Defeat Cold and Flu Bugs

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Ashwaganda (Withania somnifera), ginseng (Panax ginseng, P. quinquefolius) and reishi mushroom (Ganoderma lucidum). There are no studies showing that these herbs prevent or treat the common cold. But ginseng boosts the effectiveness of flu shots (see “Beat the Flu with a Flu Shot” on Page 26), and all three are safe immune stimulants, so it’s a good bet that they would bolster the body’s defenses against colds.

Hot herbal teas. Grandma was right about hot liquids. Cold viruses reproduce best at temperatures slightly below normal body temperature. Any hot herb tea warms the throat, impairing viral replication. Hot liquids also help soothe a sore throat, suppress cough and have a mild decongestant effect.

Other Helpful Nondrug Treatments

Try chicken soup — or vegetable soup. Chicken soup has been a folk cold treatment for centuries. In a famous study, Florida researchers showed that chicken soup does, indeed, relieve nasal congestion better than plain hot water. And University of Nebraska cold research confirmed chicken soup significantly reduced throat-cell inflammation. Surprisingly, the Nebraska group’s soup worked even before the chicken was added, when it was simply onion-rich vegetable soup. Many studies have shown that vegetables, notably onions, have anti-inflammatory action. Onions are close botanical relatives of the antiviral herb garlic.

Take enough vitamin C. Since 1970, when the late Nobel laureate Linus Pauling published Vitamin C and the Common Cold, this nutrient has ranked among the nation’s most popular — and most controversial — cold remedies. Some studies have shown preventive benefit, others have not. Some have shown treatment success, others have not.

Scientific controversy continues to rage, but the best current evidence is that vitamin C has modest preventive value and considerable — but not miraculous — value as a cold treatment. An Australian analysis of 29 studies shows that vitamin C significantly reduces the severity and duration of colds.

What about the studies showing no benefit for vitamin C? In general, they used too little of the vitamin for too short a time. You need at least 2,000 mg a day from the first throat tickle until the cold is gone.

Think zinc. Over the past 20 years, a dozen studies have tested zinc gluconate or zinc aspartate lozenges against colds. Most — including one trial of Cold-Eeze brand of lozenges — have shown that the mineral produces significantly shorter and milder colds. The effective dose ranges from 13 to 23 mg of zinc every two waking hours, from the first inkling of a scratchy throat until the cold is gone. The studies showing no benefit have generally used less than 13 mg of zinc for briefer periods. Note: Zinc makes some people queasy. If that happens to you, discontinue use.

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