For generations, home remedies for treating colds, such as chicken soup and other time-tested solutions, have been trusted for providing relief and comfort during illness.
Chicken soup, a popular choice, has been praised for its healing properties since the 12th century.
Other common remedies include drinking orange juice for vitamin C or taking zinc supplements.
However, while these traditional methods remain widely used, their effectiveness is often questioned due to a need for strong scientific evidence.
The common cold, caused by over 200 different viruses, is something almost everyone experiences, BBC noted.
This wide variety of viruses and the challenge of finding effective treatments have led many to turn to a home remedy.
These remedies, such as herbal teas and vitamin supplements, often focus on boosting the immune system.
Our immune system works through two primary defenses: the innate defense, which acts quickly but broadly, and the adaptive defense, which learns and remembers specific threats.
However, the constantly changing nature of cold viruses can make the adaptive response less effective, leading to repeated infections.
During the COVID-19 pandemic, many traditional remedies once shared quietly among friends and family, gained wider attention as possible ways to prevent infection.
This raises an important question: which of these pieces of home remedy actually provide tangible benefits in fighting the common cold and other viral illnesses?
Chicken soup
While thereโs no scientific proof that chicken soup directly fights viruses, its nutritional value and hydration help thin mucus and prevent dehydration, easing cold symptoms, says Healthline.
Packed with immune-boosting nutrients, chicken soup may also affect how the body defends against infection.
Some research suggests it could help white blood cells, called neutrophils, focus on infection sites by slowing their movement.
A basic recipe with chicken, carrots, celery, and onion works well for a homemade option. At the same time, bone broth can provide similar benefits.
For canned soup, look for low-sodium versions to reduce health risks.
Additionally, warm liquids like chicken soup can temporarily relieve congestion, and the steam from the soup helps clear congestion in the nose and throat, according to MedlinePlus.
Zinc
A review of zinc acetate lozenges found that they can reduce common cold symptoms by about one-third, such as a runny nose and blocked sinuses. The lozenges also led to 22% less sneezing and almost half the amount of coughing.
The study recommended taking 80mg of zinc lozenges within 24 hours of the first cold symptoms to help shorten the illness.
However, past studies have shown mixed results. For example, a 2020 trial found no significant difference in recovery between those who took zinc lozenges and those who took a placebo.
Researchers believe further studies are needed to determine whether higher doses or prolonged use might improve results.
Experts generally suggest getting vitamins and minerals from food. Still, zinc lozenges may be more effective for colds, according to Hemilรค.
“Zinc lozenges are slowly dissolved in the throat region and the effect of zinc is local,” he says. “We don’t know what the biochemical mechanism of this effect is. But studies finding zinc lozenges to be effective used large lozenges that have dissolved for up to 30 minutes in the mouth.”
Vitamin C and orange juice
Many people turn to vitamin C when they start feeling cold symptoms.
A 2023 review found that vitamin C supplements can reduce the severity of mild cold symptoms, like a runny nose, cough, and sore throat, by around 15%.
The review also suggested that vitamin C may have a more substantial effect on more severe symptoms.
Another study highlighted that vitamin C supplements are low-risk, making them worth considering.
However, orange juice may be less helpful. Harri Hemilรค, a public health researcher at the University of Helsinki, explains that orange juice doesnโt provide enough vitamin C to have the same impact as daily supplements.
A typical small bottle of fresh orange juice contains about 72mg of vitamin C, more than the daily minimum of 40mg but still less than what many supplements offer.
Supplements and garlic
Professor Charles Bangham, head of Infectious Diseases at Imperial College London, says adding “cold-busting” foods to your diet won’t strengthen your immune system unless you’re already deficient in key nutrients like vitamins, zinc, or iron.
“But if you eat a balanced diet, adding more of these things doesnโt make the immune system any more efficient.” he explains.
However, some studies suggest certain supplements may help. One study found that a multivitamin reduced the frequency and duration of cold symptoms.
Garlic, another popular home remedy, has also shown promise. Over 12 weeks, 146 healthy adults took either a daily garlic supplement or a placebo.
The placebo group caught 65 colds, resulting in 366 sick days, while the garlic group only had 24 colds and 111 sick days.
This suggests that garlic could lower cold frequency and shorten illness.
Placebo effects
One challenge with home remedy studies is that they often donโt account for whether participants already had nutrient deficiencies, such as vitamin C or zinc, before taking supplements.
As a result, any benefits seen may be due to correcting these deficiencies rather than the supplements themselves.
Another factor is the placebo effect. Many studies, like those on garlic supplements, use a placebo group to control for this. However, home remedies like chicken soup or orange juice may still work because people believe they do.
Though experts aren’t entirely sure why, the placebo effect has been shown to ease symptoms. For some, simply believing in a remedyโs effectiveness may help them recover faster from a cold.
In one study, those who believed in echinaceaโs cold-fighting power experienced shorter, milder colds when taking the supplement.
However, studies where participants didnโt know they were taking echinacea showed no improvement.
Itโs unclear whether the placebo effect explains why some participants in the zinc lozenge study recovered faster.
While placebos are typically used in clinical trials, everyday remedies can also tap into this effect.
Felicity Bishop, a health psychology professor at the University of Southampton, explains that the power of placebos often depends on the trust between patients and healthcare providers.
She points out that parents do something similar when offering trusted remedies to their children.
Hereโs what Dr. Neha Vyas from Cleveland Clinic says about chicken soup as a home remedy for colds via WKYC Channel 3:
Disclaimer: This article should not be taken as a replacement for professional medical advice; it is just for informative needs. Always see a qualified healthcare provider or physician for individualized advice and recommendations that fit your circumstances.
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