Colds: which herbal infusions can help relieve the symptoms?

Winter brings colds back around. Unpleasant rather than serious, they leave you drained and bring on sore throats, coughs, headaches, a blocked nose or a mild fever. Natural remedies are a worthwhile avenue, whether you want to keep colds at bay or ease the symptoms when one takes hold. Among them, a herbal infusion for colds offers genuine comfort. Infusions made from certain plants, fruits and flowers can support you through the winter months. Here are our favourite ingredients for preparing your own decoctions and infusions at home.

Thyme infusion for the airways

Thyme is an aromatic herb that appears regularly in infusions and teas. Beyond its flavour, a thyme infusion is traditionally used to shorten a cold and calm respiratory symptoms. According to the European Medicines Agency monograph on Thymus vulgaris L., herba, thyme has an established traditional use for relieving coughs associated with colds and for symptoms of bronchial conditions. Its main active compound, thymol, is a phenolic compound with antiseptic properties. To prepare a good cold-relief infusion, steep three grams of dried leaves in 250 ml of near-boiling water for 10 minutes, or dilute some thyme hydrosol in a cup of hot water.

Rosemary infusion for headaches

Another aromatic Mediterranean herb, rosemary (Rosmarinus officinalis) is prepared as an infusion in boiling water. Within a few minutes, its essential oil is released into the drink. The plant's active compounds, including rosmarinic acid, are studied for their anti-inflammatory and pain-relieving properties. Rosemary infusion is traditionally used to improve circulation and help ease the headaches that often accompany a cold. The EMA has published a community monograph on Rosmarini folium recognising its traditional use.

Lemon in your infusion for immune support

Rich in vitamin C, lemon is a great ingredient to add to your cold infusion. Squeeze an organic lemon or let some lemon peel steep for a few minutes. According to the EFSA, vitamin C contributes to the normal functioning of the immune system (authorised health claim, EU Regulation 432/2012) and helps reduce tiredness and fatigue. If you find the infusion too sharp, stir in a teaspoon of honey at the end, once the drink has cooled slightly, to preserve its enzymes. Lemon also pairs beautifully with fresh ginger.

Sage for sore throats

When your throat is irritated, herbal infusions make a good source of support. Common sage leaf infusion is a particularly good example. The EMA monograph on Salviae officinalis folium recognises its traditional use for mild inflammations of the mouth and throat. Sage contains carnosic acid and ursolic acid, studied for their astringent, anti-inflammatory and antiseptic properties. Steep 1 to 2 grams of leaves in 150 ml of near-boiling water for 10 minutes. Drink it, or use it as a gargle to target the irritation directly.

The benefits of eucalyptus for colds

Eucalyptus is traditionally used to soothe the airways during winter episodes. It is said to have a calming effect on the ENT area, the throat, pharynx and vocal cords. The EMA has published a monograph on Eucalypti folium recognising its traditional use for the symptomatic relief of coughs associated with colds. For your cold infusion, use 1.5 to 3 g of dried eucalyptus leaves, or eucalyptus hydrosol diluted in a cup of hot water. Eucalyptus essential oil is highly concentrated: never take it orally without medical advice, and keep it away from children under 6.

Elderflower for fever

During winter, passing chills or flu-like states can sometimes bring on an unpleasant mild fever. Black elderberry (Sambucus nigra) is among the plants traditionally thought to promote perspiration and thereby help bring down a fever. Elderflower infusions are also said to support the immune system. The EMA monograph on Sambuci flos recognises its traditional use for relieving the early symptoms of a cold. Black elderberry contains polyphenols, including anthocyanins, which are the subject of ongoing phytotherapy research. A review published in Complementary Therapies in Medicine (PubMed) suggests an effect on symptom duration when taken early.

Easing symptoms with peppermint leaves

Colds so often mean a blocked nose and congested sinuses. Put the tissues down and reach for a peppermint leaf infusion (Mentha piperita). The EMA monograph on Menthae piperitae folium recognises its traditional use for the symptomatic treatment of coughs and colds. The infusion releases menthol, a compound that helps unblock the sinuses and nose. Peppermint is also thought to act on the breakdown of mucus and the soothing of the throat. Beyond its benefits for the airways, peppermint produces a cooling sensation, which can be welcome when you have a mild fever. You now have everything you need to make your own cold infusion. Use these ingredients on their own or combine them to layer flavours and benefits. Short on time? Try a ready-made blend like our organic thyme, rosemary and lemon infusion.

Other plants to help you through a cold

Beyond the classics, several other plants round out a winter phytotherapy toolkit. Here are the ones worth keeping in your cupboard.

• Echinacea (Echinacea purpurea): recognised by the EMA for its traditional use in immune support during a cold. Best taken at the first signs, in a short course of 5 to 10 days.
• Propolis: a resin collected by bees, traditionally used for ENT health. Available as a spray, lozenge, or stirred warm into honey. See ANSES 2019 opinion on propolis-based food supplements.
• Marshmallow (Althaea officinalis): its roots and flowers are rich in mucilages that soothe irritated throat mucous membranes. Best prepared as a warm decoction (15 minutes, cold-steeped first then gently heated) rather than a standard infusion.
• Scots pine: the essential oil, used only in atmospheric diffusion, scents the air and accompanies inhalations. Not for use in a drink.
• Tea tree (Melaleuca alternifolia): an essential oil known for its antimicrobial properties, to be used in diffusion or diluted topical application. Not for internal use without medical advice.
• Roman chamomile or matricaria: very gentle, ideal in the evening during a cold to calm the body and encourage sleep.
• Meadowsweet: traditionally used for its action on mild fever (it contains natural salicylate derivatives).

How herbal infusions work against a cold

A cold is a common, mild but unpleasant viral infection caused by more than 200 different viruses (primarily rhinoviruses). Classic cold symptoms include: a runny nose, nasal congestion, a blocked nose, sore throat, dry cough, sometimes headaches and fatigue. No medication cures a cold: according to WHO and ANSES guidance, only time and rest resolve it, typically within 5 to 10 days.

Cold-relief infusions work on 3 complementary levels:

• Hydration: hot liquid thins mucus and soothes the nasal mucous membrane.
• Inhalation: aromatic steam helps decongest and clear the airways.
• Active plants: gentle anti-inflammatory, antiseptic and expectorant compounds that help relieve symptoms.

A well-prepared cold infusion therefore combines warmth, steam and phytotherapy. It does not cure the viral infection, but it supports the body through the difficult days. It is one of the most accessible natural remedies and among the best tolerated by traditional medicine.

What does the research say about cold-fighting plants?

Cold phytotherapy is backed by a solid body of European monographs and published studies. Here is what the reference literature highlights.

• European Medicines Agency (EMA): publishes community monographs recognising the traditional use of more than 150 plants, including thyme, sage, eucalyptus, peppermint, black elderberry, rosemary and echinacea. These documents are the European reference for phytotherapy health claims.
• ANSES (French Agency for Food, Environmental and Occupational Health and Safety): recommendations on the use of plants in infusions and opinions on food supplements. ANSES notes that a herbal infusion is not without risk in cases of chronic illness or medication.
• EFSA (European Food Safety Authority): validates health claims relating to vitamin C and its role in immune function (EU Regulation 432/2012).
• WHO: the WHO Monographs on Selected Medicinal Plants document the traditional use of peppermint, thyme and eucalyptus in global phytotherapy.
• PubMed: systematic reviews on the effect of black elderberry, echinacea and thyme on the duration and intensity of cold symptoms can be found here (Hawkins et al., Schapowal et al.).

The role of an infusion remains that of support, never a medicinal treatment. If in doubt, consult a healthcare professional.

Summary table: which plant for which symptom

3 synergistic home cold blends

A homemade cold infusion is often more effective as a blend than with a single plant. Here are 3 tried-and-tested recipes to make at home.

"Airways" blend (cough, congestion)

For 1 large cup (250 ml):

• 1 teaspoon of organic dried thyme
• 1 teaspoon of dried eucalyptus
• 1/2 teaspoon of peppermint (Mentha piperita)
• 1 tablespoon of honey
• The juice of half a lemon

Pour boiling water over the plants and steep for 8 minutes, covered. Strain, then add the honey and lemon once the drink has cooled slightly. Drink 3 times a day.

"Sore throat" blend (sore throat, dry cough)

For 1 cup:

• 1 teaspoon of common sage
• 1 teaspoon of mullein (verbascum thapsus) or marshmallow
• 1 clove
• 1 teaspoon of honey

Same method: boiling water, 10 minutes covered, honey added at the end. The clove is particularly soothing for an irritated throat thanks to its eugenol, a natural anaesthetic.

"Immunity + mild fever" blend

For 1 cup:

• 1 teaspoon of black elderflower
• 2 thin slices of fresh ginger (or 1/2 tsp dried)
• A squeeze of lemon juice
• 1 teaspoon of honey

Black elderberry is traditionally known to support the immune system and help induce perspiration during a mild fever. Drink hot, 3 to 4 times a day during the acute phase.

Preparation: the golden rules

To get the most out of a cold infusion, follow these principles:

• Water: filtered if possible, never stagnant tap water.
• Temperature: 90 to 95 °C for most cold-relief plants (little risk of scorching them).
• Cover during steeping: this preserves the volatile essential oils that would otherwise evaporate.
• Steeping time: 5 to 10 minutes depending on the plant (the harder the part used, the longer it takes).
• Volume: 200 to 300 ml per cup, drunk hot.
• Frequency: 3 to 5 cups a day during the acute episode.
• Add honey and lemon juice at the end of steeping (excessive heat destroys honey's enzymes).

Precautions and contraindications

Even natural, medicinal plants are not without risk:

• Pregnant women: avoid common sage, thyme (in high doses) and peppermint essential oil. Favour chamomile, elderflower and lemon-honey.
• Children under 3: avoid peppermint, eucalyptus and sage. Favour chamomile and honey (after 12 months).
• Those with high blood pressure: limit sage (mild documented hypertensive effect).
• Pollen or Asteraceae allergy: take care with elderberry, echinacea and chamomile.
• Acid reflux: avoid peppermint, which relaxes the lower oesophageal sphincter.
• Anticoagulants: avoid clove in prolonged use.
• Chronic illness or medication: seek advice from a healthcare professional before starting any regular course.

A cold infusion remains a natural supportive remedy: if symptoms persist beyond 10 days or worsen, see your doctor.

Cold, flu or complication: when to see a doctor?

Colds and flu are often confused. Here is how to tell them apart:

• Cold: localised symptoms (nose, throat), absent or low fever (≤ 38 °C), gentle progression over 5 to 10 days, moderate fatigue.
• Flu: sudden general symptoms (high fever > 38.5 °C, aches, chills, exhaustion), rapid onset within a few hours.

See a doctor or healthcare professional if:

• Fever > 39 °C persisting for more than 3 days.
• Symptoms getting worse rather than better after 5 days.
• Thick green or yellow productive cough.
• Chest pain or shortness of breath.
• Sinusitis (facial pain, pressure).
• Ear infection (intense ear pain).
• Vulnerable individuals: children under 2, adults over 65, immunocompromised people, pregnant women.

Using infusions to manage cold symptoms is a supportive measure: no over-the-counter remedy replaces medical advice when in doubt.

Beyond the infusion: anti-cold hygiene habits

To maximise the effect of your infusions and speed up recovery:

• Rest: at least 8 hours of sleep, with an afternoon nap if possible.
• Hydration: 1.5 to 2 litres of water a day (infusions included).
• Ventilation: open windows for 10 minutes morning and evening; the virus concentrates in closed rooms.
• Humidification: a bowl of water on the radiator or a humidifier soothes the nasal mucous membrane.
• Nasal rinses with saline solution, 3 times a day.
• Diet rich in vitamin C (citrus fruits, kiwi, parsley), zinc (seeds, pulses) and honey.
• No intense exercise during the acute phase: it slows recovery.

More frequently asked questions about cold infusions

Which is the best herbal infusion for a cold?

There is no single universally "best" option. It depends on your main symptoms: thyme for a cough, sage for the throat, elderberry for fever, eucalyptus for congestion. Synergistic blends are often more effective than a single plant.

Can you drink a cold infusion as a preventive measure?

Yes, a preventive infusion is worthwhile throughout the winter months: support your immune system with elderberry, thyme and ginger, 2 to 3 times a week. It is not a vaccine, but a form of support.

How many infusions a day during a cold?

3 to 5 warm cups spread throughout the day. One in the morning (immunity), one at midday (airways), one in the afternoon (throat), one in the evening (calming, sleep).

Should you drink the infusion piping hot to decongest better?

No, hot but drinkable (60 to 70 °C). The steam rising from the cup helps with decongestion; the temperature in the mouth would only irritate the throat.

What is the difference between a lemon infusion and a honey infusion?

Lemon brings vitamin C and antiseptic acidity. Honey is antibacterial and soothes the throat. Ideally, combine both: lemon and honey in the same infusion.

Are cold infusions suitable for children?

Yes, from age 3 onwards in mild versions: chamomile, orange blossom, lemon and honey (honey after 12 months only). Avoid peppermint and sage before the age of 6 to 8.

Can you have an infusion before bed during a cold?

Yes, and it is actually recommended. Choose calming plants: chamomile, linden blossom, lemon balm. Avoid ginger in the evening (it is energising). A bedtime infusion keeps you hydrated through the night and aids sleep despite the congestion.

Does echinacea really work against colds?

The EMA recognises the traditional use of Echinacea purpurea for immune support at the onset of symptoms. Several reviews published on PubMed suggest an effect on episode duration when taken early. Echinacea should be avoided if you have an Asteraceae allergy or an autoimmune condition.

Can you combine an infusion with essential oils?

Yes, but with care. Essential oils should never be added directly to a hot drink. Favour inhalation (1 to 2 drops in a bowl of hot water), atmospheric diffusion, or diluted topical application. Hydrosols, which are much gentler, can however be added to an infusion.