8 Herbs For Kids: Herbal Remedies For Cold & Flu Season
Kids have a special affinity for getting sick. After four of them, I feel it’s safe to say, we’ve been through it all. During summer the germs are typically limited to colds, but once the school year starts again, the germs fly! It seems to be colds first, then strep throat, a stomach virus, then the flu, covid, more strep, and we’re back to summer. Sound about right for your area?
Around here I like to keep a kid-friendly section of my home apothecary. If you’re reading this, you’re likely interested in having one too. Or at least a few good go-to herbs you can depend on when the ick strikes.
These 8 herbs for kids are the ones I reach for first to strengthen their immune systems, decrease congestion, ease gut struggles, support the lungs, soothe sore throats, and much much more. If you want to confidently use herbs to support your family versus reaching for over-the-counter medications or add to those medications, keep reading, my friend. From nourishing foods to gentle herbal remedies, I’ve listed several effective herbs and strategies to help your kids when the ick hits.
Herbs for Kids
Several medicinal herbs are safe for children and can be used to manage symptoms of common colds and the flu. Some of the most effective and gentle herbs include:
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Elderberry (Sambucus Nigra): Known for its antiviral properties, elderberry helps reduce the duration of viral infections, including the common cold and flu. It’s safe for children over 2 years old and can be given in small doses during the cold and flu season. It also has anti-inflammatory, decongestant, and immune stimulating properties, making it an excellent herb to reach for when you are exposed to a virus, or when you start feeling sick. However, if you are looking for an herb to prevent viral infections like colds and flus, see Echinacea. These two herbs work differently on the cellular level. Elderberry’s anti-inflammatory and decongestant properties make easing symptoms easier. But, it’s not the best option for virus prevention.
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Echinacea (Echinacea purpurea): This herb has been shown to enhance immune function and fight off upper respiratory infections. It can be used as a tincture or tea, but make sure to use a kid-safe dosage, typically 5-10 drops of tincture for children 2 years and older. Echinacea has been studied more extensively in clinical trials and you can read about them on PubMed. Echinacea and Elderberry are commonly the go-to preventative herbs for cold and flu season, and they can both have some positive results. However, knowing when to reach for Elderberry and when to reach for Echinacea makes all the difference in preventing viruses from taking hold.
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Thyme (Thymus vulgaris): A great herb for clearing chest congestion, soothing a sore throat, and really anything else that comes up. Thyme is a member of the mint family and is safe for children in small doses. We like to make a tea by steeping 1 teaspoon of dried thyme in a cup of warm water and adding raw honey. Its antimicrobial, anti-inflammatory, antiseptic, expectorant, and antioxidant properties make thyme a powerhouse herb for all types of illnesses.
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Ginger (Zingiber officinale): Ginger has a ton of herbal properties. It’s anti-inflammatory, antiemetic, antioxidant, antimicrobial, antiviral, expectorant, and antispasmodic. It has been made famous by its support with nausea and vomiting, but it also can be quite helpful for kids that have motion sickness. It helps relieve sinus congestion, supports digestion, and soothes inflammation in the throat. Ginger is best used fresh, but it is available in dehydrated form.
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Sage (Salvia officinalis): Sage is a wonderful herb to soothe swelling in the mucous membranes and relieve a sore throat. It’s herbal properties are antimicrobial, antiviral, antifungal, anti-inflammatory, antioxidant, antiseptic, antispasmodic, expectorant, and carminative. It supports healthy bile flow, support healthy cognitive function, and may support healthy blood sugars in diabetics.
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Chamomile (Matricaria chamomilla): Chamomile is a powerful herb that has multiple benefits. Its herbal properties are carminative, nervine, antispasmodic, anti-inflammatory, and antiseptic. It’s one of the most soothing herbs for stomach upset from IBS, colic, gas, stomach viruses, and a nervous stomach. It can also be used as a compress for pink eye, and a mouth rinse for sores and fever blisters.
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Lemon Balm (Melissa officinalis): This one is very gentle, yet very powerful. Its herbal properties are nervine, carminative, antiviral, antibacterial, antidepressant, antioxidant, and diaphoretic. It also supports healthy liver function and can help regulate healthy sleep patterns. Lemon Balm is an excellent herb to add to a tea for a cold, stomach ache, sleeplessness, and during any stressful time.
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Mullein (Verbascum thapsus): Mullein is the absolute best herb for supporting healthy lung function. It has demulcent, expectorant, anti-inflammatory, and tonic properties making mullein a safe herb that can be taken for a long period of time and can support the lungs to improve lung function. I keep this one stocked in bulk because it’s so incredibly helpful during and after respiratory illnesses, as well as for my child with asthma.
Supporting Strong Immune Function with Healthy Foods
A healthy diet is one of the best ways to keep your child’s immune system strong during flu season. Vitamin C-rich foods like citrus fruits, bell peppers, and strawberries are excellent choices to help reduce the duration and severity of cold symptoms. Include plenty of leafy greens, like spinach and kale, and orange vegetables such as sweet potatoes and carrots for their immune-boosting benefits. For an extra boost, serve homemade chicken soup, which is very soothing for both the gut and the respiratory tract. Not only does it hydrate and nourish, but its steam also helps open nasal passages and relieve congestion.
Herbal Teas and Other Remedies
Herbal teas are a gentle way to offer immune support during the sick season. Warm tea made with lemon juice, ginger, and a little honey can soothe a sore throat quickly and help with runny nose or nasal congestion. If your child is too young for honey, simply don’t add it. The warm liquids on their own will still provide necessary relief.
Saline solution is another safe and simple home remedy for clearing nasal passages and easing sinus congestion. You can make your own by dissolving a teaspoon of high quality salt in warm, distilled water and using a nasal spray to help clear your child’s stuffy nose.
Herbal Steams and Essential Oils
Herbal steams can be a great way to help open nasal passages and the upper airways in older children. Boil a large pot of water and add about 1/2-1 cup of herbs. For sinus and respiratory congestion, I like to use Mullein, Thyme, and Sage. Have your child lean into the steam and cover their head with a towel, taking care to not burn them from the steam, and breathe normally for as long as they will tolerate it. For younger children, you can create this effect in a bathtub. For fussy kids, a warm bath with herbs like lemon balm or chamomile can also be soothing and help them relax, leading to a better night’s sleep.
Sometimes We Need To Be Sneaky
Getting kids to consume herbs can be tricky sometimes. Especially when you’re working with stronger herbs like sage and thyme. Here are some of my favorite ways to incorporate herbs for kids who are a little more reluctant to take them:
- Sauces: A simple pasta sauce is very forgiving with strong herbal flavors. Adding a little sage, thyme, and oregano to your sauce boosts flavor and herbal properties. However, if you want to keep those properties intact, the herbs should be added at the end. Medicinal herbs do not like to be actively boiled. If leafy herbs are actively boiled you can lose some of the potency of them. When using this method, I add my herbs after turning off the heat.
- Popsicles: This one is a fun one. Make a strong pot of chamomile, ginger and thyme tea. Then dissolve a high quality salt (I prefer Celtic Sea Salt), and raw honey. Pour into molds and freeze. These sweet treats are packed with minerals and electrolytes that combat dehydration and support the system when stomach bugs hit.
- Gummies: Gummies make a fun kitchen experiment for kids and an effective way to get those herbs into them. There are multiple recipes out there you can make with any of the herbs listed above. Whatever recipe you choose to use, be sure you store them in the refrigerator. They are not preservative loaded, so they will go bad if left out.
- Juices: Juice is my go-to for really potent herbs. Especially with tinctures. Tinctures aren’t supposed to be tasty, they’re supposed to be effective. So if you prefer tinctures but your child is strongly opposed, add the dose to half a cup of juice. They’ll never taste it.
- Smoothies: This is a weekly thing in our home. There are several herbs we use to keep our kids bodies healthy, but a couple of my kids don’t love tea. Will they drink it? Yea, if mom says it has to be done, but some of them prefer not to when given the choice. So, I started using a strong tea as the base of our smoothies. And they have no idea they’re still taking their herbs.
As you can see, it doesn’t take a huge amount of herbs to cover a wide variety of common childhood issues. A few strong well placed herbs and a few simple tricks is all you need. While natural remedies and herbal medicines can be incredibly effective for managing cold and flu symptoms, allergies can happen. It’s important to monitor your child closely and contact your pediatrician with any questions or concerns.
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