Can This Common Herb Really Help You Stave Off Colds?

It's never fun being sick. We always want to stay at our healthiest, and a big part of maintaining your health comes from your diet. Still, while proper nutrition is very important, just eating right isn't always enough. If you want a little immune system boost, one easy way to possibly do it is with some common herbs. Herbs don't just add a rustic touch to your kitchen; they can be packed full of nutrients and substances with possible health effects.

One herb in particular that can possibly boost your immune system and help prevent colds is thyme. Thyme is a leafy herb related to mint plants and is native to the Mediterranean but has spread to many other regions, including the United States. It's been used as traditional medicine for centuries and even today is a common essential oil used for various benefits. In various studies referenced in a 2023 paper published in Pharmaceuticals, thyme extract has been linked to promising results in fighting sickness and symptoms such as inflammation.

The main beneficial ingredient in thyme is thymol, an antimicrobial and antioxidant substance naturally found in the thyme plant. Thymol is extracted from thyme for use as an essential oil, but it won't have the same immune-boosting effects as ingesting the actual herb (never ingest essential oils, as they are not safe or meant for consumption). You can use dried and fresh herbs interchangeably, but the general consensus is that fresh herbs contain more nutrients than dried.

So, if you want to help your immune system, should you take thyme? Maybe. Adding a sprinkle of it to your food every day is unlikely to have bad effects unless you're sensitive or allergic, so just don't overdo it. Arguably anything can be harmful in high enough quantities, so while you're in all likelihood safe when putting herbs on your sandwich every day, don't let it become excessive.

Also, don't bank on thyme alone to keep your immune system healthy. While it's shown promise thus far, more research is still needed to determine exactly how much good it can do for your immune system. Many factors play into your immune health, and one herb won't prop it up alone, regardless of its potential benefits. It's also unclear just how much thyme you would need to ingest and in what manner to get the most benefit.

Most importantly, always consult a doctor before starting any supplement or particular food for health purposes. Herbs like thyme can have drug interactions, especially in a concentrated supplement form, so if you're on any medications, you might experience adverse effects. In addition, everyone's bodies are different. We process foods like thyme differently and have unique dietary needs. So, even if someone you know says that they benefit from eating thyme or taking thyme supplements, you may not experience the same effects. A registered dietitian can help determine your body's needs and what to eat for your best health.