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August 25, 2025
Lena Sämann
- Health
Home remedies for colds: What really helps
Cough, cold, hoarseness - which home remedies really help with cold symptoms? Our article explores the scientific evidence behind traditional remedies and reveals what actually contributes to relief.
A cold catches each of us several times a year. While reaching for medicine is often the first reflex, many people swear by tried and tested home remedies. But which of these traditional healing methods actually have a scientific basis? We have delved into the research and present evidence-based home remedies that can demonstrably relieve your cold symptoms.
Why home remedies make sense for colds
Colds are caused by viruses and usually heal on their own. Since antibiotics are ineffective against viral infections, the treatment focuses on symptom relief. Here, well-researched home remedies can be a valuable addition or alternative to over-the-counter medications.
The great advantage of many home remedies lies in their good side effect profile and their usually cost-effective availability. However, the key is the correct application and realistic expectations of their effectiveness.
Scientifically proven home remedies for cold symptoms
1. Honey for cough – The sweet cough suppressant
The evidence: Multiple studies, including a 2018 Cochrane Review, demonstrate the cough-suppressing effects of honey. Especially in children over one year old, honey proved more effective against nighttime cough than placebo or even some cough syrups.
How honey works: The antimicrobial properties and consistency of honey form a protective film in the throat, alleviating irritation and calming the cough reflex.
Proper use:
- Adults: 1-2 teaspoons pure before bedtime
- Children (1-12 years): ½ teaspoon before bedtime
- Important note: Honey should not be given to children under 12 months (risk of botulism)
2. Ginger – The spicy miracle weapon
The evidence: Studies from 2013 and 2019 show that Ginger has anti-inflammatory and pain-relieving properties. Especially for sore throats and nausea that sometimes accompany colds, ginger proves effective.
How ginger works: The pungent substances gingerol and shogaol have anti-inflammatory effects and may promote circulation, which supports the healing process.
Proper application:
- Peel fresh ginger (2-3 cm) and slice
- Pour with hot water and let it steep for 10 minutes
- Drink 2-3 cups daily
- Alternatively: chew ginger or combine as tea with honey
3. Saltwater Gargle - Simple but effective
The Evidence: A 2005 Japanese study with over 400 participants showed that regular saltwater gargling can reduce the frequency of respiratory infections. Further studies support its effectiveness for sore throats.
How saltwater works: The salt draws water out from bacteria and viruses, acts as a disinfectant and can reduce swelling in the throat.
Proper application:
- Dissolve 1 teaspoon of salt in a glass of lukewarm water
- Gargle for 30 seconds, then spit out
- Apply 3-4 times daily
- Tip: Do not mix too concentrated to avoid irritations
4. Chicken soup – More than just comfort food
The evidence: A frequently cited study from the University of Nebraska in 2000 showed that chicken soup actually has anti-inflammatory properties and reduces the movement of certain immune cells (neutrophils).
How chicken soup works: The combination of liquid, electrolytes, amino acids, and warmth supports the body in recovery. Additionally, the vapors can clear the nasal passages.
Correct application:
- Homemade soup is preferable to industrial products
- Made with lots of vegetables (onions, carrots, celery)
- Enjoy slowly and warm
- Small portions several times a day
5. Drink enough – liquid as medicine
The evidence: While no randomized trials define the optimal amount to drink with colds, the importance of hydration is medically undisputed. Dehydration has been shown to worsen cold symptoms.
Here's how proper hydration works: Thins mucus, makes coughing easier, supports immune function, and compensates for fluid loss from fever and increased mucus production.
Correct application:
- At least 2-3 liters daily for colds
- Warm drinks are often perceived as more pleasant
- Herbal teas, warm water with lemon, or diluted juices
- Caffeine and Avoid alcohol
Home remedies with limited scientific evidence
Vitamin C – Overrated miracle weapon
Contrary to popular belief, studies show that Vitamin C only acts preventively in cases of extreme physical stress (marathon runners, soldiers in Arctic conditions). Once a cold has already broken out, the benefit is minimal.
Echinacea – Inconclusive study results
The study results on echinacea are mixed. While some studies show positive effects, others conclude that the effect is not significantly beyond placebo.
Garlic - Theoretically promising
Although garlic has antimicrobial properties, the study situation for colds is thin. A small study showed preventive effects, but the evidence is not yet sufficient.
When should you see a doctor?
Home remedies are no substitute for medical treatment. Seek medical attention if you experience:
- Fever over 39°C or lasting longer than 3 days
- Severe sore throat or earache
- Persistent symptoms for more than 10 days
- Shortness of breath or chest pain
- For infants under 3 months always
- Worsening after initial improvement
Prevention: The best medicine
While home remedies can alleviate symptoms, prevention is even more effective:
- Regular hand washing (20 seconds with soap)
- Distance from sick people
- Sufficient sleep (7-9 hours)
- Stress management
- Balanced diet
- Regular exercise
Conclusion: Home remedies as a useful supplement
Science confirms what generations have known: Some home remedies can actually alleviate cold symptoms. Honey, ginger, saltwater gargling, and chicken soup have proven their effectiveness in studies. It is important to realistically assess their limits and apply them correctly.
Home remedies do not replace medical treatment for severe symptoms, but they can be a valuable, low-side-effect supplement to relieve typical cold symptoms. However, the best strategy remains prevention through a healthy lifestyle and good hygiene.
Important note: This article is for information purposes and does not replace medical advice. Please consult a doctor for persistent or severe symptoms. Medical advice is especially advisable for children, the elderly, or individuals with pre-existing conditions.
