Ginger to zinc: Safe ways to use home remedies, supplements when sick
December 8, 2025
When patients ask about home remedies or over-the-counter supplements for colds, flu, COVID-19, or other viral illnesses, it’s a familiar conversation for me. As the daughter of Vietnamese immigrants, we often turned to kitchen herbs before we opened a medicine cabinet. Ginger, lemongrass, green tea, and ginseng were household staples to soothe our coughs or calm an upset stomach.
During my medical training and previous jobs, I worked with Dominican and Puerto Rican populations and refugee communities who generously shared their own herbal traditions – everything from stews to homemade teas.
Their experiences as well as my own shaped how I think about healing: It’s not a choice between traditional remedies and modern medicine but instead a partnership between the two.
The interest in natural health and supplements has grown tremendously since the COVID-19 pandemic, and as a family physician and integrative medicine specialist, I often see patients who want to take an active role in their wellness.
While supplements and home remedies shouldn’t replace routine vaccinations, good nutrition, regular handwashing, or medical care when needed, many at-home options can still be meaningful and helpful when used safely.
Quick link: Vitamins, supplements, and home remedies that may help
Who should be cautious with home remedies, supplements
While most healthy adults can safely try common at-home options, people who may be susceptible to injury or illness should talk with a health care provider before taking supplements or herbal preparations. Some of these include:
- People who are pregnant, breastfeeding, or trying to become pregnant: While some supplements such as iron and folate are recommended during pregnancy, unregulated herbal supplements should be avoided. Vitamins A and E in high amounts can cause complications such as birth defects.
- Children: Because children are still growing and developing, they may be more sensitive to adult-sized doses or contaminants.
- Those who are immunocompromised: People who are taking chemotherapy or immunosuppressant medications and those who have autoimmune conditions or chronic diseases are more likely to be susceptible to side effects or illness associated with supplements or herbs.
- Patients with kidney or liver disease: These organs filter and metabolize supplements, and overuse can cause toxicity.
- Anyone taking prescription medication or preparing for surgery: Some herbal or vitamin interactions can alter the effectiveness of medications, including anesthesia.
If you are in doubt about an herbal preparation or supplement, talk with a health care provider about safety concerns.
What to watch out for when picking a supplement
Herbal supplements are not regulated by the Food and Drug Administration for safety, quality, or effectiveness the way prescription medications are.
This means what’s listed on the label may not match what’s inside. For example, an herbal supplement might contain echinacea but might also have other ingredients not listed on the label that do not help your health and may even be harmful. The amount of ingredients in a product can vary, so it’s difficult to tell exactly how much of each you’re getting.
Follow these best practices to choose a safer supplement:
- Talk with your doctor before starting a supplement. Bring the bottle or ingredient list with you so they can review the label.
- Read the ingredient list carefully. If the label contains many chemicals or names you don’t recognize, pause before purchasing.
- Choose products made by reputable companies that perform third-party testing. Certifications from organizations such as U.S. Pharmacopeia (USP), NSF International, or Consumer Labs verify that the product contains the ingredients listed on the label and is free from harmful contaminants. Some unverified brands have been found to contain lead, mercury, or other heavy-metal contaminants.
- Don’t assume “natural” means safe. Even natural products can cause side effects, allergic reactions, or drug interactions.
- Avoid high-dose or IV infusions unless prescribed by a doctor as they can bypass your body’s natural filtering systems and sometimes cause heart or respiratory problems.
You can research the safety and efficacy of a product using reliable sources such as Consumer Reports, the National Institutes of Health’s National Center for Complementary and Integrative Health, and MedlinePlus.
Tried-and-true strategies to relieve symptoms
No supplement can replace the fundamentals of immune support. The most important things you can do to maintain a healthy, balanced immune system are to:
- Rest. Your body heals while you take downtime; fatigue is a cue to slow down.
- Hydrate. Fluids help thin mucus and prevent dehydration, especially if you have a fever or congestion. Warm teas, broths, and soups can be soothing and hydrating.
- Eat a balanced diet. Aim for plenty of fruits and vegetables (fresh, frozen, or canned) to provide essential vitamins and minerals.
- Practice good hygiene. Wash your hands, cover your mouth and nose when coughing and sneezing, and wear a mask when appropriate. These remain the most effective tools to prevent respiratory illness and curb its spread.
“Getting a virus is not a sign of weakness or an indication that something is wrong with your body. Your body builds its immunity, its defense system, through exposure to different viruses and to different illnesses. By using the right tools, we can weather those illnesses and come out even stronger and better in the end.”
Vitamins, supplements, and home remedies that may help
While research is limited, some remedies and supplements have mild to moderate evidence of easing symptoms of a cold or flu or a long record of safe use:
- Vitamin C: Helps maintain a healthy immune system. The best way to get vitamin C is through the food you eat, including citrus fruits such as oranges and grapefruit and vegetables such as bell peppers and broccoli. Be careful though: High doses of vitamin C can cause diarrhea.
- Zinc lozenges: May reduce the duration of colds if taken with 24 to 48 hours of symptoms appearing. Avoid nasal sprays, which have been linked to a loss of smell.
- Elderberry syrup: Used traditionally for cold and flu symptoms. Limited studies show potential benefits. Raw elderberries are toxic, so only use commercially prepared syrup.
- Echinacea: While there is mixed evidence, products containing various parts of this plant may help reduce symptom severity.
- Ginger and peppermint teas: Can soothe sore throats and ease mild nausea or congestion.
- Honey (for adults and older children): Helps calm coughs. Never give honey to babies under 1 year old due to the risk of bacteria that an infant’s body can’t process.
- Chicken soup and warm fluids: Comforting, hydrating, and supported by small studies suggesting these staples may ease nasal congestion.
There is no “right” number of days to wait before seeking care from a physician. Trust your instincts – if you are unsure, reach out to your doctor’s office for guidance. However, if you have a high fever, shortness of breath, chest pain, confusion, dehydration, or symptoms lasting longer than expected, contact your health care team right away. Even seemingly mild viral infections can sometimes lead to complications.
Related reading: The scoop on supplements: Will they help your cold or flu?
Why you should discuss supplements with your doctor
People may be embarrassed to mention their use of supplements or herbs to their doctor. Some are worried it will sound “unscientific” or that they may be chastised for their cultural norms. However, sharing this information is essential to your health and safety. We will not mock you or scold you; we will share the information we have available so you can make the best choice for your health.
The best care happens when you feel comfortable disclosing what you’re taking, and we can work together to make sure it’s safe and effective for you. If your care team knows what you are taking, they can check for interactions with prescription medications, verify safe dosages, help you find trustworthy products or alternatives, and incorporate supplement use into your care plan.
Many home remedies my family used in my childhood still bring me comfort and may support recovery during cold and flu season. The key is using herbs and supplements mindfully and safely, pairing time-tested self-care with professional guidance when needed.
To talk with an expert about whether a supplement or home remedy may work for you, make an appointment by calling 214-645-3900 or request an appointment online.
