12 Natural Flu Remedies

Bone-Healthy Living / Health / November 22, 2018

12 Natural Flu Remedies

Did you know 5 to 20% of the U.S. population will get the flu this year?

What’s more, older folks are at a heightened risk of catching the flu and developing flu-related complications because we tend to have a weakened immune system. With flu season upon us, that’s probably not music to your ears!

So, you may be wondering how to avoid the unpleasantries of the flu altogether. Or if you’ve already caught it – how you can quickly remedy it. Either way, this post is for you. We’ve got 12 natural flu remedies for you to try, that could help keep you functioning at 100% this flu season!

What is the Flu?

For those that are unfamiliar, the flu (influenza) is an infection caused by a virus that affects the nose, throat and lungs.

People often wonder whether they have a cold or the flu. Both diseases are caused by viruses that infect the respiratory system, and both can have similar symptoms. Check out the table below to see the key differences between cold and flu symptoms:

Symptom Cold Flu
Cough Common Common, and can become severe
Sneezing Common Common
Headache Rare Sudden onset and can become severe
Sore throat Common Common
Stuffy nose Common Common
Fever Rare in adults, but children and infants can experience fevers A fever of 100 degrees F (38 degrees C) is common and can even increase a few degrees in extreme cases. Typically lasts 3 to 4 days
Muscle aches Sometimes, but mild Common, and often severe
Tiredness/Weakness Sometimes, but mild Common, and often severe
Extreme exhaustion Rare Common
Nausea/Vomiting Rare Sometimes


Please note: Vulnerable individuals (including young children, pregnant women, adults who are 65 and over, and those who have a pre-existing medical condition) who experience flu symptoms or trouble breathing should consult their doctor. Healthy individuals can learn more about how the flu affects the body and how you can help remedy it naturally in the information provided below.

Flu symptoms can develop quickly, and may make it impossible to get out of bed for days. While colds rarely have severe complications, the flu can have potentially deadly complications like pneumonia.

What’s more, according to the Centers for Disease Control (CDC), the flu is extremely contagious. (The CDC actually provide a handy resource which shows how active the flu virus is in each American state– you can check it out here.) When someone infected with the virus coughs or sneezes, microscopic droplets can travel up to six feet and be inhaled by another person. Talk about nasty!

Plus, most people spread the flu before they experience symptoms. So it’s important to remember that a healthy immune system can fight off and prevent the flu virus from affecting you. Having a depressed immune system can lead to the flu.

Luckily, if you do happen to succumb to it – natural flu remedies can help! But first, we’ll talk about common conventional flu remedies and their effects.

Common Conventional Flu Remedies

The most common way to combat the flu is to get vaccinated every year before the flu season begins. And yet, millions of people who do get vaccinated still come down with the flu every year.

Part of the problem is that the flu virus is constantly changing. That means the vaccination to combat the flu must also change accordingly, and success rates can vary. In fact, the flu vaccination used in Australia during the 2017 flu season only had an estimated 10% effectiveness.

FluMist, a nasal spray vaccine brand, shared the results of their 2015 to 2016 influenza vaccine effectiveness study. FluMist was 46% effective at preventing the flu, while the more traditional flu shot was 65 % effective. Additional stats confirm vaccine effectiveness typically ranges between 40% and 60%.

If you ask me, those numbers don’t inspire confidence in their ability to prevent the flu!

Yet, organizations like the Centers for Disease Control and Prevention (CDC), which people turn to to make important health decisions, still support the use of vaccinations.

Except for one small recommendation change for the 2016-2017 season, where the CDC actually recommended against the use of the nasal spray vaccine (live attenuated influenza vaccine or LAIV) after claiming it was safe and effective for years. *The page citing that has now been conveniently removed from the CDC site. Unfortunately, they still recommend the use of injectable influenza vaccines (including inactivated influenza vaccines and recombinant influenza vaccines).

In addition to low effectiveness, vaccines have large potential for side effects. Minor side effects include soreness, fever, aches, cough, wheezing, abdominal pain, diarrhea, vomiting headache and fatigue. While more serious side effects like an increased risk for Guillain-Barre syndrome (rapid onset of muscle soreness caused by the immune system), seizures and even life-threatening anaphylaxis (a serious allergic reaction that may cause death) can occur.

Vaccinations aren’t the only conventional treatment option for the flu. There are also antiviral medications available, including Tamiflu, zanumivir and peramivir. These medications are used to prevent and treat the flu and reduce the severity of the symptoms by preventing the viruses reproducing.

However, these prescription medications (also called neuraminidase inhibitors) can cause side effects, like nausea, vomiting, dizziness and behavioral side effects like confusion, hallucinations and delirium. Some doctors argue that when you consider the side effects, the drugs cause more harm than good.

So after all that, you may be wondering what you can do to get rid of your flu, naturally.

Fortunately, there are many drug-free, natural flu remedies that can provide symptom relief and also provide the immune system support you need to fight off the flu before you become ill.

12 Natural Flu Remedies

Wellness ImmuNow

My number one natural flu remedy is Wellness ImmuNow. It’s composed of something called humic acid, which “is an organic substance derived from natural compounds found in humus soil.” The Wellness ImmuNow team have conducted preliminary research that is quite promising and shows it may support immune function and overall health and wellness.

There have been dozens of times that I’ve been coming down with the flu or a cold and if I take 2 tablets of this stuff right away, it never develops. Sometimes, if I’m not aware of how I’m feeling and take it too late, I’ll come down with the flu or a cold, but it’ll only last a few days. This stuff really works!

Please note: This isn’t an affiliate link and I’m not compensated for promoting this product in any way! I just truly believe in Wellness ImmuNow, and it really does work for me. And because I care about your health, I want to share it with you, too.

 Hot Liquids

A steaming cup of lemon and honey water is the go-to remedy for many people (myself included) when flu symptoms hit. And there is some, albeit light, research to suggest hot liquids are more than just a comforting beverage.

One study found that hot, fruity drinks provide an immediate and sustained relief from flu symptoms including; a runny nose, cough, sneezing, sore throat, chilliness, and tiredness. The same drink at room temperature only provided relief from a runny nose, cough, and sneezing!

Warm liquids can also be very soothing when you’ve got muscle aches and chills. Plus, hot drinks like tea, lemon and honey water, broth, and ginger water can prevent mucus buildup and also give you some antioxidant boosts.

Drinking warm liquids will also help you stay hydrated. When you have the flu you often lose a lot of liquid through sweating, and even when your nose runs. The more you drink the better. Just be sure to avoid drinks that cause dehydration, like caffeinated beverages and alcohol.

Try our Caffeine-Free Hibiscus Tea recipe. The fresh lemon and hibiscus flower version is a personal favorite.

 Raw Garlic

My mom and dad have an amazing organic garden at their house, and my dad’s hallmark is his huge Russian red garlic. Eating a raw clove has helped me avert the flu many times.

In fact, over 5,000 studies have shown that garlic can provide a whole host of health benefits. Including naturally helping your body recover from a variety of illnesses and ailments.

See, garlic actively kills a broad spectrum of viruses, bacteria, parasites and fungi, and can be more effective than prescription drugs. It contains a powerful antioxidant called allicin which is released when you cut into the garlic.

One study suggested that allicin, in particular, could help prevent the common cold, and reduce the length of a cold. One-hundred and forty-six participants were randomly assigned to take a daily garlic supplement (containing 180 mg of allicin) or a placebo for 12 weeks.

There were 24 occurrences of the common cold in the garlic intervention group, compared with 65 in the placebo group. Plus, the number of days it took to recover from a cold was shorter in the garlic group (1.52 days versus 5.01).

Garlic also contains vitamins B1, B2, B3 and B6, as well as folate, vitamin C, and zinc, which all boost your immune system. Plus, the sulphur in garlic flushes toxins from your system.

That’s a lot of great reasons to try garlic if you come down with the flu, but it’s important to note that you’ll get the most benefit from garlic when you eat it raw. Now, you may be wondering how to incorporate raw garlic into your diet, so here are a few ideas:

  • In a homemade salad dressing or salsa: You can find three bone-healthy salad dressing recipes here that you can easily add raw garlic to
  • On buttered toast: It might sound a little strange, but sprinkling raw garlic on buttered toast tastes great!
  • Swallow it with water: This is a very basic method, but it’s no less effective! You only need a very small amount.

Bone health bonus: Unfortunately, research into the effect garlic has on human bone is still rather limited. But several studies conducted on rats show garlic could have potential in minimizing bone loss by preventing estrogen deficiency.

Please note: The origin of your garlic is very important! Chinese garlic may be cheaper than American garlic, but it could be very damaging to your health.

See, food safety regulations aren’t as strict in China as they are in North America, and there have been reports of quality, consistency, and safety issues with Chinese garlic. In fact, some reports claim Chinese garlic is regularly bleached with chlorine and fumigated with pesticides. That’s not a cocktail of toxins you want in your body! To be on the safe side, we recommend buying local, organic produce whenever possible.

Vitamin C

Vitamin C is well known for its immunity-boosting properties.

But what if you already have the flu?

Studies show that vitamin C is more effective than pain relievers and decongestants. Researchers Gorton and Jarvis conducted a study in 1999 to find out if taking a megadose of vitamin C would relieve cold and flu symptoms. The control group was made up of 463 18-32 year-old students. When students in the control group reported cold or flu symptoms they were given decongestants and pain relievers. The experimental test group included 252 students, aged 18-30. When they reported cold or flu symptoms they were given 1,000 mg of vitamin C every hour for six hours and then three times a day after that.

The results? Students in the test group, who took vitamin C, had their symptoms reduced 85% more than the control group. Now, these are only the results of one study, but they do show promise for using vitamin C as a natural flu remedy. Have you had any luck with vitamin C?

Vitamin D

Most outbreaks of influenza happen in the fall or winter, which is also when your vitamin D levels drop.

Dr. Gerry Schwalfenberg, MD. was alarmed by the side effects that his elderly patients were experiencing when they took antiviral drugs, so he turned his focus to vitamin D. Nursing home residents in particular can have very low levels of vitamin D, and when he started to give his patients vitamin D supplements he saw fewer cases of the flu.

“We now see very few patients in our clinics with the flu,” Dr. Schwalfenberg wrote. “In those patients who do have influenza, we have treated them with the vitamin D hammer, as coined by my colleague.”

The vitamin D hammer is a 1-time megadose of vitamin D (50,000 IU) taken for 2 to 3 days.  Patients who had this treatment saw their symptoms resolved in 48 to 72 hours. Dr. Schwalfenberg added, “We urgently need a study of this intervention. The cost of vitamin D is about a penny for 1000 IU, so this treatment costs less than a dollar.”

Vitamin D boosts your immune system, reduces inflammation and helps your body absorb calcium. It can be found in foods like fish, cheese, egg yolks, beef liver, vitamin D fortified dairy products in small amounts, but for practical amounts you need sunshine on skin, or supplements. You can discover more about the top sources of vitamin D by clicking here.


Don’t you just love ginger? It’s got that zippy, festive flavor that works so well in so many delicious dishes, and the smell of ginger is so comforting to me. What’s more, ginger also offers many health benefits.

As far as the flu is concerned, ginger strengthens your immune systems and helps you fight off infection with its antimicrobial properties. (It even kills the germs that cause bad breath!) Plus, ginger is renowned for preventing nausea and vomiting– symptoms that can occur with a bad case of the flu!

Our Content Manager, Monica, swears by ginger as a natural flu remedy! If you have the flu, she recommends making a lemon ginger tea by adding a slice of lemon and a slice of ginger root to a cup of hot water.


Clinical trials have shown that zinc can help reduce symptoms and help you recover faster if it’s taken within the first 24 hours of catching a cold. That’s because it has anti-viral properties and the mineral plays a role in forming the cells that make up your immune system. However, studies have mixed results on whether it is as effective for the flu.

Zinc can be taken orally, as a lozenge or tablet, or as a gel. But whichever form of zinc you take, it should be taken with food, since it can cause nausea if taken on an empty stomach. While zinc can bolster an immune system, it shouldn’t be taken in high doses for longer than seven days because that can depress the immune system.


When you’re feeling sick, eating a hot and steamy bowl of soup can be so comforting.

But soup is more than just a comfort food. The steam from hot soup can open up congested sinuses by increasing blood flow, which helps to ease congestion.

Soups are generally light and easy to digest, too. And most soups have some salt, which means they’ll keep you hydrated. Plus, many soups, especially chicken soup, have anti-inflammatory properties, which research suggests can help relieve upper respiratory tract infections. Soups that have fruits or vegetables may have vitamins and antioxidants that can help your immune system.

So, while soup won’t treat your flu, it’s still an excellent choice because it will help you feel better, and it’s a more palatable way to get some key nutrients on board when you’re not feeling up to a large meal. For a little inspiration, check out some of our soup recipes in the posts below:

10-minute White Bean, Spinach, and Parmesan Soup

8-Ingredient Broccoli and Spinach Soup

Butternut Squash, Carrot, and Apple Soup


Echinacea is a popular flowering plant used to prevent illness and reduce the symptoms. Some members of team AlgaeCal reach straight for Echinacea when they feel the flu coming on, but researchers aren’t 100% sold just yet.

One study showed that giving healthy adults echinacea every day for four months may result in an average 26% reduction in the combined number and duration of cold episodes compared to a placebo over the same period. According to the abstract, “A total of 293 adverse events occurred with Echinacea and 306 with placebo treatment.” The conclusion of the study was that Echinacea was beneficial if you took it on a regular basis.

Another study showed that Echinacea can reduce and alleviate inflammation caused by the flu.

It’s worth noting, however, that some studies didn’t find any substantial benefit of echinacea when it comes to colds and flus. Does it work for you?


For centuries, people have used elderberry to treat the flu and to boost their immune system. In fact, the Greek physician Hippocrates referred to the elder tree as his “medicine chest.”

In 1999, Norwegian researchers did a study to find out whether it was more than just a folk remedy. Sixty patients were given either elderberry or a placebo and asked to record the severity of their symptoms. The patients who used elderberry felt better an average of four days sooner!

Elderberry appears to be a good choice if you’re worried about coming down with the flu on an airplane too. A randomized, double-blind placebo-controlled clinical trial was conducted between April 2013 and December 2014 in Australia. Three-hundred and twelve economy class passengers traveling to an overseas destination took part. (The criteria for participation was a minimum seven-hour flight that had less than a 12-hour stopover. Each participant had to have at least a four-day stay at their destination, too.)

One-hundred and fifty-eight participants were assigned elderberry capsules and 154 were assigned a placebo. Each participant started taking their supplement 10 days before travel, and concluded five days after travel.

A journal of flu and cold symptoms recorded by each participant revealed that those that did come down with the flu or a cold while taking the elderberry supplement would, on average, experience it for two days less than those on the placebo. Plus, those taking the elderberry supplement recorded lower symptom severity compared to participants suffering from a cold or flu and taking the placebo.


It may sound a little basic, but getting enough sleep is a great remedy for the flu. Plus, adequate sleep could be the difference between catching the flu or avoiding it in the first place!

It’s all to do with your immune system. See, sleep is a strong regulator of your immune system. When you get enough rest, your immune system is primed and ready to combat nasty viruses you may come into contact with, including the flu virus.

And the opposite is true when you don’t get enough sleep. Sleep deprivation creates a state of chronic stress within your body, and this compromises your immune response and your ability to fight off disease.

So, adequate sleep could be key for avoiding the flu. But what if you already have it?

A common symptom of the flu is a fever. Now, a fever is your body’s way of stimulating an immune response to fight infection. Have you ever noticed fevers tend to ramp up as bedtime approaches? Well, it’s suggested your fever response is more active when you’re asleep. So, adequate sleep is key for fighting the flu too!

Getting to sleep is notoriously tricky when you’re suffering with the flu. But our next flu remedy could help you drift off…

Fresh Air

Many people believe that being exposed to cold weather will cause you to get the flu, but the truth is that people get it because they’re cooped up inside. The flu is highly contagious and spread through pathogens that travel through the air. Inside germs and toxins remain concentrated. So get outside where there’s plenty of fresh air. And get some exercise and a little sun if you can.

If you’re feeling too under the weather to get outside, you may want to consider aromatherapy in the form of a diffuser. Well, at least one that doubles as a humidifier! Diffusers are another thing our Content Manager Monica swears by (I’m pretty sure there isn’t an essential oil blend she hasn’t tried). Now, the research doesn’t definitively show that humidifiers can relieve the flu once and for all, but they can certainly help you with the symptoms.

See, breathing in dry air can further irritate an inflamed respiratory system, which in turn can worsen your coughing and sore throat. So, when you increase the humidity of your air with a humidifier, you help keep your throat and nasal passages hydrated, which helps you breathe better and cough/sneeze less.

What’s more, if your humidifier doubles as a diffuser, you can use it to drift off to sleep that little bit easier… which can be hard going when you’re suffering with the flu! You can read more about aromatherapy and sleep in our “6 Natural Sleep Aids That Actually Work” post.

Natural Remedies Can Bring Relief!

5-20% of Americans get the flu every year, but natural remedies can bring relief.

It’s hard to avoid the flu since it’s highly contagious and spread through an airborne virus. If you experience severe flu-like symptoms like pneumonia, are pregnant, or have a chronic medical condition, consult your physician immediately.

Conventional treatments to avoid getting the flu include a yearly vaccine, taking decongestants and painkillers and getting a prescription for an antiviral medication.

However, you can try natural remedies such as eating healthy and hot soups, drinking teas and other warm beverages, staying hydrated, getting enough vitamin C, vitamin D and zinc and getting outside in the sunshine and fresh air. The research is still a little light for some of these natural flu remedies, but I’ve heard many friends and colleagues recommend them to me, so I wanted to share them with you, too. I’d love to know if they work for you!

Do you have any tried and true natural remedies you’d like to share? Let us know in the comments below!

Author: Dean Neuls, AlgaeCal CEO and Co-Founder


Where do you find cold snap
The Chinese herbs

Jenna AlgaeCal
Jenna AlgaeCal

Hi Shar,

Looks like it’s available online if you google ‘Cold Snap Chinese Herbs.’ 🙂

– Jenna @ AlgaeCal

elizabeth Scales
elizabeth Scales

Where I can find the
Humic Acid

Jenna AlgaeCal
Jenna AlgaeCal

Hi Elizabeth,

Dean swears by Wellness ImmuNow™ which is composed of humic acid! You can enter your zip code here to find it in your area.

– Jenna @ AlgaeCal

Sandra Roerish
Sandra Roerish

I’ve heard that Osssillocoxinum is a good natural remedy, I’ve never tried it cause I’ve never had the flu virus and I had the flu shot in 2013 and I will not get another one ever again. Has anyone tried coxinum and if you did would you reply how it worked. Thanks for all the natural remedy’s-they are all amazing…

jo moore
jo moore

when i feel the very first signs of a cold i take Cold Snap………..all Chinese herbs………it works well IF you start right when something feels off….i take 2 every 30 mins for a few hours then follow the directions……..it’s pretty much worked for the last 15 yrs……love the stuff 🙂

Monica AlgaeCal
Monica AlgaeCal

Thanks for sharing, Jo!!


[[ If I feel run down, or any type of minor viral symptom, I take Oil of Oregano and don’t get sick. If you take it if you are sick, it will cut down on the days you’re sick and relieve symptoms. ]]

Do you swish or swallow? How many drops? I put a few drops each night over coconut oil and cover with baking soda on toothbrush.

Monica AlgaeCal
Monica AlgaeCal

Interesting! I’ve heard of oregano oil from a few people now so I’ll have to give it a try 🙂

Charleen cordo
Charleen cordo

We swear by ooscolcilliam by boiron. It is pellets under the tongue. It can stop progression in its tracks within a day.


If I have sore throat I gargle with very warm salt water as many times a day as I feel like. It helps relieve the pain.

Robin Zachary
Robin Zachary

I swear by Wellness Formula and Herbal Resistance Formula by Source Naturals at the first sign of feeling run down. I’m always interested in other things to try so thank you for this post and the comments here.

Gabrielle Hochberg
Gabrielle Hochberg

If I feel run down, or any type of minor viral symptom, I take Oil of Oregano and don’t get sick. If you take it if you are sick, it will cut down on the days you’re sick and relieve symptoms.

Gwen Fraser
Gwen Fraser

Re. Echinacea. I take the tincture the minute I start to feel under the weather and it works.

Linda Crawford
Linda Crawford

I have used Esberitox for over 10 years and it works great in preventing a cold or flu. It has Echinacea in it. Wouldn’t be without it!


RespirActin is our family’s essential product if we get a respiratory virus. It is our lifesaver. Nothing else works as well. Zinc losenges also seem to help, but I always have RespirActin on hand, and travel with it.


Will definitely check it out! Thanks for sharing, Lara.

– Monica @ AlgaeCal

Shirin McGraham
Shirin McGraham

For years I took some of the remedies you listed plus I made a garlic soup that helped a lot. In recent years, I take colloidal silver. And there is a product called Copper Zap – a piece of copper that you use to swab the inside of your nose (a friend of mine uses a piece of copper pipe). I used to have the flu (and then pneumonia) 1 to 3 X yearly. I haven’t had the flu in 5 or 6 years.


Wow – thanks for sharing, Shirin. I’ve just recently heard about colloidal silver.

– Monica @ AlgaeCal

Alene Shaibi
Alene Shaibi

I try to keep myself physically well all the time. However, when, or if, I feel the first sign of the flu I water fast and stay in bed. Nothing but water and rest. The next morning I feel great and get on with my day.


Yes, staying fit and being well-rested is so important for overall health but your immune system as well. Thanks for taking the time to comment what you do to fend off the flu!

– Monica @ AlgaeCal

Patricia Moore
Patricia Moore

A friend suggested to me years ago that taking echinacea at the first hint of a cold was likely to prevent it developing. I agree with that. I also take it as a precaution if I’ve been with a lot of people coughing or sneezing, especially in e.g. a doctor’s waiting room – often very crowded in English National Health service surgeries especially with multiple doctors and nurses.


I take echinacea at the first hint of a cold or flu myself, Patricia. I also take some before I travel on planes, for example! Good to hear others are thinking the same way 🙂

– Monica @ AlgaeCal

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