Natural Remedies for Cold and Flu Season

Here are a few of my recommendations of natural remedies for cold and flu season:


Having the right amount of vitamin and minerals in your body is always important but there are a few to focus on during sniffle season.

Vitamin D-This is hands down my most favorite nutrient. You may know it’s important for strong bones and teeth but it’s also intricately related to how the immune system works and keeping the intestine strong and fortified-the place where the majority of the immune system lives! I recommend Designs For Heath Hypo Emulsi D drops 2-3 drops per day.

Zinc has been well studied and documented to not only prevent cold and flu, it’s also shown to reduce the duration. For cold and flu symptoms I like lozenges of zinc acetate or gluconate as in Life Extension’s Zinc Lozenges-1 every 2 hours.

*Zinc fun fact: Designs For Health makes a product called Zinc Challenge that I often use to assess the zinc status of my clients. To do it at home, pour a shot of Zinc Challenge into a cup and drink it down. The less flavor it has, the lower the amount of zinc in your body.  The more intense the flavor, the better your zinc status is. Typically people in need of zinc supplementation will report it tastes like water or vaguely soapy while those with robust zinc levels are completely repulsed by the flavor.

natural remedies for cold and flu


Astragalus-I love this immune-boosting plant that can do it all. To name just a few of its many benefits, it’s antiviral, anti-inflammatory, helps to regulate and boost the immune system, protects arteries and vessels and is shown to be helpful in improving blood sugar dysfunction. I like Vital Nutrients Astragalus 300mg 1- 2X day

N-Acetyl Cysteine (NAC) –If you are working with me at the office you may be on NAC because of its ability to improve immune function and help the body to detoxify. NAC is the precursor to glutathione, the body’s major cellular antioxidant and supports proper respiratory function by breaking down mucus. I recommend Pure Encapsulations NAC 900mg.  1 2X day.

Elderberry-Used for thousands of years, this plant packs an anti-viral punch. Elderberry has been shown to drastically reduce the duration of cold and flu symptoms while reducing inflammation and stimulating the immune system through compounds called anthocyanidins. It can even help stimulate insulin release to lower blood sugar levels. I like Gaia Organic Black Elderberry Syrup taken as directed.

I also like Zand Elderberry Zinc Herbalozenge. They combine a soothing blend of herbal extracts with pure brown rice syrup to make great tasting lozenges free of corn syrup, sucrose, or cane sugar. Great as an immune booster and to help soothe the throat.


A sore throat and cough just make being sick that much more miserable. Here are my top picks to get through it.

Gargle! – Good old fashion lukewarm water with ½ teaspoon of sea salt dissolved into it is a tried and true remedy for gargling your sore throat away. My other favorite is lukewarm water mixed with 1 tbsp of Bragg’s Apple Cider Vinegar and gargle.  Repeat both several times per day.

If you are feeling really brave try this-2 tbs of Bragg’s ACV mixed well with ¼ tsp of raw honey.  Drink it down-don’t gargle.  The honey will stick the ACV to your throat where it can work its magic plus honey is shown to help heal wounds. (I’ve been known to sip ACV straight from the bottle all day long when I’m sick!)

Store bought products work well too. Try these….

Designs For Health Ginger-Tussin Cough Syrup Combines ginger and the American herb osha for immune support, along with wild cherry bark to soothe the throat. The base is USP kosher vegetable glycerin and certified organic honey.

Boiron Throat Calm-A homeopathic remedy to relieve sore throat pain. As directed.

Gaia RapidRelief Throat Shield Lozenge-Aloe, Sage and Myrrh protect the delicate lining of the throat by boosting hydration and immune support. Take as directed

Biocidin Throat Spray- If you’ve had SIBO biocidin may sound familiar. That’s because this is the same formula in a spray format that also works great for cold, flu and sore throat.  Use as directed.

Throat Comfort by Yogi Teas-One tiny tea bag contains all of the top herbs to soothe sore throat pain and restore hydration to the delicate throat mucosal tissue. All organic and contains licorice, fennel, cinnamon bark, wild cherry bark, orange peel and slippery elm to name a few. Drink throughout the day.


Boiron Oscillococcinum-as directed at the first onset of cold and flu symptoms to temporarily relieve fever, chills and body ache. Take as directed

Boiron Cold Calm– Temporarily relieves cold symptoms such as sneezing, runny nose, nasal congestion and minor sore throat. Take as directed.

Integrative Therapeutics EHB– Combines Echinacea, Allium sativum from garlic and other targeted herbs and nutrients for immune support. EHB stands for echinacosides, hydrastine, and berberine.  Take as directed.

Order the Recommended Products

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Drink hot beverages all day long: Yogi Ginger Tea, Nettle leaf tea ,hot water with lemon + 1 TBS Bragg’s ACV or 1 TBS of cinnamon in hot water with ¼ tsp raw honey. 

Steaming hot bone broth every few hours can work wonders by delivering amino acids like cysteine (the main ingredient of NAC), vitamins and minerals while decreasing inflammation and warming you up. See full recipe in the newsletter.

Steam it and breathe- Boil 1-2 inches of water in a small pot. Set pot on kitchen table on top of a pot holder. Infuse water with herbs like rosemary, oregano, peppermint, eucalyptus oil and lavender. Place face over pot and cover head with towel to trap steam-BREATHE!

Sweat it out-Get into a hot shower and then bed wrapping up in blankets.  Let your body sweat out the impurities speeding up your healing.

Detox bath-Fill your tub with comfortably hot water and add ¼ cup Epsom salt, ¼ cup sea salt, ¼ cup baking soda plus a few drops of lavender essential oil. Soak! *Don’t make the water too hot and do this with someone home as baths can make some people light headed.

Let’s not forget the basics!

WATER, WATER, WATER! Hydration is the most important thing to help your body flush toxins and debris that is being created by this immune battle inside of you.

SLEEP- Take naps, lay in bed without the TV on, close your eyes and rest.


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