Ayurvedic Herbs & Remedies For Immunity Boosting In Winter Time

Published On: December 19, 2025By Tags: , , , ,

As the weather is changing, cold and flu season is upon us in the northern hemisphere! As the temperature decreases, it can cause imbalances in our systems and weaken our immunity and resistance to certain viruses, colds, flu, sickness bugs and so on. At this time imbalances /aggravation in Vata and Kapha doshas are common.

The wisdom of Ayurveda supports us in flowing with the change in seasons and suggests an appropriate regime and diet for this time of year.

Some Ayurvedic herbs and remedies to keep your immunity boosted during this season are:-

  • Amla (Indian Gooseberry) is a well known rich source of vitamin C, essential for increasing immunity. It is also beneficial for mental health and is also known for its skin and hair nourishing benefits. Amla is taken in many different forms here in India from fresh (super sour!), pickled, dried, in juice and is also widely available in powder/ supplement form.
  • Chyavanprash is an ayurvedic rasayana (a rejuvenating blend of 40+ different herbs) preparation (of which the consistency is like a thick jam), which can be taken every morning with a glass of warm milk or water to help boost immunity and increase vitality.
  • Jaggery –pure, raw, unrefined sugar made from cane or palm, is loaded with iron and other minerals and is considered beneficial for consumption in Ayurveda, especially in winter, due to its warming properties. Its regular consumption increases blood flow throughout the body and keeps it warm. It is also known in Ayurveda to aid in fighting flu like symptoms, helps to purify the blood and also support women in menstrual disorders. However, it should be noted that jaggery is still sugar and will affect blood sugar levels. It should therefore only be consumed in limited amounts each day, according to your own body type/constitution. It can be added to smoothies, teas, or a small amount taken at the end of the main meal at lunch time to ensure blood sugar levels are kept stable and also helps digestion.
  • Tulsi (Holy Basil) is very high in antioxidant and antimicrobial properties which help to boost immunity and fight against infection due to its Rasayana (rejuvenating) property. It is also commonly used to reduce fever. It can also be taken to help prevent coughs and cold. A few leaves of the Tulsi plant can be taken each day, it can also be consumed in teas or tinctures or in supplement form.
  • Garlic contains allicin, a compound with potent antibacterial and antiviral properties, making it an excellent defense against colds and flu. It supports immune response by enhancing white blood cell activity, helping your body fight off infections more effectively. Consuming garlic regularly may reduce the severity and duration of cold symptoms.
  • Turmeric is known for its anti inflammatory properties, it helps us to boost immunity and help alleviate the symptoms of colds of flu. It also helps to ease headaches as well as clear and reduce over production of mucus. In Ayurveda turmeric is also known for its heating properties and therefore recommended during colder weather. In Ayurvedic medicine turmeric is used to help balance kapha dosha, and is used in the treatment of various respiratory conditions.
  • Ginger – The benefits of ginger are mainly due to the presence of gingerol. This chemical contains antioxidant and anti-inflammatory properties. Its benefits and medicinal uses are much the same as turmeric, having similar effects on the body.

    Photo by Pixabay

Turmeric & ginger are often used together in cooking, when making nourishing wintertime soups, stews, curries, dals, teas and health elixirs.

To add to these, some of my favourite European remedies and immunity boosting preventative measures are:

  • Echinacea is a herbal remedy known for its immune-enhancing effects. It can stimulate white blood cells and has been shown to reduce both the frequency and severity of colds and flu. Taking echinacea at the first sign of symptoms may help shorten the illness duration and ease symptoms.
  • Elderberry and elderberry syrup. Elderberry is a traditional remedy packed with antioxidants and immune-boosting nutrients. Studies suggest that elderberry may reduce the severity and length of colds and flu due to its ability to block viral replication. This berry also helps reduce inflammation, easing symptoms like body aches and congestion.
  • Cranberries: Cranberries are rich in antioxidants and vitamin C, making them a powerful ally for immune support. Their high levels of proanthocyanidins provide antibacterial properties, which help fend off infections. Cranberries can reduce inflammation and support the respiratory system, aiding in recovery from colds and flu. Adding fresh cranberries or cranberry juice (unsweetened) to your diet can give your immune system a natural boost during cold season.
  • Lemon – High in vitamin C, lemon strengthens the immune system by enhancing white blood cell production. Its natural acidity can help reduce mucus and ease congestion, while its antioxidants support the body's fight against cold and flu viruses. Adding lemon to warm water or tea is an excellent way to boost immunity.
  • Pine needle tincture. – Pine needles are rich in vitamin C and antioxidants, which support immune health and aid in combating respiratory infections. Pine needle tincture may help reduce inflammation in the respiratory tract and soothe symptoms like congestion and cough. Some studies also suggest that compounds in pine needles have antiviral properties, making this tincture a valuable remedy during cold and flu season.
  • Locally produced raw honey. Honey is a natural antimicrobial agent that can help soothe sore throats, reduce coughs, and fight off bacteria. Its high antioxidant content aids in bolstering immune defense, while its soothing properties can provide quick relief from cold symptoms. Honey is particularly effective when combined with warm herbal teas. (Just be sure to add once the tea has cooled a little first. According to Ayurveda heating honey turns it to "poison" – essentially sugar – for the body and will loose its healing benefits.
  • Rosemary: Rosemary is a warming herb known for its antiviral and antimicrobial properties, which can help fend off infections. Rich in antioxidants, it supports the immune system and reduces inflammation. Rosemary can also relieve respiratory symptoms, as its aromatic oils help clear nasal congestion and improve overall lung function.

  • Thyme: Thyme is well-regarded for its antibacterial, antiviral, and expectorant properties, making it effective for respiratory health. It helps break up mucus and soothe coughs, while its immune-boosting compounds, such as thymol, can fight off cold and flu viruses. Adding thyme to teas or inhaling its steam can bring quick relief from congestion.

    Oregano: Oregano is a potent antimicrobial and antiviral herb, high in antioxidants like carvacrol and thymol, which help protect the immune system. It's especially effective against respiratory infections, as it can help clear up mucus and relieve symptoms of cough and congestion. Oregano oil or teas are often used to reduce the severity and duration of colds.

Remember to always try to stick to whole foods – locally grown, seasonal produce where possible!

Make the most of the abundance of root vegetables, squashes, leafy greens and citrus fruits available at this time of year…

Mother nature is wise and often the things we need most are available just at the right time when we need them!

If you do succumb to winter colds or flu viruses here are some recommended tips to help ease symptoms and help you feel well again soon, in addition to any of the herbs or remedies you may also be taking outlined above:

  • Take zinc & vitamin C supplement (high dose of vit C- 1000mg)
  • Take vitamin D (high dose) with vitamin K2.
  • Make organic vegetable broth- for extra nutrients and nourishment without being too taking on your digestive system.
  • Elderberry syrup is also good to take as an extra high vitamin C boost.
  • You can make a herbal infusion with tulsi (holy basil if you have it – this will help with fever), grated ginger, turmeric, black pepper corns, cinnamon, and cloves.
    Boil all the ingredients in a pan and let steep for a while. Once cooled a little strain into your favourite mug or cup and add raw honey and lemon. Sip this warm tea regularly throughout the day.
  • Take echinacea if you have it and a liver supporting supplement such as milk thistle or dandelion.
  • Eat an organic apple on empty stomach in mornings. – This will also help detox the system and cleanse the liver.
  • Create a "mini facial /sinus sauna" and steam 3 times a day. Add a few drops eucalyptus essential oil, lavender and / or oregano (if you have) to a pan of just heated to almost boiling water – be careful not to scold your self – Place a mat on the table with the pan or bowl of hot water on top, then make a "tent" by placing a towel over your head and the pan and inhale deeply for 10mins or until the water starts to cool.
  • Your face should be a comfortable distance over the pan – careful not to scold yourself on the steam at first, if it is too hot wait a few minutes.
    If you don't have essential oils, you can also add a teaspoon of dried thyme, oregano and/ or rosemary to the water and inhale.
  • Be patient with yourself, take as much rest as you need and stay hydrated. Try not to worry, deep breathing helps.
  • Keep warm, stay cozy. Wear your warmest and loveliest comfy clothes and blankets in warming comforting colours.
  • Listen to soothing music, healing frequencies or mantras.

This should really help ease your symptoms and help you recover more quickly.

Get well soon!

Here are a couple of comforting winter time hot drink recipes:

Ayurvedic "Golden Milk" (recipe)

Ingredients

Photo by Dasha Klimova

  • 1 cup whole milk (or vegan alternative and for Kapha dosha's– use almond milk instead) – if one whole cup of milk is too much you can use half water / half milk – adjust according to your requirements.
  • Half cup of water.
  • 1/2 teaspoon turmeric powder
  • 1 teaspoon raw honey (vegan alternatives –jaggery, coconut sugar, agave nectar.
  • Pinch / few grinds of freshly ground black pepper
  • Pinch cinnamon (optional)
  • Pinch ginger powder (optional)
  • Small pinch cardamom powder or couple of ground pods (optional)

Method

  1. Take a saucepan add the milk and water (if using) – bring to just below a boil.
  2. Reduce heat to simmer and add the spices, stir in and cover the pan leaving a small gap.
  3. Let it simmer for 10 mins, stirring every few mins.
  4. Take off the heat, pour golden milk into your favourite cup or mug.
  5. Once cooled a little, add raw honey (or healthy alternative) to taste.

Enjoy

Golden Milk is best enjoyed before bed to calm the mind, comfort the body, and promote a restful sleep.
It's also a wonderful immunity-boosting pick-me-up on a chilly day or when you're feeling under the weather.

Spiced Lemon Chai

Start your morning with this vibrant, cleansing, and metabolism-boosting Ayurvedic tea.

Ingredients

Photo by Nati

  • 1½ cups water
  • 1 thumb-sized piece of ginger (grated or finely chopped)
  • A small stick of cinnamon
  • A few black peppercorns or a pinch of ground black pepper
  • 1–2 cloves
  • A few tulsi (holy basil) leaves (optional)
  • Juice of ½–1 small lemon
  • 1 teaspoon honey or jaggery (to taste)

Method

  1. Add the ginger to a pan with 1½ cups of water.
  2. Add cinnamon, black pepper, cloves, and tulsi (if using).
  3. Bring to a boil and simmer for a few minutes to allow the flavours to infuse.
  4. Strain into a cup and let it cool slightly.
  5. Add lemon juice and honey or jaggery to taste.

Enjoy

This warming, aromatic tea helps cleanse the liver, kidneys, and intestines.
Rich in anti-bacterial, anti-inflammatory, and immune-boosting properties, it leaves you refreshed, enlivened, and ready to start your day!

Stay healthy, well & warm this winter! Wishing you a wonderful festive season.

 

Main – Photo by Jonatan Pie on Unsplash

Capture Post to PDF — Button Only

About the Author: Corinne Cooke

Corinne Cooke is a holistic wellbeing coach, NLP practitioner, yoga teacher, and Ayurvedic practitioner passionate about supporting women through life’s transitions with compassion, wisdom, and practical tools for everyday life. Drawing on a wealth of experience in modalities including yoga therapy, Ayurveda, aromatherapy, energy medicine, Bach Flower Remedies, and coaching, Corinne blends ancient practices with modern wellbeing approaches to help women restore balance in body, mind, and spirit. As the founder of Amrita Holistics, Corinne offers one-to-one sessions, programs, courses, online retreats, and therapeutic sessions designed to empower women to reconnect with themselves, nurture their health, and embrace their fullest potential. Her work is rooted in a soul-to-soul approach, where authenticity, nature’s wisdom, and conscious living meet. When she’s not teaching or writing, Corinne can be found connecting with the seasons, exploring natural healing traditions, or creating her own range of organic aromatherapy blends. Feel free to contact me Email: amrita.holistics@gmail.com Website Facebook Instagram Whatsapp:+919360614219

you might also like