There’s no cure yet for the common cold,but you may be able to shorten the amount of time you’re sick by trying some promising supplements and practicing good self-care.
Here’s a list of remedies known to make a difference in how long colds last:
1. Vitamin C
Taking a vitamin C supplement isn’t likely to prevent a cold. However,studies show that it may reduce the duration of colds and make them less severe.
The National Institutes of Health (NIH) notes that you must take about 200 milligrams (mg) of vitamin C regularly to receive this benefit. It’s unlikely to help once you already have cold symptoms.
Doses on the upper limit (2000 mg) can cause some side effects,so taking higher doses for any duration comes with this risk.
You can also get vitamin C through food.
2. Zinc
Close to three decades of research on colds and zinc have yielded mixed results,but a 2024 review suggests that zinc supplements may have little or no effect on the prevention of colds.
However,they may reduce the duration of an ongoing cold.
You can start taking these lozenges when you first develop symptoms.
If you’re taking antibiotics,penicillamine (Cuprimine) for arthritis,or certain diuretics,talk with a doctor before taking zinc. The combination could reduce the effectiveness of your medications or the zinc.
3. Echinacea
A 2019 review of studies suggests that taking echinacea may slightly reduce your chance of developing a cold. The herbal supplement made from purple coneflower is available in tablets,teas,and extracts.
Some people who take echinacea report unwanted side effects,such as nausea and diarrhea. Consider talking with a doctor before trying echinacea to confirm it won’t interfere with any other medicines or supplements you’re taking.
The National Center for Complementary and Integrative Health (NCCIH) notes that the specific effect of echinacea on the immune system may depend on the bacteria present in the plant,which can vary depending on the soil composition and where it was grown.
4. Black elderberry syrup
Black elderberry is a traditional remedy used to fight colds in many parts of the world.
A 2021 review of research suggests that elderberry supplementation may slightly shorten the length and severity of the common cold and influenza. The authors note that more quality studies are still needed.
Elderberry syrup is cooked and concentrated. Do not confuse it with raw elderberries,seeds,and bark,which can be toxic.
5. Beetroot juice
A 2019 study tracked 76 students at risk of catching colds during a stressful final exam period. Those who drank a small amount of beetroot juice seven times a day showed fewer cold symptoms than those who had not. In the study,the remedy was especially helpful for students with asthma.
Because beetroot juice is high in dietary nitrate,it increases the body’s production of nitric oxide,which may help protect you against respiratory infections.
If you’re prone to kidney stones,watch out for beetroot,which contains oxalates. These are known to contribute to kidney stone formation.
6. Meditation
According to the NCCIH,reducing stress and improving mental health through regular meditation may help protect against colds and other respiratory infections.
If you’re looking to start meditating,a guided meditation app may help start your process.
7. Probiotics
Your gut health can affect your immune system.
One 2021 placebo-controlled study found that in adults who are prone to getting colds,taking a daily probiotic supplement reduced the number of colds and repeat colds participants had over a three-year period.
The participants in the probiotic group also used cold medication less when they were sick.
Probiotic bacteria vary from product to product,so check the label to know which one you’re buying.
8. Nasal irrigation
Clearing your sinuses with a nasal rinse may help relieve symptoms of the common cold,according to the NCCIH.
You can use devices that include:
The Food and Drug Administration (FDA) has issued a warning against using tap water for nasal irrigation,as microorganisms in tap water can cause a severe and potentially fatal infection. They note that you should use only:
- distilled or sterile water
- tap water that has been boiled and cooled
- water filtered with a specific filter
You can find instructions on how to use a Neti Pot safely.
9. Rest
Sleeping for less than 7 to 9 hours per night could increase the occurrence of upper respiratory infections,according to a 2021 review of studies.
The Centers for Disease Control and Prevention recommends you get extra rest when you have a cold.
10. Honey
Honey contains compounds that may help support your immune function,including antimicrobial compounds.
If you or your child is having trouble getting good sleep to beat a cold,try honey,one of the most relied-on remedies for treating cold symptoms. A 2021 review of research showed that a spoonful of honey at bedtime can help kids sleep better by reducing nighttime coughing. It can also help soothe a sore throat.
11. Over-the-counter (OTC) medications
Cold symptoms like coughing,sneezing,runny nose,congestion,sore throat,and headache can make it hard to function during the day and rest at night.
OTC cold medications may help relieve symptoms. These can include:
- decongestants
- pain relievers like ibuprofen (Advil) or acetaminophen (Tylenol)
- cough suppressants
- antihistamines
You should talk with a pediatrician before giving a child any OTC medication.
12. Lots of liquids
Drinking plenty of fluids is always beneficial when you’re trying to get rid of a cold. Not only do they keep you hydrated,but they can also loosen congestion in your chest and nasal passages so you can breathe. Options can include:
- hot herbal tea
- water
- chicken soup
Doctors typically recommend avoiding caffeine and alcohol because they can leave you dehydrated and may interfere with the sleep and rest you need for recovery.
When to get help
Colds don’t typically cause severe symptoms in people without healthy immune systems. But they may have similar symptoms to influenza,which can result in complications. Some people may develop other conditions,such as ear infections and sinus infections.
You may need medical care if:
- your symptoms last longer than 10 days
- you have a fever over 101.3°F (38.5°C)
- you begin vomiting violently
- your sinuses ache
- your cough begins to sound like a wheeze
- you feel pain in your chest
- you have trouble breathing
Frequently asked questions
The takeaway
At the first sign of a cold,most of us want to make sure the sniffles and other symptoms go away as quickly as possible.
If you take vitamin C regularly,your cold symptoms may disappear earlier,and there is some scientific support for trying other natural remedies.
The best way to beat a cold fast is to rest,drink lots of fluids,and treat the symptoms with OTC medications.
