Natural Herbs for Cough Relief: Herbal Remedies That Actually Work
If you’re battling a persistent cough, turning to nature for relief might be just what you need. Many herbs have been traditionally used to calm coughs, support respiratory health, and address the underlying causes. If you’ve ever wondered about those herbal ingredients listed on over-the-counter syrups and hesitated to try them because they seem unfamiliar, you’re not alone—this post is here to help demystify them! We’ll explore some of the most effective herbs, including Mullein, Yerba Santa, Wild Cherry Bark, Elecampane, Loquat, Thyme, and Marshmallow Root, and explain how they work for respiratory symptoms.
Understanding Coughs: Why Natural Remedies Work
Coughs are your body’s way of clearing irritants from the airways. While over-the-counter medications often suppress this natural response, herbal remedies aim to soothe irritation, reduce inflammation, and support the healing process without unwanted side effects.
Choosing the Right Herbs for Your Cough
One valuable lesson I learned during my herbalism studies is that not all coughs are created equal, and neither are the herbs used to treat them. The key is to work with your body, not against it.
If you have a dry cough, you’ll want to select herbs that help moisten and soothe your airways, encouraging the production of mucus to protect irritated tissues.
For a wet cough, on the other hand, you need herbs that thin mucus and make coughing more productive, allowing your body to efficiently clear your airways.
Unlike conventional cough suppressants, which often block the body's natural healing mechanisms, this approach supports what your body is naturally trying to do. By selecting herbs tailored to your specific type of cough, you can bring balance to your respiratory system and help speed up recovery.
Mullein (Verbascum thapsus): The Soothing Respiratory Ally
Mullein's characteristic yellow flowers are a hallmark of this versatile herb, often found blooming in tall, graceful spikes. The tea is typically made from the dried leaves or flowers of the plant, both known for their soothing properties to support respiratory health and ease coughs.
How It Works:
Mullein is rich in mucilage, a gel-like substance that coats and soothes irritated mucous membranes, making it especially beneficial for dry coughs. It also contains saponins, natural compounds that act as gentle expectorants, helping to loosen and expel mucus in wet coughs. Additionally, mullein has mild anti-inflammatory and antimicrobial properties, which can support healing if your cough is caused by an infection.
Additional Benefits:
Supports overall lung health and improves breathing.
Can be used long-term to maintain respiratory health.
Helps with conditions like bronchitis or asthma due to its calming effects on the airways.
How to Use:
Brew a tea with dried mullein leaves or flowers. Strain carefully to remove fine hairs that may irritate the throat.
Use in steam inhalations to open airways and soothe irritation.
Choose an OTC product or tea containing mullein as a key ingredient.
My Highly Recommended Picks:
Yerba Santa (Eriodictyon californicum): The Mucus Mover
How It Works:
Yerba Santa is best known for its expectorant properties, which help thin mucus, making it easier to cough up. It also acts as a bronchodilator, relaxing airway muscles to ease breathing. Its anti-inflammatory and antimicrobial compounds can address infections or inflammation contributing to your cough.
Additional Benefits:
Traditionally used to treat chest congestion, asthma, and allergies.
Contains flavonoids with antioxidant effects, which support overall lung health.
Can help reduce postnasal drip, a common trigger for chronic coughing.
How to Use:
Prepare a decoction by simmering dried Yerba Santa leaves in water for 15-20 minutes.
Combine it with mullein or marshmallow root for a well-rounded cough remedy.
Choose an OTC herbal product that contains Yerba Santa.
My Highly Recommended Pick:
Wild Cherry Bark (Prunus serotina): The Cough Suppressant
How It Works:
Wild cherry bark, obtained from the Prunus serotina tree, has been traditionally used in Native American and folk medicine for the treatment of coughs and other respiratory symptoms (García-Aguilar et al., 2015). Several studies have investigated the potential therapeutic properties of wild cherry bark extracts including potential anti-inflammatory effects (Yamaguchi et al., 2006). The bark contains bioactive compounds such as tannins and phenolic compounds, which may contribute to its antimicrobial and antioxidant properties (Ademović et al., 2017).
Additional Benefits:
Soothes coughs caused by respiratory infections or throat irritation.
May reduce inflammation in the throat and bronchial tubes.
Can promote restful sleep by quieting nighttime coughing fits.
How to Use:
This herb is easiest to obtain in commercially available herbal cough syrup formulas or tinctures. Look for the correct species (Prunus serotina) as a key ingredient on the label.
Combine with thyme or licorice root for added antimicrobial effects if your cough is infection-related.
My Highly Recommended Pick:
Elecampane (Inula helenium): The Herb for Stubborn Coughs
Elecampane (Inula helenium), a tall, sunflower-like plant with a long history of use in herbal medicine, is a powerhouse when it comes to addressing persistent coughs. Known as an expectorant and lung tonic, elecampane has a warming and soothing quality. It is especially useful for respiratory issues that come with excessive mucus or deep, stubborn coughs.
How It Works:
The secret to elecampane's effectiveness lies in its rich phytochemical profile. The plant contains inulin, a prebiotic fiber that supports gut health (and indirectly the immune system), and alantolactone, a compound with antimicrobial, antifungal, and expectorant properties. These elements work together to:
Clears Stubborn Mucus: Elecampane helps loosen and expel thick, sticky mucus that can linger in the lungs and throat during prolonged colds or bronchitis.
Soothe Irritated Airways: Its demulcent properties coat and soothe inflamed mucous membranes, calming coughing fits and easing discomfort.
Fight Infections: With its mild antimicrobial activity, elecampane may help tackle the root of respiratory infections, providing additional support for recovery.
Ideal for Wet and Persistent Coughs
Elecampane shines when dealing with wet, phlegmy coughs that just won’t quit. It’s particularly effective in cases of bronchitis or other lower respiratory infections where mucus has settled into the lungs. By thinning and mobilizing mucus, elecampane helps clear congestion, making it easier to breathe and less likely for infections to linger.
How to Use:
Elecampane is most commonly used in these forms:
Elecampane Tea or Decoction: Made by simmering dried elecampane root in water, this preparation extracts its beneficial compounds. The tea is warming and deeply soothing for irritated lungs.
Elecampane Tincture: A few drops of elecampane tincture in water or tea can provide concentrated support for coughs and respiratory health.
Herbal Syrups: Combined with honey or glycerine and other expectorant herbs, elecampane is often available in herbal syrups.
Safety and Precautions
Elecampane is generally safe for most adults, but it’s important to use it with care. Avoid it if you have a known allergy to plants in the Asteraceae family (like daisies or sunflowers). If you're pregnant, nursing, or managing a chronic health condition, consult with a healthcare provider before adding elecampane to your routine.
Loquat (Eriobotrya japonica): A Sweet Kid Friendly Remedy for Coughs
Loquat (Eriobotrya japonica), a fruiting tree native to Asia, is more than just a source of delicious, golden fruit—it has long been celebrated in traditional medicine for its ability to soothe coughs and support respiratory health. In both Chinese and Japanese herbal traditions, the leaves and fruit of the loquat tree are prized for their unique properties that help calm irritation, reduce phlegm, and promote lung health. Let’s dive into why loquat is a fantastic natural remedy for coughs.
How It Works:
Loquat leaves contain bioactive compounds like triterpenes and flavonoids, which have been shown to reduce inflammation and act as natural expectorants. These compounds help loosen mucus, making it easier to expel, while simultaneously calming irritated airways. If you're dealing with a persistent or dry cough, loquat can offer much-needed relief by reducing throat irritation and promoting smoother breathing.
A Rich Source of Antioxidants
The fruit and leaves of the loquat tree are rich in antioxidants, particularly vitamin C and beta-carotene. These nutrients not only boost immune function but also protect delicate lung tissues from oxidative stress, which can worsen respiratory conditions. For those experiencing seasonal coughs or cold-related symptoms, loquat can be a gentle yet effective way to bolster your body's defenses.
How to Use:
Loquat is commonly used in two forms for respiratory health:
Loquat Syrup: Many cultures prepare loquat leaf syrup by simmering dried leaves with honey and other soothing herbs. This syrup can be taken as a natural cough suppressant and throat soother.
Loquat Tea: A simple tea made from dried loquat leaves can help ease coughs and promote relaxation. Add a touch of honey for additional throat-soothing benefits.
A Delicious Dual Benefit
Unlike many remedies, loquat doesn’t just heal—it also tastes wonderful making it a great option for kids! The fruit is sweet and juicy, making it an enjoyable addition to your diet. You can eat loquats fresh or add them to smoothies and desserts for an antioxidant-rich treat that supports overall health, including your respiratory system.
My Highly Recommended Picks:
Marshmallow Root (Althaea officinalis): The Moisturizer
How It Works:
Marshmallow root’s high mucilage content forms a protective layer over irritated tissues, which is especially useful for dry, scratchy coughs. It also has mild anti-inflammatory properties, helping to reduce swelling in the throat and airways.
Additional Benefits:
Helps with sore throats, heartburn, and other conditions caused by irritation.
Can improve symptoms of bronchitis or laryngitis.
Gentle enough for children or individuals with sensitive systems.
How to Use:
Soak loose marshmallow root in cold water for several hours to create a soothing infusion. If using tea bags, soak 2-3 bags in cold water or soak in the fridge overnight.
Combine with mullein for dual demulcent and expectorant benefits.
My Highly Recommended Picks:
Thyme (Thymus vulgaris): The Antimicrobial Lung Protector
How It Works:
Thyme is a potent antimicrobial herb that fights bacteria, viruses, and fungi, making it particularly effective for coughs caused by respiratory infections. Its essential oils, especially thymol, have antispasmodic properties, helping to relax bronchial muscles and ease coughing. Thyme also acts as an expectorant, thinning mucus and making it easier to expel.
Additional Benefits:
Improves airflow and relieves bronchial spasms.
Can boost the immune system to prevent recurring infections.
Useful for sinus-related coughs by clearing nasal congestion.
How to Use:
Brew a strong thyme tea with fresh or dried leaves and drink 2-3 times daily.
Use in steam inhalations to fight infection and open up airways.
Combine a few drop of Thyme tincture with honey for a natural, soothing cough remedy.
My Highly Recommended Picks:
My Overall Go-To Herbal Cough Syrup: Dr. Tierra's Wild Cherry Bark Syrup
When it comes to herbal cough remedies, Dr. Tierra's Wild Cherry Bark Syrup is one of my absolute favorites—and for good reason. I reach for this one time and time again, and it’s a staple in my medicine cabinet for both myself and my kids during respiratory illness season. This blend packs all of my favorite herbs for soothing coughs, calming irritation, and supporting respiratory health—all in one formula.
Not only is it effective, but it’s also easy to find. You can grab it over the counter at most local health food stores, or you can order it through my Fullscript dispensary for added convenience. If you're looking for a reliable, all-in-one herbal cough syrup, this is the one to keep on hand!
