- Health advice
- 5 min read
- Jun 25, 2025
Sniffles, sore throats, sinus pressure and a general feeling of being wiped out? Cold and flu season can hit hard, especially when the immune system is already under pressure.
Think of colds and flus as not just something to suppress, but as an opportunity to support the body’s natural healing processes. These herbs, supplements and simple strategies can make a meaningful difference.
First Signs? Act Fast.
The earlier you support your immune system, the better. When you feel that first scratch in your throat or an unusual fatigue coming on, it’s time to prioritise rest and reach for your immune allies.
Herbal Helpers with Proven Power
These herbs have centuries of use behind them and modern research to back them:
Andrographis. This herb has been shown to reduce the severity and duration of cold symptoms, especially sore throat and fatigue.
Echinacea. Best used at the first sign of infection, Echinacea may help reduce the likelihood of developing a full-blown cold. It also supports immune modulation, boosting response when needed and calming it when it’s overactive.
Olive Leaf Extract. Antiviral, antibacterial and rich in antioxidants, olive leaf helps reduce viral load and support recovery. Also great for throat and sinus support.
Elderberry. High in flavonoids and antioxidants, elderberry is often used for its ability to reduce symptom duration in flu-like illnesses.
Tip: Look for practitioner-grade blends that combine these herbs for comprehensive support.
Nutrients That Do the Heavy Lifting
In addition to herbs, these nutrients play a powerful role in immune defence and recovery:
NAC (N-acetylcysteine). A precursor to glutathione (your body’s master antioxidant), NAC is especially useful for clearing mucus and supporting respiratory health.
Quercetin. A natural antioxidant and anti-inflammatory compound found in apples and onions, Quercetin helps reduce histamine responses and supports lung health.
Zinc & Vitamin C. Both are involved in immune cell function and are quickly depleted during illness. Supplementing early may reduce symptom severity and length.
Vitamin D. Plays a regulatory role in immune responses, vitamin D is key to staying resilient during respiratory infections.
Immune Boosters
- The ultimate immune booster
- A blend of powerful herbs and nutrients
- Targets symptoms of the common cold and mild upper respiratory tract infections
- Standardised Andrographis and Olive Leaf with Echinacea
- Supports the healthy functioning of the immune system
- Contains the lecithin-based and highly bioavailable form of quercetin
- Nettle adds valuable anti-inflammatory activity to the formula
- A stable form of the non-essential amino acid L-Cysteine
- Necessary for the formation of glutathione
- Contains a standardised form of Andrographis
- Assists in reducing the severity and duration of mild upper respiratory tract infection symptoms
- Helps with cold & flu symptoms including cough, runny nose, headache, and mild throat inflammation
- Formulated for 2+ years
- Helps to clear the airways and support easier breathing
- Gently warming
- Soothes & Calms
Simple Tips
Rest like it’s your job. Immune cells work best when your body is at rest. Take the sick day. Nap. Say no.
Hydrate. Mucous membranes dry out quickly in winter. Sip warm herbal teas, broths and filtered water and aim for at least 8 cups per day.
Eat light and warm. Go for soups, stews and cooked vegetables. Skip dairy and sugar if congested as both can exacerbate phlegm production.
Steam inhalations. A few drops of eucalyptus or thyme oil in a bowl of hot water can help ease sinus pressure and open airways.
Cold and flu symptoms are uncomfortable, but they’re also a signal that your body is fighting for you. By supporting that process with gentle, effective tools and avoiding the temptation to power through, you will reinforce your body’s long-term resilience.
References:
- Hu, X.Y., et al. (2017). Andrographis paniculata (Chuan Xin Lian) for symptomatic relief of acute respiratory tract infections in adults and children: A systematic review and meta-analysis. PLoS ONE, 12(8), e0181780.
- Shah, S.A., et al. (2007). Evaluation of echinacea for the prevention and treatment of the common cold: A meta-analysis. The Lancet Infectious Diseases, 7(7), 473–480.
- Tiralongo, E., et al. (2016). Elderberry supplementation reduces cold duration and symptoms in air-travellers: A randomised, double-blind placebo-controlled clinical trial. Nutrients, 8(4), 182.
- Li, Y., et al. (2016). Quercetin, inflammation and immunity. Nutrients, 8(3), 167.
- Carr, A.C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211.
- Martineau, A.R., et al. (2017). Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data. BMJ, 356, i6583.
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