Herbal Remedies for Cold & Flu Season
- Pepperpot Nursery
- Sep 15
- 7 min read
Updated: Nov 13
6 Powerful Herbs for Natural Wellness
Did you know the average adult catches two to four colds every year [1], most commonly between October and March? As we head into peak cold and flu season, it’s smart to get ahead of the curve. Autumn is the perfect time to stock your home with herbal remedies, your natural immune boosters, so you’re ready when the first tickle in your throat appears.
By harvesting and drying herbs now, you can create your own herbal toolkit, one that is fresh, potent, and chemical-free. In this guide, we’ll explore six hero herbs for natural cold and flu remedies and how to turn them into soothing teas, tinctures, and infusions that support your health through the colder months.
1. Six Top-Rated Herbs for Powerful Herbal Remedies.
Echinacea is one of the most effective herbs for naturally supporting immunity. Its roots and flowers contain compounds that stimulate the body’s immune response, helping to fight off colds and infections. Autumn is an ideal time to harvest Echinacea, as the roots are at their most potent.
Fresh echinacea can be used immediately in teas or tinctures, while dried roots or flowers can be stored for later use. Tinctures made from either fresh or dried echinacea can be taken at the first sign of a cold to potentially shorten its duration. It also blends beautifully with other herbs like thyme or peppermint in immune-supporting teas.
Thyme is a versatile herb with strong antimicrobial and antiviral properties. It is excellent for coughs, sore throats, and congestion. For example, thyme tea with honey and lemon is a good comforting remedy that can soothe irritated airways and promote easier breathing.
Fresh thyme stems can be added directly to teas, broths, or steam inhalations, providing immediate flavour and medicinal benefits. For longer-term use, harvest before the first frost, tie small bunches together, and hang them upside down in a well-ventilated, dry area. Dried thyme leaves can be stored in jars and used in teas, infused honeys, or cooking.
Known for its culinary and medicinal qualities, with natural antibacterial, antiviral, and anti-inflammatory properties, fresh sage leaves can be added directly to teas or soups for immediate benefit, or used in a gentle gargle infusion for sore throats.
For longer-term preservation, harvest the leaves in the morning after the dew has dried and air-dry them in a shaded, ventilated area. Dried sage can then be stored in airtight jars and used throughout the winter months, making it a versatile herb for both cooking and remedies.
Peppermint is well-known for easing congestion and supporting digestion. Fresh leaves can be steeped directly in hot water for an aromatic tea or added to steam inhalations for sinus relief. To store for later use, harvest peppermint before the first frost, air dry on trays, or use a low-temperature dehydrator.
Dried peppermint retains its menthol content, making it perfect for teas, infused honeys, or herbal sachets. Both fresh and dried leaves provide a soothing, natural remedy for blocked noses, nausea, or mild stress.
Lemon balm supports mental and physical wellbeing with calming, mild sedative properties. Fresh leaves can be steeped immediately in teas, added to bath water, or infused in honey for a gentle tonic.
For preservation, harvest in the morning when the oils are concentrated and dry quickly in a dehydrator or low oven to retain flavour and potency. Dried lemon balm works well in herbal blends and maintains its soothing aroma and benefits throughout the colder months.
Rosemary is an aromatic herb rich in antioxidants, supporting respiratory health and overall immunity. Fresh rosemary sprigs can be added to teas, cooking, or steam inhalations for immediate benefit.
For long-term use, harvest sprigs before frost and dry them in a cool, ventilated area. Dried rosemary can be stored in jars and used throughout winter for teas, infused oils, or cooking. Its robust flavour also enhances soups, roasted vegetables, and other herbal remedies designed to strengthen the body.
2. Cold and Flu Herbal Remedies to Make in Autumn.
When it comes to soothing colds and flu, the right preparation can make all the difference. Turning your fresh or dried herbs into teas, syrups, or infusions is an easy and effective way to unlock their healing properties. Below, you'll find a selection of easy and effective remedies that can support your immunity and help you feel better naturally.
2.1. Herbal Syrups.
Perfect for soothing sore throats and coughs, syrups can be made from elderberries, thyme, or ginger. These can be kept in the fridge for several weeks and are easy to take daily for immune support.
Simple Recipe – Thyme & Honey Syrup
1 cup water
1 cup honey
2 tablespoons fresh or dried thyme
Bring the water to a gentle boil, then add thyme. Simmer for 10 minutes. Remove from the heat and let it cool slightly. Strain into a jar and stir in the honey. Store in the fridge for up to 4 weeks. Take a teaspoon as needed to soothe your throat or support immunity.
2.2. Herbal Vinegars.
Infusing apple cider vinegar with herbs such as garlic, thyme, or sage creates a potent tonic. Vinegar extracts the plant’s beneficial compounds and can be used in salad dressings, tonics, or diluted with water as a daily immune-boosting shot.
Simple Recipe - Garlic & Rosemary Vinegar
1 cup apple cider vinegar
2 cloves fresh garlic, crushed
2 sprigs fresh rosemary
Place garlic and rosemary in a sterilised jar. Pour in vinegar, ensuring herbs are fully submerged. Seal and store in a cool, dark place for 2–3 weeks, shaking daily. Strain and use in salad dressings or dilute with water for a daily immune shot.
2.3. Body Balms.
Herbs such as thyme, sage, and peppermint can be transformed into soothing chest balms that help relieve congestion, support easier breathing, and provide comforting warmth during colds or flu. These can be stored in the fridge, giving you a ready-made herbal remedy whenever seasonal illnesses strike.
Simple Recipe - Sage & Thyme Chest Balm
2 tablespoons dried sage
2 tablespoons dried thyme
½ cup coconut oil or olive oil
2 tablespoons beeswax
Gently warm the oil in a saucepan, add the herbs, and let them infuse for 20 minutes over very low heat. Strain out the herbs, return the infused oil to the pan, and melt the beeswax. Pour into small jars and let cool. Apply to the chest for congestion relief or to dry hands and lips. Store up to 6 months in a cool, dark place.
2.4. Herbal Steam Inhalations.
Perfect for clearing sinuses and easing congestion.
Simple Recipe - Peppermint & Thyme Steam
4 cups boiling water
1 tablespoon fresh or dried peppermint
1 tablespoon fresh or dried thyme
Place herbs in a heatproof bowl and pour over boiling water. Lean over the bowl, cover your head with a towel, and inhale deeply for 5–10 minutes. Repeat as needed for relief.
2.5. Herbal Capsules.
A convenient way to take daily herbs in precise doses.
Simple Recipe - Echinacea & Garlic Capsules
1 tablespoon dried echinacea root
1 teaspoon dried garlic powder
Empty vegetarian capsules
Grind herbs into a fine powder. Fill each capsule using a capsule-filling tray or by hand. Take 1–2 capsules daily for immune support.
2.6. Herbal Infused Oils.
Herbal oils made with rosemary, thyme, or peppermint are excellent for supporting respiratory health and immunity. Fresh or dried herbs can be infused into olive or coconut oil to create a soothing remedy that can be used for massage, added to warm compresses, or even incorporated into cooking for an immune boost.
Simple Recipe - Rosemary & Thyme Infused Oil
½ cup olive oil
1 sprig rosemary
1 teaspoon dried thyme
Place herbs in a clean jar and cover with olive oil. Seal and leave in a sunny window for 1–2 weeks, shaking daily. Strain and store in a dark bottle.Use in cooking or massage for antioxidant benefits.
Our tip
Herb-infused oils also make thoughtful and personalised Christmas gifts. Package in a decorative bottle with a label, and it’s ready to give to friends or family as a natural wellness present.
2.7. Fermented Herbal Tonics.
Using herbs like garlic, elderberries, or ginger in fermentation creates probiotic-rich tonics that support gut health — an essential part of immunity. Fermented drinks like kombucha or shrub tonics can be infused with these herbs.
Simple Recipe - Garlic & Ginger Fermented Tonic
3 cloves garlic, thinly sliced
1-inch piece fresh ginger, sliced
2 cups filtered water
1 tablespoon salt
Place garlic and ginger in a sterilised jar. Dissolve salt in water and pour over the herbs. Cover loosely and leave at room temperature for 5–7 days. Strain and store in the fridge. Take 1–2 tablespoons daily to support gut and immune health.
8. Herbal Ice Cubes.
Infuse water or tea with herbs like lemon balm, mint, or thyme, then freeze in ice cube trays. These can be added to winter drinks, teas, or warm water with honey for a soothing, convenient dose of herbs.
Simple Recipe - Lemon Balm & Mint Ice Cubes
Fresh lemon balm leaves
Fresh peppermint leaves
Water or lightly brewed herbal tea
Place a few leaves in each compartment of an ice cube tray. Pour water or cooled tea over the leaves. Freeze and pop into winter teas, hot water with honey, or herbal infusions.
Conclusion
As temperatures drop and daylight decreases, our bodies naturally face increased stress from colder, damper conditions. By growing, harvesting, and drying herbs now, you’re creating a natural medicine cabinet that will serve you all season. From thyme & honey syrups to fermented herbal tonics, there are countless ways to use herbal remedies to support your body.
Does this guide inspire you to create your own herbal remedies for cold and flu? Visit Pepperpot Herb Plants to order fresh herb plants online and start preparing your home apothecary today.
FAQs
How long can I store dried herbs?
Most dried herbs keep their potency for 6–12 months if stored in airtight containers away from light and heat.
Can I mix different herbs together for teas?
Absolutely. Blending herbs can enhance both flavour and benefits. Just make sure you know each herb’s effect before combining.
Do I need special equipment to make herbal tinctures?
No, you do not need any special equipment to make tinctures. A simple glass jar, alcohol, and a strainer are all you need to create your own tinctures at home.
How can I use fresh herbs versus dried herbs?
Fresh herbs are perfect for immediate use in teas, steam inhalations, or cooking. Dried herbs are ideal for long-term storage, tinctures, and infused honeys, retaining most of their medicinal properties when stored correctly. You can even blend fresh and dried herbs in some remedies.
Trusted sources:
[1] NHS
