Natural Remedies for the Common Cold Part 2

In the second part of our series, we’ll dive into remedies that focus on strengthening your immune system and supporting your body’s natural defenses. These remedies can help you recover more quickly and may even reduce the severity of your cold symptoms.

1. Vitamin C: Boosting Your Immune System

Vitamin C has long been associated with preventing and treating colds. While it doesn’t cure a cold, research suggests that regular vitamin C intake may help reduce the severity and duration of symptoms. People who take vitamin C daily tend to experience shorter colds and milder symptoms.

To get your vitamin C, reach for citrus fruits like oranges, lemons, and grapefruits. Other great sources include strawberries, bell peppers, and broccoli. If you feel a cold coming on, adding more vitamin C-rich foods to your diet might help speed up your recovery.

2. Zinc: An Immune Booster

Zinc is another supplement that can potentially shorten the duration of a cold. Studies have shown that zinc can help reduce the severity of symptoms when taken at the onset of a cold, especially if started within the first 24 hours. It’s available in lozenges, syrups, and tablets.

While zinc can be beneficial, it’s essential to follow recommended dosages to avoid side effects like nausea or an upset stomach. Aim for about 100 mg in a day, try to split it across at least 3 doses if not more, and take it with a meal to reduce the risk of side effects like nausea. 

3. Probiotics: Gut Health and Immunity

Your gut health plays a crucial role in immune function. Studies show that probiotics—beneficial bacteria found in fermented foods like yogurt, kefir, and sauerkraut—can help strengthen your immune system. While probiotics won’t cure a cold, they may help support your body’s defenses and speed up your recovery by balancing gut bacteria.

Incorporating probiotic-rich foods into your diet may also help prevent future colds by keeping your immune system strong and functioning optimally. If you are increasing probiotic foods, you might want to increase prebiotic foods as well which are foods that feed you gut bacteria. Add things like whole grains, oats, apples, bananas, asparagus, leeks or onions. There are lots of prebiotic foods, these are just some suggestions. 

While there’s no cure for the common cold, a combination of rest, hydration, immune-boosting foods, and natural remedies can make a significant difference in how quickly you recover. 

Stay cozy, stay healthy, and take care of yourself next time the cold virus comes calling!