Building Your Natural Medicine Cabinet: Herbs for Colds, Flu, and Immunity

Luckily, there is so much we can do to support our lovely immune system! Whether it’s a seasonal cold, flu, sore throat, or a pesky cough, it’s great to have a natural medicine cabinet stocked with herbal allies that can help boost your immune system and provide relief. While it’s essential to start with the basics (getting lots of sleep, cutting out sugar, and maintaining a positive mindset), there are some fantastic herbs we can add to turbocharge our immunity.

If you get all of these right, then you probably don’t need much else… but I do love the jazzy bits we can add in to give our immune system that extra boost! So, let’s take a look at some herbs you can have on hand for when you need them most.

1. Echinacea: The Immune Powerhouse

Echinacea is a fantastic herbal ally to start working with as it has so many therapeutic properties. Known for its ability to boost white blood cell production, echinacea helps your body fight off infections. It’s a great go-to when you feel a cold or flu coming on.

How to Use:

• Echinacea Tea: Steep 1–2 teaspoons of dried echinacea root in hot water for 10–15 minutes. Drink 1–2 cups a day when you feel a cold coming on.
  
  
• Tincture: Take 20–30 drops of echinacea tincture in water, up to three times a day for a quick immune boost.
  
  

2. Liquorice Root: Your Immune Ally

Liquorice root (Glycyrrhiza glabra) is another fantastic herbal ally to have in your collection. It’s not just a sweet treat, it’s a powerhouse herb for immune health. It has antiviral properties and can help reduce inflammation in the body.

If you want to experience the health benefits of liquorice, you can buy liquorice root and make a decoction by simmering it for 15 minutes. You could also try it in a tea, powdered, or as a tincture.

How to Use:

• Liquorice Root Tea: Steep 1–2 teaspoons of dried liquorice root in hot water for 10–15 minutes. Drink 1–2 cups a day to support your immune system and soothe a sore throat.
  
  
• Decoction: Make a decoction by simmering the root for 15 minutes. You can also try liquorice root in a powdered form or as a tincture.
  
  

Important note: Liquorice should be used in moderation and is not suitable for those with high blood pressure or who are pregnant.

3. Milk Thistle: The Liver and Immune Support Hero

Luckily, there is so much we can do to support our lovely immune system, and milk thistle is one of the best herbs for helping you do that! Milk thistle isn’t just for liver health, it’s also a wonderful immune-boosting herb. This herb contains silymarin, which helps increase glutathione levels, an antioxidant that supports your immune system by detoxifying the body.

How to Use:

• Milk Thistle Tea: Steep 1–2 teaspoons of dried milk thistle seeds in hot water for 10–15 minutes. Drink 1–2 cups a day to support both your liver and immune health.
  
  
• Tincture: Take 20–30 drops of milk thistle tincture in water daily for a more potent effect.
  
  

If you’re looking for a hero to help your liver and immune system, don’t worry, my herbal hero milk thistle can also help!

4. Elderberry: The Flu Fighter

Elderberry is a must-have herb when the flu season hits. Packed with antioxidants and vitamin C, elderberry has been shown to reduce the severity and duration of flu symptoms. It’s one of the most effective herbs for supporting your immune system during sickness.

How to Use:

• Elderberry Syrup: Take 1 tablespoon of elderberry syrup daily for immune support during flu season. If you're already feeling sick, take 1–2 tablespoons every 2–3 hours to help reduce symptoms.
  
  
• Elderberry Tea: Steep 1 tablespoon of dried elderberries in boiling water for 10 minutes. Drink 2–3 times a day to support your immune system.
  
  

5. Ginger: The Soothing Herb for Coughs and Sore Throats

Ginger is an excellent herb for soothing sore throats, calming coughs, and reducing inflammation. It’s warming and comforting, just what you need when you’re feeling under the weather.

How to Use:

• Ginger Tea: Slice 1–2 inches of fresh ginger and steep in hot water for 10 minutes. Add honey and lemon to taste. Drink 2–3 times a day for sore throat relief.
  
  
• Capsules: Take ginger in capsule form (500 mg) up to three times a day to help with digestion and inflammation.
  
  

6. Marshmallow Root: For Sore Throats and Irritated Mucous Membranes

Marshmallow root is packed with mucilaginous compounds. Yes, those slimy, soothing properties that make it perfect for irritated throats. It helps coat and calm the mucous membranes, making it especially useful for dry coughs.

How to Use:

• Marshmallow Root Tea: Steep 1–2 teaspoons of dried marshmallow root in hot water for 10–15 minutes. Drink 2–3 times a day to soothe sore throats and coughs.
  
  
• Poultice: For chest congestion, make a poultice by combining dried marshmallow root with warm water to form a paste. Apply this paste to the chest and leave for 20–30 minutes to ease congestion.
  
  

7. Calendula: The Immune Support Herb

Calendula is an incredible herb when it comes to supporting the immune system. It has antimicrobial and anti-inflammatory properties that help strengthen immune function and combat infections. Calendula also helps with lymphatic drainage, which is important for keeping your immune system strong and effective.

How to Use:

• Calendula Tea: Steep 1–2 teaspoons of dried calendula flowers in hot water for 10–15 minutes. Drink 1–2 cups a day to support your immune system.
  
  
• Calendula Compress: Brew a strong cup of calendula tea, let it cool, and then soak a clean cloth in the tea. Apply the cloth to your throat or chest for 15–20 minutes to help reduce irritation and soothe a sore throat or cough.
  
  

8. Rose Hips: The Vitamin C Powerhouse

Rose hips are one of nature's richest sources of vitamin C, key for immune support. Vitamin C plays a critical role in strengthening the immune system and fighting off infections, making rose hips a must-have herb for your medicine cabinet.

How to Use:

• Rose Hip Tea: Steep 1–2 teaspoons of dried rose hips in hot water for 10–15 minutes. Drink 2–3 times a day to support your immune system and provide a vitamin C boost.
  
  
• Powdered Rose Hips: You can add rose hip powder to smoothies or sprinkle it on yogurt to enjoy its immune-boosting benefits.
  
  

9. Garlic: The Natural Antibiotic

Garlic is a powerful herb that has been used for centuries for its antimicrobial, antiviral, and immune-boosting properties. It’s fantastic for fighting infections and helping the body stay strong during cold and flu season.

How to Use:

• Raw Garlic: Crush 1–2 cloves of garlic and allow them to sit for 5 minutes to activate allicin. You can mix this with honey to make it easier to swallow.
  
  
• Garlic Poultice: Crush 1–2 garlic cloves and mix with olive oil or coconut oil to make a paste. Apply this paste to your chest or neck (avoiding sensitive skin areas), cover with a cloth, and leave it on for 15–20 minutes to help relieve congestion and throat irritation.
  
  

10. Natural Honey and Lemon: The Soothing Duo

Honey and lemon are not only comforting but also have natural antibacterial and soothing properties. They work together to relieve sore throats, reduce coughing, and help boost your immune system.

How to Use:

• Honey and Lemon Tea: Mix a tablespoon of honey with the juice of half a lemon in warm water. Drink up to 3 times a day to soothe your throat and boost your immune system.
  
  

Building Your Herbal Medicine Cabinet

With these simple herbs on hand, you can tackle common colds, flu, sore throats, coughs, and more, naturally and effectively. These herbs are easy to use and gentle on your body, working with your immune system to help it stay strong.

Start building your herbal medicine cabinet today. Whether it's immune-boosting echinacea, soothing ginger, or calming marshmallow root, these herbs will be your best friends when you need them most. Add them to your routine, and you’ll be prepared to handle whatever comes your way, naturally!