Cold & flu remedies: What to take and when

When it comes to colds and flu, there's no magic bullet that can make them disappear instantly. But with the right support at the right time, you can reduce the severity and duration of your symptoms.  Here’s a stage-by-stage guide on what to take and when to help you feel better, faster.

Stage 1: Early signs

Symptoms to look for: 

Fatigue, slight sore throat, mild congestion

What's happening in the body: 

Your immune system is detecting an invader, and the virus is starting to replicate.

What to take:

• Vitamin C: Helps support the immune system and reduces the duration of illness.
• Zinc: Supports immune function and can help reduce the duration of a cold.
• Salt water gargles: To help soothe a sore throat and help clear it up quicker.

Why it helps: 

These supplements can help support your immune system and reduce the severity of symptoms.

Stage 2: Full cold or flu symptoms

Symptoms to look for: 

Congestion, cough, sore throat, body aches, fever

What's happening in the body: 

The virus has taken hold, and your body is fighting back.

What to take:

• Over-the-counter (OTC) pain relievers: Such as paracetamol or ibuprofen to help reduce fever and alleviate body aches.
• Decongestants: To help relieve nasal congestion.
• Cough suppressants or expectorants: To help reduce coughing.

Why it helps: 

These medications can help alleviate symptoms and make you feel more comfortable.

Stage 3: Recovery phase

Symptoms to look for: 

Lingering cough, fatigue, slight congestion

What's happening in the body: 

Your body is recovering, and your immune system is returning to normal.

What to take:

• Probiotics: To help support gut health and immune function.
• Vitamin D: To help support immune function and overall health.
• Herbal teas: Such as ginger or peppermint to help soothe a sore throat and promote relaxation.

Why it helps: 

These supplements can help support your immune system and promote overall health during the recovery phase.

Common mistakes to avoid

Avoiding a few common mistakes can make a big difference in how quickly and comfortably you recover. Here's what to watch out for during cold and flu season:

• You try to power through: Your body needs energy to fight off that cold or flu virus. Make rest a priority.
• Doubling up on ingredients: Be aware of the ingredients in your medications and supplements to avoid duplicating efforts and reducing the risk of side effects.
• You don’t drink enough: When your throat aches, it’s not as easy to gulp down liquids. But when you stay hydrated, you can thin your mucus and break up congestion. It can also fend off headaches. Make sure you drink plenty of water.
• Poor nutrition: Your body needs nutrients to recover. Consuming sugary or greasy foods can worsen symptoms. Try for more nutrient-dense foods like fruits and vegetables, and less processed foods and sugary drinks.

When to speak to a doctor

If you're experiencing severe symptoms, difficulty breathing, frequent vomiting, intense headache or earache, persistent cough or coughing up rusty-coloured/ blood-stained phlegm, or if your symptoms worsen or last longer than expected, it's time to speak to a doctor. You can book a telehealth doctor’s consult via Hola by Healthylife to get personalised advice and care.

The bottom line

While there's no instant fix for colds and flu, the right support at the right time can make a difference. By listening to your body and taking the right steps, you can reduce the severity and duration of your symptoms and feel better faster. Remember to always follow the recommended dosages and consult with a healthcare professional if you have any questions or concerns. You can also book a telehealth consult with Hola by Healthylife and speak to a doctor within 15 minutes, 24/7.

Related reads:

• Cold or Flu: Understanding the Key Differences
• A guide to 7 of our favourite picks for cold & flu relief
• Can you exercise with a cold or flu?

Reviewed by the Healthylife health experts June 2025.