To get that boost, people often suggest supplementing with echinacea. But does it actually work? Here, doctors and nutritionists break down what we know about the herb. There are nine species of the flowering plant, all of which were discovered and used medicinally by Native Americans in the Great Plains region. More than 400 years ago, it was used to treat burns, aches, and some infections1. More recently, naturopathic doctor Alexis Shields, N.D., recommends echinacea to help stave off the common cold and support immune function. More specifically, one species of echinacea (3echinacea purpurea3) contains alkylamides3, which helps stimulate the immune system and provide anti-inflammatory effects. While it’s not fully clear how echinacea supports the immune system, registered dietitian Titilayo Ayanwola, MPH, R.D., L.D., says it may have the ability to enhance immunity by activating and stimulating immune cells4 such as macrophages, neutrophils, and natural killer cells. This can help reduce the duration and severity of viral infections and other illnesses, integrative medicine doctor Bindiya Gandhi, M.D., says. “Bacteria causes common symptoms of upper respiratory infections, such as sore throat, cough, and inflammation,” Ayanwola explains. “Echinacea, through its anti-inflammatory properties, may reverse inflammation caused by bacteria5 and can potentially reduce the length and severity of upper respiratory infections,” she adds. Anti-inflammatory benefits have also been studied for their ability to lower the risk of neurodegenerative disorders6, like Alzheimer’s disease. “People who have previously had a negative reaction or allergic reaction to echinacea, or have an active chronic autoimmune condition, need to consult with their physician before taking echinacea,” Shields says. In these instances, echinacea may lead to rashes or itchy skin. Some people may experience gastrointestinal issues, like nausea or upset stomach. Women who are pregnant or breastfeeding, as well as anyone taking other medications, should talk to their doctor before taking an herbal supplement, Shields recommends. At the onset of a cold, Gandhi recommends taking echinacea for seven to 14 days to strengthen the immune system and help fight the infection. Since herbs and supplements are not regulated by the Food and Drug Administration (FDA), there is no standard recommended dosage for echinacea. However, Shields says a typical dose is 300 to 500 mg of dried herb in a capsule or tablet, or 2.5 to 5 mL of liquid extract. In both cases, she recommends taking it up to three times daily. If that doesn’t feel right for you, Lester says to “start low and go slow to see how your body responds.”
