Just like animals begin to shore up their dwellings at the first signs of fall, we humans have an opportunity to get prepared when we start to feel the chill in the air. Instead of bringing home bits and baubles for a nest, though, we can bring home the tools we need to help prevent and treat symptoms of cold-weather illness. Fall is the time to get your medicine cabinet ready to combat whatever germs winter may bring your way.
With the help of herbalists, we’ve rounded up five natural remedies to stock up on now before sickness season hits. Check out their uses, dosages, and more.
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- ABOUT OUR EXPERTS: Karen Swanegan, M.S., is a clinical herbalist. Rachael Miller is a nutritionist, herbalist, and founder of Zhi Herbals.
1. Ginger
If you think ginger’s benefits start and end with settling your stomach, think again! Research shows that ginger has been used for thousands of years as support for those dealing with a cold (among a variety of other ailments). Thanks to many active compounds, including the well-known gingerol, ginger offers antioxidant benefits, helps promote cellular health, soothes the digestive system, and supports the body’s ability to manage stress.
Read More: 7 Foods to Load Up on During Cold and Flu Season
As such, it’s a helpful ally to have it ready to go should you start to come down with something. “Fresh-pressed ginger juice diluted in water or tea made with fresh ginger helps the body progress through a cold or the flu,” says clinical herbalist Karen Swanegan, M.S. Specifically, ginger may be extra helpful if whatever bug you’re dealing with has come with side effects like aches and pains or nausea and vomiting.
You can also find ginger in a variety of supplemental forms, from chews to capsules.
How to Buy a Quality Product: If purchasing fresh ginger or ginger tea, opt for organically grown, if possible. The same goes for supplements, though you might also check for indications of third-party testing (which means that an outside agency has verified the product for purity and accuracy). You might also seek out brands committed to partnering with regenerative growers who utilize environmentally friendly practices around production and packaging.
How to Take It: Whichever form you choose—from fresh juice shots and hot teas to gummies and capsules—incorporate ginger into your routine throughout the day as soon as you start to feel something coming on, Swanegan suggests. Many capsule supplements contain around 500 milligrams of ginger per serving.
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2. Echinacea
You may already know that echinacea is a friend to your immune system, especially during the winter. If you’re new to this herbal remedy, however, here’s the deal: “Echinacea is known for its immune-boosting properties,” Swanegan says. Basically, its antioxidant and other bioactive compounds stimulate the immune system, helping it rise to the occasion when it’s time to strengthen its defenses. According to Swanegan, this herb can help your system bounce back faster (research backs this up!) and help you deal with discomforts like sinus congestion and a sore throat.
How to Buy a Quality Product: As with any other herb or plant-based product, Rachael Miller, a nutritionist and herbalist, says it’s best to select an echinacea product that’s organic or wildcrafted to avoid pesticides and contaminants.
How to Take It: You can start taking echinacea when you first feel the inklings of symptoms that might be related to an illness—but it’s not meant to be an all-winter addition to your routine. “Echinacea is an immune stimulant that should not be taken continually, as the body may adapt, reducing its effectiveness,” says Miller. “Use it only as needed to get the best results.”
The journal American Family Physician reports that typical dosing in liquid extract form is three milliliters every three to four hours for the first day or two of a respiratory illness. That said, you’ll find capsules and other supplements available, as well.
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3. Elderberry
If you’ve ever enjoyed an elderberry mocktail or jelly, you’ve dabbled in the world of food as medicine. Elderberry deserves its fame as one of the best-known herbal remedies out there. “Elderberry is rich in antioxidants and is believed to interfere with viral replication and strengthen cell walls, making it an effective remedy when you’re under the weather,” says Swanegan. In fact, a 2016 study revealed that air travelers who supplemented with elderberry stayed healthier than those who didn’t (and fared better when they did catch something).
How to Buy a Quality Product: Elderberry supplements (often formulated as syrups) don’t need fancy extras to be effective. “Avoid overly complex formulas by steering clear of supplements with numerous ingredients,” Swanegan advises. “These products often contain fillers and may have lower medicinal value. Remember, the ingredients are listed in descending order of quantity. If elderberry is the last ingredient in a syrup, it likely isn’t a high-quality product.”
In a top-notch formula, elderberry will be listed as the first ingredient—and other ingredients will be natural and easy to recognize, Swanegan notes. “For example, a tincture should only contain elderberry and grain alcohol. If the formulation includes other herbs, ensure it’s no more than three and that elderberry is the main ingredient.”
How to Take It: According to Miller, elderberry supplements should be treated similarly to echinacea: They’re meant to be taken during times of acute illness, not every day. Most research studies suggest 600 to 900 milligrams per day is effective but follow package instructions, as servings can vary depending on the form you’re taking your elderberry in.
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4. Turmeric
Turmeric isn’t your average pantry spice. Besides lending color and flavor to curries and stews, it’ll be your best friend for winter wellness. “Turmeric contains the active compound curcumin, which has potent antioxidant effects,” says Miller. These effects can support a healthy, robust immune system and help you bounce back faster should a seasonal illness take you down, research suggests.
How to Buy a Quality Product: Again, organic sourcing is worth prioritizing here—as is third-party testing, particularly for extra-strength supplements that provide an extra punch of curcumin. With turmeric, it’s also important to look for a product that pairs the spice with a source of fat and black pepper (or piperine). “Combining these things helps to enhance bioavailability,” Miller says.
How to Take It: Cooking with turmeric can create delicious, anti-inflammatory meals. But to experience its effects most potently, you’ll want to try it concentrated in the form of a supplement, such as a capsule, powder, or tincture, when you’re in dire straits. Whereas the whole spice typically contains just two to nine percent curcumin, supplements can contain up to 95 percent curcumin. Recommended dosages vary, so ask your practitioner about the ideal amount to take. For most people, it’s fine to take turmeric daily, but be mindful of taking large amounts in supplement form for a long period, as doing so could lead to side effects like stomach upset.
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5. Mullein
Mullein is a flowering plant in the figwort family. According to Miller, it’s traditionally used to support respiratory health due to its antioxidant and expectorant effects. “It helps soothe irritated mucous membranes and can assist in clearing mucus from the lungs,” she explains. If you’ve come up against some sort of seasonal respiratory struggle, you’ll definitely want to have mullein handy.
How to Buy a Quality Product: The key to choosing an effective mullein supplement? Read labels, ensuring that mullein leaf is the product’s active ingredient. “Prioritize natural sources and opt for supplements derived from herbs,” Swanegan recommends.
How to Take It: You can take mullein in liquid extracts, teas, and capsules. And while there’s no recent clinical data to indicate an ideal dosage, traditional use is up to three to four grams per day.
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The Takeaway
The natural world has abundant healing to offer—and the many herbs we can turn to to support our health and wellness throughout the colder months are certainly included in that. With the right lineup of herbal remedies stocked in your pantry, you’ll be ready to support everyday well-being and give your system an extra boost should you need it.
Since many of these remedies are most helpful when used at the first sign of something being awry, purchasing them before the days get cold and short will help you feel prepared and keep your sickness season as low-stress as possible.