© Freepik
August 25, 2025
Lena Sämann
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.
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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.
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.
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:
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:
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:
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:
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:
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.
The study results on echinacea are mixed. While some studies show positive effects, others conclude that the effect is not significantly beyond placebo.
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.
Home remedies are no substitute for medical treatment. Seek medical attention if you experience:
While home remedies can alleviate symptoms, prevention is even more effective:
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.
