Quick Tips to Shorten Your Cold & Feel Better Fast

There’s no definitive cure for the common cold, but with the right remedies, you might be able to reduce the time you spend feeling sick. While many products claim to speed up recovery, only a few are backed by solid science. Here’s a list of remedies that can help you get over a cold faster:

1. Vitamin C

Taking vitamin C regularly won’t prevent you from getting a cold, but it may reduce its duration and severity. To reap the benefits, you’ll need to take around 200 milligrams (mg) of vitamin C daily, as noted by the National Institutes of Health (NIH). However, once symptoms start, it might be too late to see the effects. Remember, taking doses above 2000 mg can cause side effects, so stick to recommended limits.

2. Zinc

Research on zinc and colds has yielded mixed results, but a 2017 review suggested that zinc lozenges may shorten the duration of colds by about 33%. It’s best to start taking zinc lozenges as soon as you notice symptoms. Be mindful of the dosage, as the studies involved amounts higher than the NIH’s daily maximum recommendation.

3. Black Elderberry Syrup

Elderberry has been used as a traditional remedy for fighting colds across various cultures. A 2016 study found that plane travelers who took elderberry supplements reduced their cold duration and severity. While more research is needed, elderberry may provide some relief and speed up recovery.

4. Beetroot Juice

A 2019 study found that beetroot juice may help reduce cold symptoms, particularly in people prone to respiratory issues like asthma. Beetroot juice increases nitric oxide production in the body, which could help protect against respiratory infections.

5. Meditation

Regular meditation can reduce stress, which may, in turn, lower your risk of catching a cold. According to the National Center for Complementary and Integrative Health (NCCIH), managing mental health through meditation can improve your immune response.

6. Probiotics

Your gut health plays a crucial role in your immune system. A 2021 study showed that people prone to colds who took probiotics had fewer and less severe colds. Probiotics vary by product, so check the label to know which strain you’re getting.

7. Nasal Irrigation

Clearing your sinuses with a nasal rinse can help relieve cold symptoms. Devices like saline nasal sprays or nebulizers can help flush out mucus. Just be sure to use distilled, boiled, or filtered water—tap water can introduce harmful microorganisms.

8. Rest

Your body needs rest to recover. Lack of sleep can weaken your immune system and make you more vulnerable to colds. The CDC recommends getting plenty of rest when you're sick to speed up recovery.

9. Honey

Honey is a well-known remedy for soothing sore throats and improving sleep during a cold. A spoonful of honey before bed can reduce coughing, helping you or your child get a good night’s rest. However, avoid giving honey to children under 12 months due to the risk of botulism.

10. Over-the-Counter (OTC) Medications

OTC medications can alleviate cold symptoms like coughing, sneezing, and congestion. Options include decongestants, pain relievers like ibuprofen or acetaminophen, and cough suppressants. Always check with a pediatrician before giving OTC medications to children.

11. Lots of Liquids

Staying hydrated is essential when you have a cold. Fluids help loosen mucus in your chest and nasal passages, making it easier to breathe. Stick to water, herbal teas, and chicken soup, while avoiding caffeinated drinks, which can dehydrate you.

When to Seek Medical Help

Most colds aren’t serious, but if symptoms persist or worsen, you may need to see a doctor. Seek medical attention if:

Symptoms last longer than 10 days

Your fever is higher than 101.3°F (38.5°C)

You experience vomiting or sinus pain

You have difficulty breathing or chest pain

Your cough becomes wheezy

By taking these steps, you can ease your symptoms and potentially shorten the duration of your cold.