Whilst we can provide you with the best Primal supplements to help prevent a cold, there's no promise that you won't catch the dreaded lurgy once in a while. What we can provide, however, are our top Primal treatment tips and remedies for relieving the common cold the natural way.

What to eat and drink for cold and flu


Hydration is key to working your way through a dreaded cold. Water should be your number 1 priority and you should make sure you drink at least one cup every hour. Warm lemon water with organic honey is also great for soothing sore throats and clearing away any congestion. Although we love our morning cups of coffee, we'd suggest avoiding coffee when you can as this can make dehydration worse. If you can't skip the caffeine fix then try to reduce your daily consumption at least.

Apple cider vinegar

While apple cider vinegar (ACV) is slowly becoming a popular home remedy for colds, researchers are still trying to figure out why ACV helps to make you feel better. According to the Healthline, when you drink organic, cold-pressed ACV, it contains a substance called “must.” Must is the bits and pieces of the apple that are fermenting in its cloudy juice. The must is what holds the “mother” - a colony of bacteria that work as probiotics when you consume them. Probiotics are known for their immune-boosting effect, which might be why drinking apple cider vinegar can shorten the duration of a cold.

Thanks to the acid in apple cider vinegar, it helps to thin out the mucus in the throat and move it out of your respiratory system more quickly. There’s also some reason to believe that the acid in apple cider vinegar can work to kill pathogens that are making you sick.

We recommend drinking organic ACV 1-2 times day. Simply add 1-2 tablespoons of ACV to a glass of water. 

Warm Vitamin C Effervescent 

We all know that vitamin C is great for prevention. While there's currently no research to suggest that vitamin C can help treat the common cold, we found at Primal Living HQ that having our Vitamin C Effervescent in a warm drink can certainly help relieve symptoms including congestion and a sore throat.

Vitamin C is an important vitamin and antioxidant that the body uses to keep you strong and healthy. It's ideal for the maintenance of bones, muscle, and blood vessels and also assists in the formation of collagen and helps the body to absorb iron.

By consuming our Vitamin C Effervescent you're providing your body with the only sugar, artificial sweetener and potato starch-free effervescent that's available on the market today! Not too bad, huh?

By popping one of our tablets into a mug of hot water it'll not only help boost your immune system, but it'll also help to clear away any congestion thanks to the steam from the water. Plus, it's packed with vitamins and minerals, which can provide your body with some extra love.


Garlic is a powerful antioxidant with antimicrobial, antiviral and antibiotic properties. It's packed with minerals, enzymes, vitamin C, sulphur, and selenium which can all aid towards colds and flu symptoms. While garlic can be enjoyed in meals, to reap its full benefits, you'd need to eat a lot of it! We suggest supplementing your diet with our Primal Garlic Extract.

Made with an extremely powerful formula, our supplements features a potent 5000mg of garlic in one easy to take capsule. 

Bone broth

A delicious bowl of warming homemade chicken soup or bone broth can be effective in helping to fight colds and flu. Bone broth contains anti-inflammatory amino acids and is packed full of immune-supporting vitamins and minerals that are incredibly easy for your body to digest.

We always suggest homemade soup or broth as you know exactly what ingredients are in it. 

Home remedies for cold and flu 

Bee Propolis

Did you know that bees produce more than just honey? That's right! Bees also make propolis too. Propolis is the substance bees use to seal in their hives so it’s super anti-viral and anti-bacterial. 

Thanks to its immune-boosting properties, propolis can help fight the common cold and beat those unwanted post-cold infections that can follow on from colds and flu.

Our Natural Bee Propolis Extract is made with 100% natural ingredients and contains 15% bee propolis. 

Winter Cream

Let the power of natural menthol help clear your sinuses with our Winter Cream. Made with natural menthol, camphor, eucalyptus and peppermint oil, this combination can help relieve muscular aches and pains without the need for medicated pain relief.

Menthol and camphor both release natural vapours which can help relieve cough symptoms and that stuffy feeling you experience during a cough or cold. Natural menthol is also used as a topical analgesic (mild pain relief) particularly for things like tired muscles.

The natural menthol extract is powerful and effective, so we strongly advise a patch test first, and also advise only using up to twice a day.

Overall, thanks to the powerful properties in our winter cream, it's designed to get you through the dreaded common cold.

Essential oils

Essential oils are great for both prevention and treatment by diffusing the oils in the air and on your surfaces to help eliminate germs. As well as that, they're wonderful for reducing mucus build-up, fighting congestion, relieving headaches, body aches and fatigue.  

You can enjoy our Primal essential oils in a variety of ways to help relieve cold symptoms. Here are a few of our favourites...

- Warm baths

- Steam inhalation 

- Massage blends (helps to relax the body)

- Diffusers

Try our LavenderLemon and Eucalyptus oils and hopefully, with your favourite elimination method, you'll start to feel better in no time. If you were to ask us, we'd add 2-3 drops of Eucalyptus oil to a bowl of warm water and steam our face (with a towel) for up to 15 minutes. It really is a brilliant way to help clear your airways! 

Lavender oil acts as a great soothing scent and lemon oil will be perfect for vaporising.


As we always say, a healthy gut is a healthy body. Probiotics have proven benefits to help strengthen the body's natural defences and help stimulate the immune system.

We always suggest supplementing your body with a high-strength probiotic and thanks to our bio-tract technology probiotics, it delivers 15x more friendly bacteria than other brands out there. Shop here for our two popular Probiotics. 


Last but not least, it's important to rest! There's a reason why your body's feeling a little under the weather and the last thing it needs is to be put under extra work. Your body is working extra hard to fight something so rest and allow it to recover. If you’re having trouble sleeping, consider our Sleep Naturally Herbal Sleeping Tablets, or our two other most popular supplements for sleep quality, Zinc and Magnesium.