April 11, 2025

These Are the Best Cold Remedies According to Doctors

When the sniffles start, your throat feels scratchy, and a box of tissues becomes your best friend, you know the common cold has arrived. While there’s no magic cure to make a cold vanish instantly, doctors agree that certain remedies can ease symptoms, speed recovery, and help you feel better faster. Here are the best cold remedies, according to medical professionals.

1. Rest, Rest, and More Rest
Doctors unanimously agree—rest is essential when you're battling a cold. Dr. Amesh Adalja, an infectious disease expert, emphasizes that sleep helps the body focus its energy on fighting off the virus. Overexertion can slow down your immune system, extending your illness. So don’t feel guilty about hitting the couch with a blanket and binge-watching your favorite series. Your body will thank you.

2. Stay Hydrated
Keeping hydrated is a top priority. Cold symptoms like fever and a runny nose can quickly lead to fluid loss. Dr. Lisa Sanders, an internist, recommends drinking plenty of water, herbal teas, broths, and electrolyte-rich fluids. Warm liquids like chicken soup are not only soothing but can help thin mucus, relieve congestion, and prevent dehydration.

3. Use a Humidifier or Steam
Dry air can worsen a sore throat and stuffy nose. Doctors often suggest using a humidifier to maintain moisture in the air. If you don’t have one, a hot shower or breathing in steam from a bowl of hot water can provide relief. Dr. Sandra Fryhofer, a physician and spokesperson for the American College of Physicians, notes that steam helps loosen mucus, making it easier to expel.

4. Over-the-Counter Medications
While over-the-counter (OTC) medications won’t cure a cold, they can alleviate symptoms. Decongestants, like pseudoephedrine, reduce nasal swelling and open airways. Pain relievers like acetaminophen or ibuprofen can reduce fever and body aches. Dr. William Schaffner, a professor of preventive medicine, advises reading labels carefully and choosing symptom-specific options to avoid overmedicating.

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5. Saltwater Gargles and Nasal Rinses
A sore throat can be soothed by gargling with warm salt water—a simple remedy endorsed by many doctors. It reduces inflammation and clears out irritants. For nasal congestion, saline sprays or neti pots can help rinse out mucus and allergens. Just be sure to use sterile or distilled water to avoid introducing bacteria into your nasal passages.

6. Zinc and Vitamin C—With Caution
There’s some debate about the effectiveness of supplements, but studies have shown that zinc, when taken at the first sign of illness, may shorten the duration of a cold. Dr. David Nieman, a health professor who has researched the immune system, says zinc lozenges (not sprays) might reduce symptoms by a day or so. Vitamin C hasn’t been proven to prevent colds but might slightly shorten them for some people. Always talk to your doctor before starting supplements, especially if you’re taking other medications.

7. Eat Nutritious Foods
Fueling your body with healthy food is another way to support your immune system. Doctors recommend foods rich in antioxidants, such as berries, leafy greens, and citrus fruits. Garlic and ginger are also praised for their antiviral and anti-inflammatory properties. Dr. Michael Greger, author and physician, emphasizes whole foods over processed ones to help your body recover more efficiently.

8. Avoid Smoking and Alcohol
Smoking and alcohol can suppress the immune system, worsen inflammation, and irritate the respiratory tract. Dr. Robert Shmerling of Harvard Medical School notes that avoiding these can significantly help your recovery. Even secondhand smoke can prolong your cold and make symptoms more severe.

9. Wash Your Hands Frequently
Preventing the spread of your cold to others—and avoiding catching another one—is just as important. Doctors stress frequent handwashing as one of the most effective ways to stop the spread of germs. Use soap and water, and scrub for at least 20 seconds.

Though the common cold usually runs its course in 7–10 days, how you treat it can make a huge difference in how you feel during that time. Doctors agree that supporting your body with rest, hydration, symptom relief, and good hygiene practices is the best way to recover quickly and comfortably. And while there’s no quick fix, these doctor-approved remedies can certainly help you bounce back faster.

Let your body heal, be gentle with yourself, and remember: even the worst colds eventually come to an end.