No natural remedy has been shown to make the flu end sooner. NIH’s National Center for Complementary and Integrative Health (NCCIH) says it plainly: there is currently no strong scientific evidence that any natural product is useful against the flu [1]. That sounds like a letdown, yet it frees you to focus on what home care does well. Flu week is mostly about getting through the worst days with less misery while your body does the hard work, and plenty of simple steps help with that.
We have been making natural remedies at The Relief Products for more than 35 years, so we say this from inside the category. We would rather you choose any remedy, ours included, with clear eyes than with false hope.
By the end of this guide, you will be able to sort the steps that ease flu symptoms from the supplements that have only been studied, spot what deserves extra caution, and recognize the moment a clinician should take over.
Flu Versus a Bad Cold, and What Comfort Care Can Do
Flu and colds share a season and several symptoms, but they are different illnesses, and that difference matters when you read about remedies. Much of the encouraging research on natural products was done on colds. A result that looks promising for a sniffly week may say nothing about flu.
Flu tends to arrive all at once. CDC describes symptoms that usually come on suddenly: fever or feeling feverish with chills, cough, sore throat, a runny or stuffy nose, muscle or body aches, headaches and fatigue [2]. Some people, more often children than adults, also have vomiting and diarrhea, and not everyone with flu runs a fever.
CDC’s side-by-side comparison shows where the two illnesses usually part ways:
| Sign | Common cold | Flu |
|---|---|---|
| How it starts | Gradual | Abrupt |
| Fever | Rare | Common; lasts 3 to 4 days |
| Aches | Slight | Common; often severe |
| Fatigue and weakness | Sometimes | Usual |
| Headache | Rare | Common |
The reassuring part of CDC’s guidance is that most people who get flu recover in a few days to less than two weeks. So the realistic goal for home care is modest and still worth taking seriously: rest, stay hydrated, ease the aches and the sore throat, and watch for signs that the illness needs more than a quiet week on the couch.
If your week looks more like the cold column, our guide to natural cough and cold solutions covers that side of the season in more depth.
Comfort Measures With the Strongest Footing
The steps below will not shorten the flu. They are the ones health systems return to again and again for respiratory illness, and they carry little risk when used sensibly. Several of them appear on CDC’s list of ways to manage cold symptoms [3], and a UT Southwestern physician lists rest and hydration among the fundamentals of immune support.
Rest, Fluids and Moist Air
- Fluids, early and often. Water, warm tea, clear broth and soup all count. Warm drinks are soothing, and sipping steadily through the day keeps you from falling behind on fluids when your appetite is gone.
- Real rest. Sleep and time off are the plainest items on any list, and they appear on every one.
- A clean humidifier or cool mist vaporizer. Adding moisture to dry indoor air can make a raw nose and throat feel better. Keep the tank clean and follow the manufacturer’s cleaning directions.
- Steam from a bowl or a shower. Breathing the steam from a bowl of hot water or a hot shower is another option CDC lists. Keep faces a safe distance from very hot water, and skip the bowl method with young children, who can be scalded.
Soothers for a Sore Throat and Cough
Throat pain and a hacking cough often outlast the fever, so it helps to have a few gentle options ready:
- Warm salt-water gargle. Dissolve a little salt in a cup of warm water, gargle, and spit it out rather than swallowing. This one suits older children and adults who can gargle without swallowing.
- Honey. A spoonful on its own or stirred into warm tea can calm a cough for anyone 1 year and older. Never give honey to a baby under 1 [3].
- Throat lozenges or cough drops. These can ease a scratchy throat, though CDC advises against them for children under 4.
- An extra pillow. Propping your head up a little can make a stuffy night easier to sleep through.
If you like a menthol rub, keep it on the chest or around the outside of the nose, never inside the nostrils, and never swallow essential oils.
Notice what is missing from this list: anything that promises to flush the flu out of your system. These steps make the days easier. They do not change how long the illness lasts.
Supplements and Herbs: What the Research Shows
Here is the bottom line before the details. NCCIH’s review of complementary health approaches found that none has been shown to prevent flu or relieve flu symptoms [4]. NCCIH last updated that review in 2016, so read it as a long-standing summary rather than fresh research.
So why do zinc, vitamin C and similar products come up every flu season? Mostly because the encouraging studies were done on colds. For flu, NCCIH’s review lists elderberry, echinacea, vitamin C, vitamin D, green tea, American ginseng, Chinese herbal medicines and Oscillococcinum as approaches that have been studied without enough evidence to say they help [4].
The table separates the cold evidence from the flu evidence for the products people ask about most.
| Remedy | Where the research points | Evidence note for flu | Worth knowing first |
|---|---|---|---|
| Oral zinc | Colds: may shorten a cold when started within about 24 hours of symptoms [1] | Not established | Avoid zinc nasal sprays and gels, which are linked to long-lasting or permanent loss of smell. Long-term high doses can lower copper |
| Vitamin C | Colds: regular use only slightly shortens them and does not prevent them in the general public | Not established; no benefit when started after symptoms begin | Large amounts can cause diarrhea, nausea and cramps |
| Elderberry | Studied for flu; evidence is limited | Not enough evidence | Raw elderberries are toxic, so use only commercially prepared products [5] |
| Echinacea | Studied mostly for colds, with mixed results | Not enough evidence | Products vary widely; allergic reactions are possible |
| Garlic | Studied for colds | Not enough evidence for colds; not established for flu | Mention it to your clinician if you take it as a supplement |
| Probiotics | Colds: low-quality evidence | Weak; little is known about long-term safety | Evidence is too thin to guide choices |
| Oscillococcinum (homeopathic) | Studied for flu | Not enough evidence, per NCCIH | Included because NCCIH names it in its review |
Two notes belong next to that table. First, “natural” is not the same as harmless. Supplements and herbs can cause unwanted reactions, interact with prescription medicines, or contain something different from what the label says. Oral zinc, for example, can interact with some antibiotics.
Second, you may come across a more upbeat 2017 review by Haider Mousa, which reports that several herbs showed activity against respiratory viruses [6]. Much of the work it covers was done in the lab or in animals. That makes it early evidence, and not enough to recommend any herb for flu.
Safety Notes Before You Try Anything New
Before you add a supplement or herb to your flu week, run through this short checklist. It comes mostly from UT Southwestern’s guidance on home remedies [5]:
- Check with a clinician first if you are pregnant or breastfeeding, buying for a child, have a weakened immune system, have kidney or liver disease, take prescription medicines, or have surgery coming up.
- Know how supplements are regulated. Herbal supplements are not regulated by FDA for safety, quality or effectiveness the way prescription drugs are, and labels may not match what is inside.
- Look for a third-party testing seal, such as USP, NSF International or ConsumerLab, which means an outside organization has tested the product.
- Skip the megadoses. High-dose supplements and IV infusions are best avoided unless a doctor prescribes them, because they can bypass the body’s natural filtering and sometimes cause heart or breathing problems.
- Use safe water for nasal rinses. Choose distilled, sterile, or boiled-and-cooled water, never water straight from the tap.
- Tell your doctor or care team about the supplements and herbal products you use, so they can check for interactions with your prescriptions.
This checklist is written for dietary supplements and herbs. Our homeopathic medicines are FDA-registered as OTC medicines, and we explain where they fit further down.
Where Vaccines and Prescription Antivirals Fit
We believe natural options and conventional medicine both have a place in family health, and for flu the conventional side carries the heaviest load. CDC recommends a flu vaccine every year for everyone 6 months and older, and NCCIH calls vaccination the best protection.
Antibiotics are not part of the picture, because they do not work on flu. Prescription antiviral medicines are different. CDC says they can ease symptoms and shorten the time you are sick by about a day, and that they work best when started within 1 to 2 days after symptoms begin [7]. Most healthy people with a mild case do not need them, but CDC recommends starting them promptly for people at higher risk of serious complications.
CDC names these groups as higher risk:
- Adults 65 and older
- Children younger than 5, especially those younger than 2
- Pregnant women
- People of any age with chronic conditions such as asthma, diabetes or heart disease
That short window is the practical point. If you or someone you care for is in one of these groups and flu seems likely, call a clinician early rather than waiting to see whether rest and tea are enough. Every step in this guide, and every product we make, belongs alongside that care.
Where Our Cold and Flu Products Fit
We make a small cold and flu line for people who want gentle support for symptoms during those days of rest. These are homeopathic remedies made with 100% natural active ingredients and manufactured under CGMP (Current Good Manufacturing Practices) standards. Our products are FDA-registered as OTC medicines, are gentle on the body, and have no known drug interactions, which matters if you already take other medications.
Each one provides temporary relief of symptoms, according to homeopathic indications:
- Cold & Flu Spray is a black cherry oral spray for temporary relief from common symptoms including fever, chills, runny nose, pain in throat and nausea. It is suitable for adults and children 12 years and above.
- Black Elderberry Cold + Flu Relief comes as Fast Dissolving Tablets that dissolve under the tongue, for temporary relief of cold and flu symptoms such as nasal and sinus congestion, runny nose, sore throat, coughing, sneezing, and chills and fever. It is suitable for adults and children ages 4 and over.
- Flu Relief is also a Fast Dissolving Tablet, for temporary relief of flu symptoms such as body aches, headache, fever, chills and fatigue. It is suitable for adults and children ages 2 and over.
The elderberry in our Black Elderberry tablets is a homeopathic ingredient (Sambucus nigra), micro-diluted according to the Homeopathic Pharmacopoeia of the United States, so it is a different kind of product from the elderberry syrups in the table above.
We also want to be straight with you. Homeopathic remedies work on a different principle from the supplements and herbs above, and NCCIH’s review lists Oscillococcinum, a homeopathic flu product, in the same not-enough-evidence group, which is why we still tell readers to put vaccination, rest and a clinician’s advice first. Our labels say the same: a physician should rule out serious causes, these products are meant to complement rather than replace medical care, and you should stop and ask a doctor if symptoms last longer than the label allows (7 days for the spray and the elderberry tablets, 3 days for Flu Relief).
Signs It Is Time to Call a Doctor
Home care has a clear edge. CDC lists emergency warning signs that mean a person needs medical care right away [2]. Those lists are not all-inclusive, so call about any symptom that feels severe or worrying.
Warning Signs in Adults
- Difficulty breathing or shortness of breath
- Persistent pain or pressure in the chest or abdomen
- Persistent dizziness or confusion, or being hard to wake
- Seizures
- Not urinating
- Severe muscle pain, or severe weakness or unsteadiness
- Fever or cough that improves, then returns or gets worse
- Chronic medical conditions getting worse
Warning Signs in Children
- Fast breathing or trouble breathing
- Bluish lips or face
- Ribs pulling in with each breath
- Chest pain, or muscle pain so severe the child refuses to walk
- Dehydration: no urine for 8 hours, dry mouth, or no tears when crying
- Not alert or interacting when awake, or any seizure
- Fever above 104°F that fever-reducing medicine does not bring down
- Any fever in a baby younger than 12 weeks
If you are in a higher-risk group, do not wait for any of these signs. Call early, because antivirals work best in the first 1 to 2 days [7].
Frequently Asked Questions
How can I get over the flu faster?
No natural remedy has been shown to speed recovery. Rest and fluids help you feel better while the illness runs its course. For people who need them, prescription antivirals started early can shorten illness by about a day, and a yearly vaccine is the best protection for the seasons ahead.
What helps flush out the flu?
Nothing flushes it out. Fluids still matter, because they keep you hydrated and make a sore throat and a stuffy head easier to live with, but they do not wash the illness out of your body.
Is there an herb that works against the flu?
Some herbs show activity in lab studies, as the 2017 review by Mousa describes [6]. In people, though, NCCIH finds no strong evidence that any natural product helps against flu. We would be wary of any article or label that names a single best herb for it.
How long does the flu last?
Most people recover in a few days to less than two weeks. When fever is part of it, CDC says it commonly lasts 3 to 4 days. If you start to feel better and then your fever or cough comes back or worsens, call your doctor.
Can I take zinc or vitamin C for the flu?
The evidence for both is about colds, not flu. Oral zinc may shorten a cold when started within about 24 hours, and vitamin C only slightly shortens colds with regular use; neither is established for flu. If you try zinc, take it by mouth rather than as a nasal spray, and check with a clinician if you also take antibiotics.
Making Flu Week More Comfortable
Flu week asks for patience more than cleverness. Lean on rest, fluids, moist air and warm drinks. Look at supplements with healthy caution and a label you can trust. Keep vaccination and an early call to a clinician at the center of your plan, especially when someone in your home is at higher risk.
That balance is what Stay Healthy, Naturally® means to us. If you would like a gentle option for the achy, feverish days, learn more about our cough and cold remedies, or reach our team on LiveChat with any question about which one suits your family.
References
[1] National Center for Complementary and Integrative Health (NCCIH), NIH. “5 Tips: Natural Products for the Flu and Colds: What Does the Science Say?” nccih.nih.gov, undated. https://www.nccih.nih.gov/health/tips/tips-natural-products-for-the-flu-and-colds-what-does-the-science-say
[2] Centers for Disease Control and Prevention, National Center for Immunization and Respiratory Diseases. “Signs and Symptoms of Flu.” cdc.gov, August 26, 2024. https://www.cdc.gov/flu/signs-symptoms/index.html
[3] Centers for Disease Control and Prevention. “Manage Common Cold.” cdc.gov, March 11, 2026. https://www.cdc.gov/common-cold/treatment/index.html
[4] National Center for Complementary and Integrative Health (NCCIH), NIH. “Colds, Flu, and Complementary Health Approaches.” nccih.nih.gov, last updated November 2016. https://www.nccih.nih.gov/health/colds-flu-and-complementary-health-approaches
[5] Thu Tran, MD. “Ginger to zinc: Safe ways to use home remedies, supplements when sick.” UT Southwestern Medical Center, December 8, 2025. https://utswmed.org/medblog/herbal-supplements-home-remedies-cold-flu/
[6] Haider Abdul-Lateef Mousa. “Prevention and Treatment of Influenza, Influenza-Like Illness, and Common Cold by Herbal, Complementary, and Natural Therapies.” Journal of Evidence-Based Complementary & Alternative Medicine (via PubMed Central), 2017. https://pmc.ncbi.nlm.nih.gov/articles/PMC5871211/
[7] Centers for Disease Control and Prevention. “Treating Flu with Antiviral Drugs.” cdc.gov, June 26, 2026. https://www.cdc.gov/flu/treatment/antiviral-drugs.html
