputable seller, or consider making your own. It’s very easy, and we’ll provide a recipe link at the end of this article.

If you choose to make your own, use dried, ripe berries, or very ripe fresh berries only. Both the flowers and berries in the Elder plant can be used when properly prepared, but all leaves, sticks, and roots should be avoided, so no unripe berries, leaves, or woody parts).

Why you’ll want this next one in your natural herbal remedy chest. Hint: it’s a root. 

Astragalus Root

Did you guess?

Astragalus for Cold and Flu, immunity boosting. Nature's medicine. #astragalus #HerbsForColdAndFlu #HerbsForImmunity #NaturalRemedies #BestHerbs #HerbalRemedies #NaturalHealing #PreventiveMedicine

Astragalus (Astragalus membranaceus) is a perennial plant that grows readily in China and other parts of Asia.  It has been used medicinally there for many years as a warming and tonic herb.  This sweet tasting root has become popular in the west. Astragalus is an adaptogenic, immune boosting, antiviral, and anti-inflammatory herb. It is considered safe for children. 

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Benefits of Astragalus:

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Astragalus is an immunomodulator, and preventive when taken long term rather than at the onset of sickness.  You can do this by making a tea 5) , adding to syrups, or even dropping the tongue depressor shaped root slices into soups and stews. Astragalus can also be found in tincture, pill, and powder forms.

The next herb of choice is easy to grow, super so beneficial, useful and readily available!
  It can help to improve cholesterol and cardiovascular function.  That's pretty cool for just one plant. 

Benefits of Garlic:

  • Antibacterial
  • anti-fungal
  • immune enhancer
  • expectorant
  • hepatoprotectant (liver)
  • cardiovascular functioning
  • cholesterol
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The easiest way to ingest garlic is to just eat it, and it doesn't take much!  As little as one to two cloves a day can show benefits.  Try adding raw garlic to juices, homemade pesto, or salad dressings, and for cooking. Infused oils 7) are useful to rub on the bottom of your feet while suffering from a cold or flu.  The oil also has other uses, such as with ear infections or as a minor first aid balm.  Pills, tinctures, and vinegars are also popular ways to consume garlic.

This next herb gets a bad rap and is often misunderstood.

Stinging Nettle

Stinging Nettle for Cold and Flu, immunity boosting. Nature's medicine. #StingingNettle #StingingNettleBenefits #BestForImmunity #NaturalRemedies #HerbsForColdAndFlu #HerbalRemedies #NaturalHealing #PreventiveMedicine

Stinging nettle (Urtica dioica) would be considered a superfood if not for having to deal with the stinging hairs all over the stems.  They make stinging nettle an impossible plant to market as a fresh green.  However, this prolific, wild growing stinging nettle plant is a nourishing powerhouse.  Stinging nettle is packed with calcium, magnesium, manganese, potassium, iron, vitamins A, C, K, and zinc, just to name a few!  It may even have inhibitory ability over type A influenza. 8)  Don't worry about the hairs.  Drying or cooking this herb removes its sting ability.  Dried stinging nettle is readily available online and in health stores. 

Stinging nettle is a nourishing powerhouse.

Benefits of Stinging Nettle:

Excerpted from DrAxe.com9)

  • Urinary issues
  • Osteoarthritis and joint pain
  • Hay fever
  • Reduces bleeding
  • Eczema
  • Promote lactation
  • Stimulate hair growth
  • Help control blood sugar in patients with diabetes
  • Reduce bleeding connected to gingivitis
  • Treat disorders of the kidneys and urinary tract
  • Provide relief from water retention
  • Prevent or treat diarrhea
  • Decrease menstrual flow
  • Provide asthma relief
  • Heal wounds
  • Treat hemorrhoids
  • Stimulate contractions in pregnant women
  • Treat insect bites
  • Helps tendonitis
  • Treat anemia

For more information on uses and benefits of stinging nettle, you may also enjoy visiting

Nutrients! Stinging Nettle is high in:

  • Calcium
  • Magnesium
  • Manganese
  • Potassium
  • Iron
  • Vitamins A, C, K, and zinc
  • Inhibiting type A influenza
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Whether you're looking to prevent getting sick or dealing with a cold, nourishment is a big factor.  Your immune system needs to be fed and bolstered with lots of nutrients to be able to do its job effectively.  Here's where stinging nettle can really shine.  Using dried herb taken as a full strength infusion, you can take in a lot of the vitamins and minerals that stinging nettle offers. 11) Dried capsules and liquid extracts are also available.  For nourishment purposes, I do recommend infusions over other forms.  Nettle infusions are considered safe for children, though their mild ability to lower blood sugar should be monitored in children with juvenile diabetes.

And then there's Peppermint and Ginger...

Other Useful Herbs


Peppermint for Cold and Flu, immunity boosting. Nature's medicine. #PeppermintTea  #PeppermintHerb #BestForImmunity #NaturalRemedies #HerbsForColdAndFlu #HerbalRemedies #NaturalHealing #PreventiveMedicine

There are many herbs that while perhaps not known specifically for fighting flu or cold viruses, can still be very helpful.  Good old peppermint (Mentha x piperita), has decongestant and soothing properties that can help with sore throats and stuffy noses and is well known as a flavorant and herbal tea. Peppermint is an antioxidant that nourishes the body, and is classed as safe for children.


Ginger for Cold and Flu, immunity boosting. Nature's medicine. #GingerForColdAndFlu #GingerRoot #BestForImmunity #NaturalRemedies #HerbsForColdAndFlu #HerbalRemedies #NaturalHealing #PreventiveMedicine

Famous for its anti-inflammatory properties, ginger (Zingiber officinale) can also assist with sore throats, nausea, and upset stomach.  Capsules and teas are available.  You can also steep fresh ginger in raw honey, and add to teas or take straight. 

We've also written about this extensively elsewhere and through remedies such as Fire Cider12), and this on growing your own ginger13)

Concluding with the beautiful but powerful Yarrow and....


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Yarrow (Achillea millefolium) is widely known as a fever reducer.  These effects are actually quite mild unless used as part of a protocol to bring a fever down; however, yarrow is still very handy for its anti-inflammatory, antimicrobial, astringent, and diaphoretic benefits.  It'll help you sweat it out! 

German Chamomile

German Chamomile for Cold and Flu, immunity boosting. Nature's medicine. #GermanChamomile #Chamomile #BestForImmunity #NaturalRemedies #HerbsForColdAndFlu #HerbalRemedies #NaturalHealing #PreventiveMedicine

Lastly, German chamomile (Matricaria recutita) is soothing as a tea and can help unblock a stuffy nose as a facial steam. 14) Chamomile is another herb that is classed as safe for children.

Lastly, more tips to help you weather the cold and flu season... or any season or time when you need to strengthen and boost your immunity.

More Tips

These may seems obvious, but are still often overlooked. So remember to make these top tips a habit to help you weather all seasons, and especially the cold and flu season:

  1. Wash your hands!  Germ transfer via hand to mucus membrane contact is the number one way that we pass germs to each other.  Make a point to wash your hands whenever you come in from being in a public space.  Swipe the counters down in your home and work space regularly with a disinfectant.
  2. Rest up.  If you get struck with a cold or flu, your body needs rest. Don't pop a symptom masking pill, and then run around as if you weren't sick.  Not only would you still be shedding the virus that can infect others, but you would be ignoring your body's need to sleep and recover.
  3. Eat clean, whole foods with lots of fresh vegetables. Soups, salads and green juices are excellent for adding a lot of nutrient dense foods into your diet. Take advantage of them.

A well nourished, healthy immune system is far and away the best preventive. 

Fill your diet with nutrient packed foods, take regular exercise, get some sun, develop good sleep habits, and learn how to use a few herbs to boost the beneficial effects of what you eat and drink. Your body will thank you.

Editor's Note: Oh! And most important: don't forget sun therapy. Known as heliotherapy,15) a daily dose of sun and fresh air is essential for optimal health and is a powerful centuries old healing method, providing vital vitamins D and K, in ways that only nature can deliver.

If you're interested in more on Elderberry, you may enjoy this article How to Grow Elderberry on GardensAll.16)

For more on herbs for immunity, you may enjoy this article on Healing Herbal Teas for Cold and Flu.

For an elderberry syrup recipe, you may enjoy visiting Mountain Rose Herbs.17)
Editor's Note: The information in this article is not intended to diagnose or treat illness. Always do your research or consult with your healthcare practitioner before using an herbal remedy to ensure there are no allergy risks or cross-indications with any prescription medications that you are taking.

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Stay healthy and keep on growing!


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