Echinacea: A Natural Ally Against Colds, Flu, and Beyond

Published by Ginger Hultin, MS RDN CSO

You’re coming down with that tickle in your throat and a bit of fatigue – possibly getting a cold. As viruses like the flu rage on this winter, do you reach for the herb echinacea to help boost the immune system at the first sign of trouble? If so, you’re not alone. A perennial flowering plant related to sunflowers, daisies and ragweed, echinacea is native to the Rocky Mountains in the U.S.

It was originally discovered and used by Native Americans who passed it along to early settlers and its medicinal uses were then taken back to Europe. It is taken as an herb that stokes the immune system to ward off the common cold and influenza. Echinacea also can be used topically and there is some convincing evidence that it may work.

Orally, echinacea supplements are used to:

Prevent the common cold, influenza, ear infections and respiratory infections
Boost the immune system
Prevent urinary tract infections, yeast infections and the herpes virus
Support chronic fatigue syndrome
Calm anxiety
Boost exercise performance
Reduce migraine symptoms

Echinacea comes in a variety of preparations in supplement form; liquid extracts and powders are common. Dosages range widely, making it difficult to interpret the correct dosing to use. Studies themselves on echinacea on the common cold are promising but also conflicting. The variety of plant species, preparations, plant parts and doses used all contribute to the confusion. There are some studies that show a 5ml extract twice daily for 10 days reduced the duration of a cold to 6 days (compared to 9 with the placebo).

There are other studies that show taking echinacea does not reduce the duration or severity of colds when compared to a placebo. There is some evidence that taking echinacea daily may help prevent colds from happening, possibly because it boosts the immune system. In this way, it may be helpful in fighting other viruses like herpes simplex or the human papilloma virus (HPV), though more research is needed in these areas.

Though there are some studies observing the possible use of echinacea for anxiety or for exercise performance, they are not yet conclusive. Studies on exercise performance specifically have used very large doses – 2 grams four times daily. There is some confusion in studies about the actual active parts of echinacea; some people use above ground preparations like the stalk or flower while others utilize the root.

Echinacea Herbal Tea Recipe

Ingredients:

1–2 teaspoons of loose organic Echinacea leaves
8 oz. boiling water

Instructions:
Place the Echinacea leaves in a tea infuser or directly into a teacup.
Pour 8 oz. of boiling water over the leaves.
Let the tea steep for 5–7 minutes to release its full flavor and beneficial properties.
Strain the tea if needed, and enjoy it warm.

Optional Enhancements: Add a teaspoon of honey or a slice of lemon for added flavor and health benefits. Include a pinch of ginger or mint leaves for a refreshing twist. Sip and enjoy the soothing benefits of this herbal infusion!

What You Need To Know

Echinacea plant in the foreground The good news is that echinacea is generally well tolerated in studies. Stomach upset including nausea and vomiting, abdominal pain, heartburn, diarrhea and constipation and skin rashes are the most common side effects. Keep in mind that, because it is related to ragweed, those with allergies should be very cautious before considering use as a reaction could likely occur. If considering using an herb like echinacea to prevent or treat viruses like the common cold or flu, make sure to speak to your doctor first because it does interact with some common drugs and medications including caffeine, immunosuppressants, and cytochrome P450 substrates including acetaminophen (Tylenol), ondansetron (Zofran), warfarin (Coumadin).

What is your experience with echinacea? Let us know about your successes or challenges in the comments!

Resources: Natural Medicines Echinacea.

Schulten B, Bulitta M, Ballering-Bruhl B, et al. Efficiency of Echinacea purpurea in patients with a common cold. A placebo-controlled, randomized, double-blind clinical trial. Arzneimittelforschun. 2001;51:563-8.

Shah SA, Sander S, White CM, et al. Evaluation of echinacea for the prevention and treatment of the common cold: a meta-analysis. Lancet Infect Dis 2007;7:473-80.

Whitehead MT, Martin TD, Scheett TP, et al. Running economy and maximal oxygen consumption after 4 weeks of oral Echinacea supplementation. J Strength Cond Res 2012;26:1928-33.

Ginger Hultin, MS RDN CSO

Ginger Hultin MS RDN CSO is a Seattle-based Registered Dietitian Nutritionist and long time contributor to nutrition content on Foodtrients®. She is the owner of the concierge, virtual nutrition practice Ginger Hultin Nutrition where she helps clients with complex health conditions through an integrative approach. She specializes in anti-inflammatory diets for integrative oncology nutrition, people with gastrointestinal disease, and autoimmune issues. Her 10-year partnership with Foodtrients® has focused on evidence-based anti-aging nutrition, healthy recipes, and "top foods" lists in many categories from blood sugar control to healing your gut. Ginger serves as adjunct clinical faculty at the Bastyr Center for Natural Health in Seattle. She is the director of communications at the Washington State Academy of Nutrition and Dietetics, a past Spokesperson for the Academy of Nutrition and Dietetics, and past-chair of the Vegetarian Nutrition Dietetic Practice Group. She has authored two nutrition books: Anti-Inflammatory Diet Meal Prep and the How to Eat to Beat Disease Cookbook. Ginger is a graduate of the University of Washington and Bastyr University and is currently pursuing her doctorate of clinical nutrition at the University of North Florida.