Natural Remedies That Actually Work: What the Research Says (and What's Folklore)

By Logan Pierce

Natural remedies that actually work are not folklore. Some of them have been tested in real clinical trials and reviewed by federal researchers at the National Center for Complementary and Integrative Health (NCCIH), a division of the National Institutes of Health. Others are just old habits that got repeated so many times we assumed they were true. In this guide, I'm walking through which home remedies have solid evidence behind them, which ones are shaky, and which ones you can skip. This is general information, not medical advice, so talk with your doctor or pharmacist before starting anything new, especially if you're pregnant, nursing, managing a chronic condition, or giving something to a child.

Which natural remedies actually work?

A handful of natural remedies hold up under real research for specific, everyday complaints: honey for a nighttime cough, ginger for certain kinds of nausea, peppermint oil capsules for irritable bowel syndrome (IBS), and zinc lozenges for shortening the length of a cold. None of these cure serious illness, and none replace a doctor when something is truly wrong. But for the everyday stuff, minor coughs, upset stomachs, and colds, the evidence for these four is real and worth knowing.

Does honey actually work as a cough remedy?

Yes. Honey has genuine research behind it as a nighttime cough remedy, and it's one of the few home remedies the NCCIH lists as showing real promise for colds. According to NCCIH's review of complementary approaches for colds and flu, "honey's traditional reputation as a cough remedy has some science to back it up," with small studies suggesting it can decrease nighttime coughing in children. Mayo Clinic's own review found that honey worked about as well as diphenhydramine, a common over the counter cough ingredient, in several studies, and it helped people sleep better too. You can read more in Mayo Clinic's answer on honey as a cough remedy.

For kids age 1 and up, the typical dose is 0.5 to 1 teaspoon, plain or stirred into tea or juice. One safety rule matters more than any other here: never give honey to a baby under 12 months old. It can contain spores that cause infant botulism, a rare but serious illness in infants. That risk goes away after the first birthday, but it's a hard line before then.

Can ginger help with nausea?

Ginger has decent evidence for two specific kinds of nausea: pregnancy related nausea and nausea from cancer chemotherapy when used alongside standard anti-nausea medicine. According to the NCCIH fact sheet on ginger, research supports its use for these situations, but the evidence for motion sickness is much weaker. So if you're hoping ginger chews will stop seasickness on a boat, don't count on it. If you're pregnant and dealing with morning sickness, or going through chemo and want to add something to your regular anti-nausea plan, ginger has a real research base, but check with your doctor first, especially during pregnancy or if you're on blood thinners. Ginger can cause mild stomach upset, heartburn, or gas in some people, and it can interact with medications like warfarin.

Is peppermint oil good for IBS symptoms?

Yes, enteric coated peppermint oil capsules have real evidence for easing IBS symptoms like bloating, cramping, and abdominal pain. The NCCIH fact sheet on peppermint oil points to a 2022 review of 10 studies involving over 1,000 participants that found peppermint oil worked better than a placebo at improving overall IBS symptoms. The American College of Gastroenterology's 2021 clinical guideline actually recommends peppermint oil for IBS symptom relief, and notes that enteric coated versions cause fewer side effects like heartburn and acid reflux. That coating matters: peppermint oil taken without it can make indigestion worse in some people. Peppermint oil isn't a good idea if you have GERD or a hiatal hernia, so this is one to run by your doctor if you have either.

What about zinc, vitamin C, and echinacea for colds?

Zinc lozenges have the strongest evidence of the three for shortening a cold in adults, while vitamin C and echinacea are much weaker bets. Here's how the science breaks down, all according to NCCIH's review of colds and complementary approaches:

• Zinc lozenges (oral): A 2012 evaluation of 17 studies found that zinc lozenges, tablets, or syrup can reduce how long a cold lasts in adults. Some people notice a bad taste or mild nausea. Do not use zinc nasal sprays or gels. The FDA warned consumers to stop using intranasal zinc cold products after they were linked to a long lasting, sometimes permanent, loss of the sense of smell.

• Vitamin C: For most people, vitamin C does not prevent colds and only shortens them slightly. It does seem to help people under intense physical stress, like marathon runners, cutting their number of colds roughly in half. If you're not in that category, don't expect much from a vitamin C pill once you already feel sick.

• Echinacea: At least 24 studies have tested echinacea for preventing or treating colds, and a comprehensive 2014 review concluded it "hasn't been convincingly shown to be beneficial," though some specific products might have a weak effect. Echinacea products vary a lot from brand to brand, which is part of why the research is so inconsistent.

• Saline nasal rinse: There's limited evidence that rinsing your sinuses can ease congestion, but the safety rule matters: only use distilled, sterile, or previously boiled and cooled water. Tap water has been linked to a rare but severe amoeba infection when used in neti pots, according to the FDA.

Which remedies are mostly folklore?

Garlic, American ginseng, and probiotics for cold prevention fall into the "not proven" category, meaning there just isn't enough good research to say they work. A 2014 evaluation found insufficient evidence that garlic prevents or relieves colds, beyond the side effects of bad breath and body odor. American ginseng was evaluated in 2011 and found to not clearly reduce the number of colds people catch, though it may modestly shorten them, and there's limited safety data on taking it long term. Probiotics showed some hint of benefit for reducing colds in a 2015 review of 13 studies, but the researchers rated the evidence quality as low. None of these are dangerous in normal amounts for most healthy adults, they're just not proven the way honey, ginger, or peppermint oil are.

How do you use natural remedies that actually work, safely?

Using natural remedies safely means researching the specific remedy, watching for interactions with your medications, and knowing when a symptom needs real medical care instead of a home fix. A few ground rules worth keeping in your back pocket:

• Tell every healthcare provider you see about any herbs or supplements you take. Some interact with prescription medications, including blood thinners and diabetes medicines.

• Watch for red flags that mean it's time to call a doctor instead of trying another remedy: high fever, trouble breathing, chest pain, symptoms that last more than a week or two, or anything that's getting worse instead of better.

• Skip honey for babies under 12 months, be cautious with ginger if you're on blood thinners, and avoid peppermint oil if you have GERD or a hiatal hernia.

• Remember that "natural" doesn't automatically mean "safe." Dietary supplements aren't reviewed by the FDA for safety or effectiveness before they hit shelves the way prescription drugs are.

Frequently asked questions

Does honey really help a cough?

Yes, for children over age 1 and adults, research reviewed by NCCIH and Mayo Clinic shows honey can ease nighttime coughing about as well as some over the counter cough medicines. Never give honey to a baby under 12 months.

Is ginger safe to use during pregnancy?

Ginger has real evidence for easing pregnancy related nausea, according to NCCIH, but you should still run the dose and timing by your OB or midwife first, especially if you're taking other medications.

Does echinacea actually prevent colds?

Not reliably. A comprehensive review of over 24 studies found echinacea hasn't been convincingly shown to help prevent or shorten colds, though a few specific products might have a small effect.

Can peppermint oil upset your stomach instead of helping it?

It can, if the capsule isn't enteric coated. Uncoated peppermint oil can cause heartburn and reflux in some people, which is why the enteric coated version is the one studied for IBS relief.

Is it safe to use zinc for a cold?

Oral zinc lozenges have evidence for shortening a cold in adults, but nasal zinc sprays and gels are not safe. The FDA has warned that intranasal zinc products can cause a long lasting or permanent loss of smell.

What's the real difference between a proven remedy and folklore?

Proven remedies, like honey for cough or peppermint oil for IBS, have multiple randomized controlled trials behind them reviewed by groups like NCCIH. Folklore remedies rely on tradition or anecdote and haven't held up consistently when researchers actually test them.

Sources: NCCIH: Colds, Flu, and Complementary Health Approaches, NCCIH: Ginger, NCCIH: Peppermint Oil, Mayo Clinic: Honey as a Cough Remedy.

You never know, but you can always be ready.

Related reading

• Managing an ongoing health condition? See our guide to an emergency kit for chronic medical conditions, insulin, inhalers, and more.

• Home remedies are one layer of family medical readiness. Pair them with a family emergency communication plan.

• Building a broader kit? Start with our 72-hour bug-out bag checklist for every family member.