A cold always comes at the wrong time. The throat starts to tickle, the nose runs, the head feels heavy. Before you reach for the pharmacy, it's worth seeing what nature has to offer — because a number of herbs have proven effects on exactly the complaints that come with a cold.
No empty promises. No alternative nonsense. Just plants with an impressive track record — supported by both centuries of traditional use and modern scientific research. These are the five best herbs for colds, coughs and sore throats, and how to use them best.
1. Thyme - the best herb for cough and sore throat
Thyme is the most underrated herb in your kitchen cabinet. The active compound thymol has powerful antibacterial and antifungal effects, and at the same time relaxes the smooth muscles of the airways — loosening mucus and reducing cough reflexes.
A clinical study published in Arzneimittelforschung showed that a thyme preparation was as effective as the standard expectorant drug ambroxol for acute bronchitis — with a better safety profile. Thyme tea with honey and lemon is therefore one of the best-supported natural remedies for cough that you can make without a prescription.
How to use: Steep a teaspoon of dried thyme (or a fresh sprig) for eight to ten minutes in boiling water — covered, because thymol evaporates quickly. Add honey and lemon. Drink two to three cups per day when symptomatic.
Read more: Thyme
2. Ginger - warming and antiviral
Ginger is the herb that gets your body moving. The active compounds gingerols and shogaols have proven antiviral and anti-inflammatory properties. Fresh ginger specifically inhibits the growth of respiratory viruses — a 2013 study showed that fresh ginger juice significantly suppressed RSV (a common respiratory virus).
In addition, ginger stimulates circulation and promotes sweating — the natural ways your body fights an infection. Ginger root at the first signs of a cold is not only comforting, it also makes physiological sense.
How to use: Peel and slice a thumb-sized piece of fresh ginger. Simmer for ten minutes in two cups of water. Add lemon and honey. The longer you simmer, the stronger and more medicinal the tea becomes.
Read more: Ginger
3. Garlic - the most powerful natural antibiotic
Garlic is the most pharmacologically active food most people have at home every day — and the most underused. The active compound allicin — released when you cut or crush garlic — has proven antibacterial, antiviral and antifungal activity.
Studies show that allicin is effective against a wide range of bacteria, including some that are resistant to antibiotics. A randomized controlled trial from 2001 showed that participants who took a daily garlic supplement had a 63 percent lower chance of getting a cold than the placebo group. Among those who did get sick, the cold lasted on average 1.5 days instead of 5 days.
How to use: Crush one to two cloves of fresh garlic and let stand for fifteen minutes before using — this activates allicin production. Add to soup, stir-fry or dressing. Raw is strongest, but cooked garlic also retains part of its effect.
4. Cinnamon - warming, antimicrobial and circulation-supporting
Cinnamon works on multiple fronts at once during a cold. Cinnamaldehyde has antibacterial and antifungal activity, inhibits inflammatory processes, and stimulates circulation — exactly what a body needs trying to fend off an infection.
Cinnamon has been used for centuries for colds and flu in both Ayurvedic and traditional Chinese medicine. In combination with ginger and star anise it forms the base of one of the most powerful winter tonics you can make at home.
How to use: Simmer a cinnamon stick for ten minutes with ginger, a slice of lemon and a piece of star anise in two cups of water. Add honey. This is a simple but effective remedy at the first symptoms of a cold.
Read more: Cinnamon: what it is and why it's so good for you?
5. Star anise - the antiviral herb most forget
Star anise is the most underrated herb on this list. It contains shikimic acid — the compound from which the antiviral drug Tamiflu was originally synthesized. That's no coincidence: star anise has proven inhibitory effects on multiple influenza viruses and other respiratory viruses.
In addition, star anise has antispasmodic properties that relax mucous membranes and dampen cough reflexes. In traditional Chinese medicine, star anise is one of the standard herbs for colds and flu — and science agrees with them.
How to use: Simmer two to three star anise pods for ten minutes in two cups of water, together with a cinnamon stick and fresh ginger. The tea is deep, warming and slightly sweet in flavor. Add honey. Drink two cups per day at the first signs of a cold.
Read more: Star anise
Want to read more about the medicinal properties of herbs and spices? Then read The Pharmacy in Your Kitchen Cabinet: 5 Natural Remedies You Already Have at Home
The ultimate cold tea: all five in one
Want to use all these herbs at once? Then make this simple combination recipe:
You will need:
- 1 thumb-sized piece of fresh ginger, sliced
- 1 cinnamon stick
- 2 star anise pods
- 1 clove of garlic, crushed
- 1 sprig of fresh thyme (or 1 teaspoon dried)
- 1 lemon, sliced
- 500 ml water
- Honey to taste
Let it gently steep for ten to fifteen minutes. Strain and drink warm. Two cups per day when symptomatic. It tastes stronger than it sounds — and it works.
Frequently asked questions about herbs for colds
1. Which herbs help best with a cold?
Thyme, ginger, garlic, cinnamon and star anise are the five best-supported herbs for colds and flu. Thyme and star anise are particularly effective for cough and sore throat because of their airway-supporting effects. Ginger and garlic have the strongest antiviral and immune-boosting properties. Cinnamon supports circulation and has broad antimicrobial activity.
2. What is the best herb for a sore throat?
Thyme is the best-supported herb for sore throat and cough. The active compound thymol has direct antibacterial effects on the mucous membranes of the throat and airways, while also relaxing the muscles that cause cough reflexes. Thyme tea with honey and lemon has been clinically tested and found comparably effective to standard expectorants.
3. Do herbs really help with colds?
Yes, several herbs have proven pharmacological effects on cold symptoms. Garlic (allicin), thyme (thymol), ginger (gingerols) and star anise (shikimic acid) have all been studied in clinical trials with significant results. They are not a replacement for medical care in severe cases, but a meaningful first step for mild colds and flu.
4. How quickly do herbs work for colds?
With thyme tea and inhalation of thyme steam, effects are noticeable within one to two hours — the airways relax relatively quickly. Ginger stimulates circulation immediately after ingestion. For a full immune-boosting effect from garlic, you need two to three days of consistent use. Herbs work best at the first signs of a cold — the earlier you start, the more effective they are.
5. Can I combine these herbs?
Yes — and that actually works well. Thyme, ginger, cinnamon and star anise enhance each other's effects and have no known negative interactions. The combination recipe at the top of this article is both safe and effective. Add garlic to your meals on the same day for a full effect. If in doubt about interactions with medications, always consult your GP.
