Natural Health: What can I take for my seasonal cold?

Plus: natural ways of dealing with stress, and the world of vitamin B complex

Pic: iStock

I nearly always get a cold at this time of year. It usually starts with a sore throat and a sniffle. Is there a herbal remedy I could take?

Sage and raspberry leaf are excellent herbs for treating a sore throat and keeping a cold at bay.

Common garden sage (Salvia officinalis) is a potent anti-inflammatory, antimicrobial, and antioxidant. Sage’s astringency helps to tone the mucous membranes and relieve soreness.

Sage also works as an expectorant, helping to loosen phlegm, clear congestion, and ease coughing. It has mild analgesic properties, which contribute to pain relief.

Raspberry leaf (Rubus idaeus) is widely known as a tea taken during the third trimester of pregnancy to prepare the uterus for birth. It is also recommended for colds and flu as a preventative measure and to treat existing symptoms. The herb is also an effective astringent, antioxidant, and anti-inflammatory.

You can choose one of these herbs or combine the two in a blend. Use a rounded teaspoon of dried herb per cup of boiling water and steep for 4-6 minutes, then drink two to three cups daily. You can let the tea cool and gargle a little before swallowing the infusion.

If you get this infection regularly, your immune system could probably use extra-targeted support.

Zinc plays a pivotal role in combating throat infections by aiding the production and activation of white blood cells, which defend the body against pathogens. The mineral also supports the integrity of mucous membranes lining the throat, acting as a barrier against invaders.

Supplementing with zinc lozenges or syrup at the onset of symptoms can alleviate throat discomfort and speed up recovery, which is why the nutrient is ideal for infections that begin in the throat. Zinc also helps reduce the severity and duration of throat infections, including the common cold.

It is worth noting that tea, coffee, and alcohol all reduce zinc levels in the body.

I started taking vitamin B complex three weeks ago, but I’ve yet to see any improvement in my stress levels. I’m still finding it difficult to concentrate at work and only sleep a few hours at night. Should I look for another remedy or wait longer to see a result?

It’s worth continuing with this essential nutrient before investigating other potential remedies.

The B vitamins are crucial for managing stress because they support the nervous system, regulate mood, and maintain healthy adrenal function.

Check if your complex contains methylated forms of B vitamins. Methylated forms offer several advantages over non-methylated forms, including improved absorption, enhanced bioavailability, and optimised metabolic function.

Methylated B vitamins particularly benefit individuals with, among other issues, nutrient-absorption difficulties and increased folate demands (pregnant women).

Taking B vitamins in the morning helps with alertness and energy metabolism. Dividing the dosage to be taken at both morning and lunchtime can also help to maintain steady blood levels and support metabolic processes.

Taking a vitamin B complex before exercise may help to boost physical performance.

Most B formulations are not suitable for use in the evening as they can disrupt sleep. Also, it is best to take a B complex with food to aid absorption and minimise digestive discomfort.

Limiting alcohol and caffeine intake can help prevent depletion of B vitamins, particularly B1 (thiamine) and B12.

Certain medications, such as antacids, proton pump inhibitors, and metformin, can either interfere with absorption or increase the body’s need for these nutrients.

So if you are taking any of these medications, check with your doctor first.

• If you have a question for Megan Sheppard, please email it to [e-mail]
• NOTE: The information contained in this column is not a substitute for medical advice. Always consult a doctor.