Cold Remedies to Try—And Those to Avoid

The common cold is a viral upper respiratory infection that causes a runny or stuffy nose, sore throat, headache, cough, and fatigue. Most adults experience two to three colds a year, and children get them even more frequently.

While the only way to cure the common cold is to rest and let it run its course, self-care, home remedies, and over-the-counter medicines may relieve your symptoms and help you feel better. This article discusses effective cold symptom remedies, which remedies to avoid, and signs you should see a healthcare provider. 

Self-Care Strategies 

Self-care strategies can help ease discomfort and support your immune system when you have a cold. These simple methods won’t cure a cold, but may help you get back on your feet sooner. 

Prioritize Sleep

If you feel run-down and extra-tired, listen to your body and prioritize sleep and rest. Getting enough sleep is one of the best things you can do to help your body heal from a cold. While you sleep, your immune system releases cells called cytokines (a type of "natural killer" cell) that fight viruses like those that cause the common cold. Lying down can worsen your congestion, so propping your head up with pillows or using a humidifier in your room may help you breathe easier.

Drink Plenty of Fluids

Staying hydrated is always important for maintaining good health, and it is especially beneficial when battling the common cold. Drinking clear fluids like water, broth, or warm lemon water helps thin mucus in your sinuses, making it easier to clear congestion.

Taking sips of water or hot herbal tea may calm a nagging cough, and sucking on ice cubes or popsicles can soothe a sore throat. While the common cold isn’t likely to cause dehydration, adequate fluid intake helps prevent dehydration, which may worsen cold symptoms like fatigue or headache.

Use a Humidifier 

Humidifiers are devices that add moisture to the air, which is helpful in winter when the air is drier. Dry air can irritate your airways and worsen cold symptoms like congestion, cough, and sore throat. A humidifier in your room helps keep your airways lubricated, which may soothe a sore, irritated throat and relieve coughing. It also moistens your nasal passages, which may improve nasal congestion.

Make sure your humidifier is clean before each use, as bacteria, mold, and mildew can build up in humidifiers and contaminate the air you breathe.

Gargle with Saltwater

Gargling with warm salt water is a simple way to relieve a sore throat temporarily. Salt water gargling helps break up mucus in the back of your throat and reduces inflammation and swelling, which may help ease throat pain.

To make a saltwater gargle, add ½ teaspoon of sea or table salt to 8 ounces of warm water and stir to ensure the salt fully dissolves. Gargle for up to 30 seconds and spit out the solution. You can repeat a saltwater gargle several times a day.

Warm Compress for Sinus Relief 

A warm compress over your face may quickly relieve congestion-related sinus pressure and pain. To make a warm compress, soak a washcloth or towel in warm water, wring out the excess water, and place the washcloth on your nose, forehead, and cheeks for several minutes. The warmth of the compress increases blood flow to the area, reducing sinus pressure and discomfort.

Eat Immune-Boosting Foods

While you may not have a big appetite when your cold symptoms are at their worst, fueling your body with the nutrients it needs is one of the best ways to boost your immune system while fighting a cold. Foods containing antioxidant-rich nutrients and anti-inflammatory properties may shorten the duration of the common cold and reduce the severity of your symptoms. These foods include: 

• Kiwifruit
• Citrus fruits (e.g., oranges, grapefruits)
• Berries (e.g., strawberries, blueberries)
• Green vegetables (e.g., spinach, broccoli, kale, green peppers)
• Seeds and nuts (e.g., flaxseeds, walnuts) 
• High-fiber foods (e.g., black beans, peas, chickpeas)

Honey

A spoonful of honey may be one of the most effective natural remedies for managing cold symptoms. Honey has antiviral and antibacterial properties and may help thin mucus, relieve a sore throat, and ease coughing. Research shows that honey can be more effective than OTC cough syrups in reducing a cough. If coughing keeps you up at night, try adding a teaspoon of honey to a cup of herbal tea or warm water for relief.

Over-The-Counter (OTC) Medicines 

Over-the-counter medicines (OTC) won’t shorten the length of a cold, but they can help control symptoms and relieve discomfort while your body fights the virus. 

Throat Lozenges and Sprays

Throat lozenges and sprays provide fast, temporary relief for a scratchy, irritated throat. Most OTC throat lozenges and sprays contain anesthetic (pain-relieving) ingredients such as benzocaine that coat and temporarily numb the throat.

Cough Drops 

Cough drops containing cough-suppressing ingredients (antitussives), such as menthol, which temporarily cool the throat to reduce coughing. Others contain ingredients that coat the throat (e.g., honey) to relieve dry coughs. Some research suggests that overusing cough drops containing menthol may prolong the duration of a cough, so follow the directions on the packaging or use as directed by your healthcare provider.

Saline Nasal Sprays

OTC saline nasal sprays are salt water-based (saline) solutions that thin mucus to relieve sinus congestion and discomfort. Research shows that nasal irrigation using saline several times a day effectively reduces nasal congestion, throat discomfort, and cough in people with the common cold.

Making a homemade saline solution for nasal rinsing is an alternative to buying OTC saline sprays or solutions. Mix one teaspoon (tsp) of iodine-free salt and a pinch of baking sodium into 2 cups of warm filtered, previously boiled, or distilled water. Add the solution to a squirt bottle or a neti pot and gently squeeze or pour the solution into each nostril, one at a time. After rinsing each nostril, blow your nose into a tissue to clear mucus from your nasal passages.

Antihistamines

Though antihistamines are primarily used to treat allergies, evidence suggests they may help manage cold symptoms, such as sneezing and runny nose, when combined with oral decongestants and/or OTC pain relievers, especially in the first two days after symptoms appear. Examples include Dimetapp (brompheniramine), Vicks NyQuil, and Tylenol Cold and Cough Nighttime (doxylamine).

Pain Relievers

Over-the-counter pain relievers, such as Advil (ibuprofen) and Tylenol (acetaminophen), can help relieve pain and discomfort associated with the common cold. These medicines may help reduce headaches, muscle aches, and fever. Follow the dosage instructions on the label and avoid taking more than the recommended amount.

Supplements 

Some dietary supplements may support optimal immune function and reduce inflammation to help your body heal from a cold. 

Vitamin C 

A powerful antioxidant, vitamin C may reduce the duration and severity of common cold symptoms when taken within the first 24 hours of a cold. You can eat vitamin C-rich foods, such as citrus fruits and berries, or supplement with up to 8 grams daily of vitamin C at the first sign of a cold to help get rid of it faster. After the first day or two of a cold, vitamin C will not likely affect your symptoms or how long your cold lasts.

Zinc 

Zinc is an essential mineral found in some foods and dietary supplements. Zinc plays a role in boosting immune function and may reduce the duration of a cold. Some research suggests that taking zinc at the first sign of a cold—especially in syrup or capsule form—may shorten the duration of cold symptoms, but will have little effect on symptom severity. 

Vitamin D 

In the United States, you’re more likely to get a cold in the fall and winter months, when people are less likely to get adequate amounts of vitamin D from the sun’s rays. Supplementing with vitamin D, the "sunshine vitamin," may promote healing and lessen cold symptom severity.

A study examining the effects of vitamin D on the common cold found that supplementing with 1,000 IU vitamin D daily for four weeks, followed by 400 IU daily for eight weeks, led to a 15% reduction in the severity of symptoms and a 36% reduction in the length of colds. 

Cold Treatments to Avoid

Some treatments are ineffective for managing the common cold. Others are unsafe for infants and children. Cold treatments to avoid include: 

• Antibiotics: Antibiotics are only effective against bacterial infections and are ineffective in treating viruses like those that cause the common cold. Taking antibiotics for a cold will not make you feel better and may contribute to antibiotic resistance.
• OTC medicines containing phenylephrine: Over-the-counter cold and cough products containing phenylephrine, such as DayQuil and Sudafed, are ineffective for treating nasal congestion and work no better than a placebo, according to a September 2023 FDA ruling.
• Decongestant nasal sprays: Decongestant sprays can cause rebound congestion, worsening your symptoms after you stop using the spray.
• Essential oils: Though safe for use in a diffuser or cold mist vaporizer for aromatherapy purposes, essential oils applied topically can irritate the skin and may be toxic if ingested.
  

Many cold treatments considered safe for adults can be harmful to young children. When your child has a cold, avoid the following:

• Over-the-counter cough and cold medicines: Cough and cold medicines are unsafe for children ages four and under. Children ages 4 to 6 may use cough medicine when recommended by a healthcare provider. These medicines are generally safe for children ages six and up.
• Honey for children under 1: Honey may contain Clostridium botulinum bacteria spores, which can cause severe illness in babies (infant botulism).

How Long Does a Cold Last?

A typical cold lasts seven to 10 days, though some people may experience symptoms for up to two weeks. The common cold generally goes through four stages: 

• Incubation: The time between exposure to the cold virus and when symptoms develop is called the incubation period, typically lasting 1 to 3 days.
• Early symptoms: Initial cold symptoms may include a runny nose, sneeze, or a scratchy throat; this stage lasts 1 to 2 days.
• Peak symptoms: Symptoms are at their worst at this stage and may include nasal congestion, coughing, body aches, runny nose, and postnasal drip. The peak symptoms stage typically lasts between 2 to 3 days.
• Recovery: Cold symptoms usually improve from day seven until you fully recover. Some people recover within seven to 10 days, and others may have a lingering cough for up to two weeks.  

How to Prevent a Cold

You can protect yourself and others from the common cold by:

• Washing your hands frequently with soap and water, especially after spending time in public spaces, using the bathroom, and before preparing and eating food
• Avoiding close contact with people who have a cold or cold symptoms 
• Covering your nose and mouth when coughing and sneezing, ideally with a tissue or the crook of your elbow
• Avoiding touching your face, including your nose, eyes, and mouth
• Avoiding smoking and secondhand smoke exposure
• Wearing a mask, especially if you have a weakened immune system or spend time with people who do

When to See a Healthcare Provider

See a healthcare provider for cold symptoms if you have:

• Trouble breathing
• Dehydration
• Symptoms lasting ten days or longer
• Symptoms that worsen or improve and return 
• Fever for four or more days 
• An underlying condition (e.g., asthma) with worsening symptoms 

A Quick Review

The common cold is an upper respiratory viral infection that causes a runny nose, nasal congestion, sore throat, and cough. There is no cure for the common cold, but most people recover within ten days. You can help get rid of a cold and feel better faster by getting plenty of rest, staying hydrated, and eating nutritious foods.

Taking zinc or vitamin C supplements at the first sign of a cold may help lessen the severity of cold symptoms or shorten the duration of a cold. See a healthcare provider if you have cold symptoms lasting more than ten days, worsening symptoms after a week, or developing a persistent fever or trouble breathing.