Natural Remedies That Support Your Body During a Cold

When a cold hits, it often leaves you searching for relief and ways to recover faster. While there’s no instant cure, research shows that certain nutrients and lifestyle practices can support the immune system and may help shorten the duration or reduce the severity of symptoms.

Zinc

Zinc is one of the most well-researched nutrients for the common cold. Multiple studies have found that zinc lozenges, when taken within 24 hours of symptom onset, can reduce the duration of colds in adults (Hemilä & Chalker, 2015). Zinc plays an essential role in immune cell function and antiviral defense. It’s worth noting that long-term zinc supplementation should be paired with copper, since excessive zinc intake can interfere with copper absorption. However, short-term use during a cold does not pose this risk.

Vitamin C

Vitamin C is a classic go-to during cold season, and for good reason. It supports the immune system by enhancing the function of white blood cells and protecting tissues from oxidative stress. Some studies suggest that regular supplementation may slightly reduce the duration and severity of colds (Hemilä, 2017). While it may not prevent colds entirely, ensuring adequate intake can give the immune system extra support.

Vitamin D

Vitamin D plays a crucial role in immune regulation. Low vitamin D status has been linked to an increased risk of respiratory infections, and researchers have proposed this as one explanation for the higher incidence of colds and flu during winter (Martineau et al., 2017). Supplementing may support immune defense, but balance is key — excessive long-term vitamin D intake can be harmful. Monitoring levels through blood testing helps ensure optimal, safe supplementation.

Vitamin A

Vitamin A supports both innate and adaptive immunity. It strengthens the body’s first line of defense by maintaining the structural integrity of the respiratory mucosa, making it harder for viruses to take hold (Stephensen, 2001). Adequate vitamin A also enhances the body’s ability to mount an effective immune response once exposed to a virus.

Garlic

Garlic isn’t just for flavor — it contains sulfur compounds, such as allicin, with demonstrated antiviral and antimicrobial properties. Clinical trials suggest garlic supplementation may reduce the frequency of colds and support faster recovery (Josling, 2001). Adding fresh garlic to meals or considering a high-quality supplement can be a helpful natural strategy.

Sleep

Adequate sleep is one of the most powerful ways to strengthen the immune system. Research has shown that individuals who sleep less than 7 hours per night are more likely to develop a cold after exposure to the virus compared to those who sleep 8 hours or more (Prather et al., 2015). Prioritizing rest enables the body to allocate its energy toward fighting infection and promoting healing.

Together, these nutrients and lifestyle practices create a strong foundation for immune support. While none are a cure for the common cold, they may help your body recover more effectively.