The information provided in this blog is for educational and informational purposes only and does not replace medical advice. If you’re worried about your symptoms, speak to a GP, pharmacist, or another healthcare professional.
As the colder months roll in, coughs, sniffles, and sore throats become part of everyday life. Most of us will catch a common cold several times over our lifetime. While colds are usually mild and pass on their own, how we manage them often reflects our culture, upbringing, and family traditions from herbal teas and soups to pharmacy medicines.
This blog looks at both traditional remedies and medical care, explains what the evidence says, and helps you understand when it’s safe to manage symptoms at home and when it’s time to seek NHS support.
What is a common cold?
A common cold (cold) is a viral infection of the nose and throat. Symptoms often include:
- A blocked or runny nose
- Sore throat
- Cough
- Hoarse voice
- Feeling tired or run down
Some people may also experience:
- a high temperature
- aching muscles
- a loss of taste and smell
- a feeling of pressure in your ears and face
Cold symptoms come on gradually over 2 to 3 days. Most people start to feel better within 7–10 days, although some symptoms, such as a cough, can last longer. You can often treat a cold without seeing a GP.
Is it a cold, flu, or COVID?
It is not easy to tell the difference (especially in the early days) between a common cold, flu (influenza), and COVID. They are all respiratory infections and share many symptoms, but they often feel different in intensity and how quickly they come on. Below we have summarised the symptoms for each:
| Symptom | Common Cold | Flu | COVID |
| Fever | Rare or mild | Common, often high | Common |
| Runny nose | Common | Common | Common |
| Body aches | Mild | Common, often severe | Common |
| Feeling tired or run down | Mild | Severe | Common |
| Loss of taste/smell | Rare or mild | No | Sometimes |
| Speed of onset | Gradual | Sudden | Variable |
You shouldget urgent help if you or someone else has:
- High temperature for more than 3 days
- Very high temperature (above 38 degrees Celsius), cold sweats or shivers
- Difficulty breathing
- Chest pain or pressure
- Confusion or sudden drowsiness
- Blue lips, or face / Purplish or Blueish lining of the mouth
- Cough lasting more than 3 weeks
For advice that isn’t an emergency, contact NHS 111, speak to a pharmacist, or book a GP appointment.
What medicines can you use to manage a common cold?
The NHS emphasises that most colds get better on their own with rest and fluids, and that symptom relief is the main aim of treatment. You may find the following helpful:
- Rest and fluids:
Drinking enough fluids helps loosen mucus and supports recovery. Warm drinks like lemon and honey can be soothing (not suitable for babies or young children). - Pain relief:
Paracetamol or ibuprofen can help with headaches, sore throat, and raised temperature when used as directed. - Saline nasal sprays or drops:
These can ease nasal congestion and are safe for most people, including children. - Over-the-counter cold remedies:
These may help you feel more comfortable, but they won’t make a cold go away faster. Always check labels carefully.
Vapour rubs are sometimes used to help ease chesty coughs, particularly in babies and young children, when used as directed.
Decongestant sprays, drops, or tablets can help unblock a stuffy nose, although these are not suitable for children under six and nasal sprays should only be used for short periods (no longer than a week), as overuse can make congestion worse.
Avoid mixing multiple cough and cold medicines at the same time as paracetamol or ibuprofen, as this can lead to taking more medication than is safe.
Some products are also not suitable for babies, children, or during pregnancy, so speaking to a pharmacist or healthcare professional is especially important to ensure treatment is safe and appropriate for you and your family.
Antibiotics do not work for colds because colds are caused by viruses. Taking antibiotics unnecessarily can contribute to antibiotic resistance and side effects.
What about traditional remedies?
Across many global majority communities, traditional remedies are often the first thing people turn to – and that’s understandable. While they do not cure colds, there’s no harm in using safe, food-based remedies that help with hydration, warmth, and nourishment.
Herbal teas, broths, ginger, turmeric, lemon, onion, and mild spices can help people stay hydrated, soothe sore throats, support appetite, and provide comfort while the body recovers.
Common traditional remedies: what they can help with
Herbal teas and hot drinks (lemon, honey, ginger, turmeric):
These can soothe sore throats, help with hydration, and provide warmth and comfort. Warm liquids may also improve nasal mucus flow, which can temporarily ease congestion.
Lemon is rich in vitamin C, which supports immune function, although evidence shows it does not prevent colds for most people. Regular intake may slightly reduce symptom severity or duration, and adding lemon to warm drinks can help soothe the throat and support hydration. Lemon is best used as part of warm drinks rather than as a standalone treatment.
Honey can help ease coughs by soothing the throat and reducing irritation, particularly at night. Studies suggest it may be effective for both adults and children over the age of one, sometimes working as well as or better than some over-the-counter cough medicines. Honey should not be given to babies under one year.
Ginger has anti-inflammatory properties and may help soothe throat irritation, ease mild nausea, and provide a comforting warming effect during a cold. While it does not shorten the length of a cold, it may help reduce discomfort. It is best used as fresh ginger tea or in warm water with lemon.
Turmeric contains curcumin, which has anti-inflammatory and antioxidant properties and may help soothe sore throats and reduce discomfort during a cold. There is limited evidence that it shortens illness, but it can support comfort when used in warm milk (“golden milk”), herbal teas and broths. It is small amounts, though supplements should be used with caution.
Steam inhalation is often used in South Asian, African, and Caribbean households, steam inhalation can temporarily relieve nasal congestion, but it does not cure a cold. Care must be taken to avoid burns, particularly with children. Vapour rubs and eucalyptus oil-based products may be used with steam inhalators to help ease a blocked nose, but they should not be added to bowls of hot or boiling water due to the risk of burns.
Warm soups and broths such as chicken soup, pepper soup and vegetable broths may help relieve congestion and support hydration. While evidence is limited, they are generally safe and comforting.
Pepper (black or chilli pepper) contain compounds such as piperine and capsaicin, which can create a warming sensation and act as mild, short-term decongestants by stimulating nasal secretions. While this may temporarily ease a blocked nose, the effects are brief, and spicy remedies can irritate sensitive throats or stomachs. Pepper is best used in moderation, often added to soups or warm drinks rather than consumed on its own.
Onions contain quercetin, a flavonoid with antioxidant and anti-inflammatory properties. Although laboratory studies suggest quercetin may have antiviral effects, evidence in people is limited, and onions are unlikely to treat a cold directly. Traditionally, onions are used in soups, broths, or honey-based remedies to help soothe coughs and support hydration, though raw onion may irritate the stomach, especially in children.
Garlic contains allicin, a compound known for its antimicrobial and immune-supporting properties. Some evidence suggests garlic may help support immune health, but there is limited proof that it prevents or shortens colds once symptoms begin. Garlic is commonly used in cooked dishes, soups, warm drinks or broths during illness and is generally safe in food amounts, though large quantities or supplements may cause digestive discomfort.
Do supplements work during a cold?
Some people take supplements when they’re unwell. While supplements cannot cure a cold and do not replace rest, hydration, and good nutrition, some may offer modest benefits for certain people.
Vitamin C supports the immune system, but it doesn’t reliably stop people from catching colds. Taking it regularly may slightly shorten how long symptoms last or how severe they feel, particularly when taken before cold symptoms start. Starting vitamin C once a cold has already begun is unlikely to make much difference, and very high doses can cause stomach upset, so it’s best to stick to food sources like fruit and vegetables or low-dose supplements.
Zinc is important for immune health, and some studies suggest zinc lozenges or syrup may help shorten a cold or ease symptoms if taken within the first 24 hours. However, the evidence is mixed and it doesn’t work for everyone, nor does it reliably prevent colds. If used, zinc is best taken for a short time as lozenges, avoiding nasal sprays, which have been linked to loss of smell, and high doses that can cause nausea or interfere with other nutrients.
Vitamin D plays a role in supporting the immune system and may help reduce the risk of respiratory infections, especially in people with low levels. It doesn’t treat an active cold, but keeping levels topped up may shorten a cold and support overall health. In the UK, vitamin D deficiency is more common in people with darker skin and limited sun exposure, so regular supplementation particularly in autumn and winter should follow NHS or healthcare professional guidance to stay within safe limits.
Quercetin is a natural plant compound found in foods like apples, onions and berries. It has antioxidant and anti-inflammatory properties and is sometimes discussed for its potential to support the immune system during colds. Some studies suggest it may help the body respond to viral infections by calming inflammation, which can be helpful when cold symptoms feel heavy or lingering. However, the evidence is still developing, and quercetin should be seen as supportive rather than a cure alongside rest, fluids and seeking medical advice if symptoms worsen or don’t improve.
Other Supplements (Probiotics, Echinacea, Elderberry, etc.)
Some people use other supplements like probiotics, echinacea, or elderberry:
- Probiotics: Early research suggests they might support immune health and reduce respiratory infection risk, but evidence specific to common colds is limited and not conclusive.
- Echinacea & Elderberry: Some small studies suggest potential immune benefits, but the research is mixed and not strong enough to recommend them as reliable prevention or treatment.
Final thought – and what to do next
Most colds can be safely managed at home with rest, fluids, symptom relief, and familiar cultural remedies. Listening to your body is important but so is knowing when to ask for help.
- If symptoms worsen, last longer than expected, or feel severe, contact NHS 111, speak to a pharmacist, or book a GP appointment.
The information provided in this blog is for educational and informational purposes only and does not replace medical advice. If you’re worried about your symptoms, speak to a GP, pharmacist, or another healthcare professional.
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