Tips to Help Ease Sore Throat and Cough

Tips to Help Ease Sore Throat and Cough

Feb 01, 2024

Sore Throat

A sore throat is an inflammation of the throat that causes pain when swallowing. The common causes of sore throat are viral infections like cold or flu. In adults, viral infections cause 85 to 90 percent of sore throats. They are very contagious, and it’s important to treat them as soon as first symptoms appear.

Sometimes a sore throat can be caused by bacterial infections, such as strep throat. Strep throat is an infection in the throat and tonsils caused by Streptococcus bacteria. Symptoms usually don’t include a runny nose or cough but rather swollen lymph nodes, fever, and throat pain (when swallowing).

Sometimes a sore throat can be the result of acid reflux, hay fever, and other allergies.

Symptoms of sore throats vary depending on the cause and may include pain in the throat that worsens when swallowing or talking, cough, fever, headache, runny nose, and nausea.


Tips to Help Ease Sore Throat and Cough


Dry Cough and Wet (Productive, Chesty) Cough

Dry cough is a type of cough that does not produce phlegm or mucus. This is usually caused by a sore throat and respiratory infections, like a cold or the flu.

A wet cough, also known as a productive cough, is a cough that produces mucus. You cough to expel the phlegm from your lungs which is good because it contains dead pathogens, dead immune cells, and toxins produced by pathogens.


Key Causes of Sore Throat and Cough

The causes of cough include especially viral infections diseases (flu, common cold, Covid-19, etc.). It may also be caused by asthma, postnasal drip, upper respiratory infections (bronchitis, sinusitis), allergic reactions, environmental irritants, lung cancer, and heart failure (1).

Even if pathogens manage to enter our body, a strong immune system can easily handle the invasion before they cause symptoms. Nevertheless, it is perfectly normal if from time to time we experience instances of coughs or sore throats. However, if they are frequent and chronic it proves we suffer from a compromised immunity (1). 

The most common causes of a weak immune system include the following:

  • Deficiency of Vitamin D, C, B12, zinc, selenium, magnesium, and antioxidants.

  • Deficiency of probiotic bacteria in the gut.

  • Refined diet low in raw vegetables and high in sugar and white flour products. Frequent consumption of cheese, pizza, chocolate, etc.

  • Regular use of stimulants (caffeine, alcohol, smoking).

  • Sedentary lifestyle and hypoxia (lack of oxygen in the body).

  • Chronic psychological stress, anxiety and depression.

  • Lack of sleep.


Pressants Nutritional Sore Throat and Cough Supressants

  • Zincovit-C: Researchers suggest that Zinc lozenges (such as Zincovit-C) containing at least 10 milligrams of elemental zinc can be effectively used every 2 hours, especially when sore throat, cold and cough symptoms first appear. According to the 2013 study, “Zinc (lozenges) administered within 24 hours of onset of symptoms reduces the duration of symptoms.” (2)

Apart from Zinc and Vitamin C, Zincovit-C contains also Propolis. Due to its proven anti-inflammatory and antimicrobial properties, Propolis may ease sore throat and cough, help improve the cellular immune response, and shorten the duration of flu or cold (3).


Zincovit®-C Tablets

Zincovit®-C Tablets


  • Lungforte tablets are specially formulated with Vitamin A, C, D, Garlic, Olive Leaf Extract, Amino Acids such as N-Acetyl-L-Cysteine (NAC), and naturally sourced antioxidants including Resveratrol and Quercetin, for optimum respiratory support. 

Lungforte tablets are specially formulated with N-acetyl-L-cysteine (NAC) which was shown to decrease mucus viscosity and elasticity and can be beneficial for hyper-secretory conditions of the airways, including upper respiratory infections (4). 

Quercetin in Lungforte is an important anti-histamine and anti-oxidant and plays a role in regulating the immune system’s response to outside stressors. 

Vitamin A, C and D which contribute to the maintenance of normal mucous membranes and immune function. 

  • Broncold Syrup helps bring relief to cough associated with cold, flu, bronchitis, asthma, and smoking. It alleviates discomfort caused by excess mucus and phlegm.

In addition, its natural ingredients have immuno-stimulating and antiinflammatory properties, and help reduce pain associated with sore throat and cough.

Broncold also benefits digestion, liver detoxification, metabolism, blood circulation, heart, and overall health.

The health benefits of Broncold are due to its various natural ingredients:

Ginger Oleoresin helps remove mucus from the throat and lungs; Clove Oil has potent antiseptic properties and is known as one of the richest sources of antioxidants. It helps relief discomfort associated with sore throat and cough.

Peppermint Oil helps reduce congestion and helps to relax the bronchial muscles making it easier to breath. Benzoin Tincture (gum resin of the Styrax family trees) is an antimicrobial and antiinflammatory agent. It also helps to break up chest congestion by thinning mucous and making it easier to cough up.

Tolu Tincture (sap-like substance that comes from the Myroxylon balsamum tree) is known as a popular traditional natural cough remedy.

  • Black Seed Oil (Nigella sativa) used orally helps fight cold, flu, sore throat, and cough due to its natural antiinflammatory and antimicrobial properties. Nigellone (one of the active ingredients) was shown to help dilate bronchial tubes and bringing relief in cough and asthma. A study demonstrated that taking Black seed oil for tonsillitis and sore throat, significantly reduced inflammation and throat pain (5).



Nutritional Supplements to Boost Immunity

  • Vitamin D3. No single vitamin or mineral is more important for the immune system than Vitamin D. Almost every person in England is deficient in this vitamin (6).

In case of infections with a sore throat and cough, take 20,000 IU after breakfast every day for 1-2 weeks. After that, take the maintenance dose of 5,000 IU a day.

Make sure you have enough Magnesium because if you are deficient in this mineral (most of us are), Vitamin D will not be converted into its active D4 form and will remain inactive (useless).

  • Beta Glucan Complex contains a unique combination of the listed above most important for the immune system nutrients including Vitamin D3 (2000 IU per 1 capsule), Zinc, Selenium, Vitamin C, and Vitamin B12.

It is also fortified with Beta Glucans, molecules naturally found in the cell walls of certain grains and mushrooms and are known for their potent immune system-supporting properties.


Nutritional and Lifestyle Recommendations

  • Drink plenty of hot water and hot herbal teas (licorice, mint, ginger, chamomile, sage, etc.).

  • Hot steam inhalations for relieving congestion in nose, sinuses and throat.

  • Frequent gargling with hot salt water helps reduce cough and sore throat.

  • Garlic: Studies have demonstrated that garlic helps reduce the risk of flu or clods and may reduce the severity of symptoms. One study gave 146 volunteers either garlic supplements or a placebo for three months. The garlic group had a 63% lower risk of getting a cold, and their colds were also 70% shorter. Another study also concluded that colds were on average 60% shorter for subjects on garlic, compared to a placebo group. Their colds were also less severe (7).

  • Avoid foods with refined sugar as it makes leukocytes behave like drunken soldiers. Also white flour products weaken immune system because they are quickly converted to sugar.

  • Eat more raw vegetables, cabbage family vegetables, carrots, etc.

  • Avoid foods with refined sugar as it makes leukocytes behave like drunken soldiers. Also white flour products weaken immune system because they are quickly converted to sugar. Instead of sugar and other harmful sweeteners you can use xylitol, erythritol, stevia or organic raw honey in moderation.

  • Switch to a well-balanced plant-based and unrefined diet with plenty of raw vegetable juices and raw vegetable salads.

  • Avoid or significantly reduce consumption of cheese, pizza meat, bad fats and dairy. They weaken immune system and are mucus producing making symptoms worse.


Related Articles



  1. The Telegraph, G. Michael Allan, MD and Bruce Arroll, MB ChB PhD (2014) Prevention and treatment of the common cold: making sense of the evidence. 28 Jan 2014 CMAJ. 2014 Feb 18

  2. Singh M1, Das RR (2013) Zinc for the common cold. Cochrane Database Syst Rev. 2013 Jun 18;(6)

  3. Propolis: Otolaryngologia Polska 1989;43(3):180-4; Propolis: Isr Med Assoc J 2002 Nov;4(11 Suppl):923-7.



  6. Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data. BMJ 2017; 356 doi: (Published 15 February 2017):

  7. Josling P1. (2001). Preventing the common cold with a garlic supplement: a double-blind, placebo-controlled survey. Adv Ther. 2001 Jul-Aug;18(4):189-93.

Image Credits: Image by drobotdean on Freepik Image by stockking on Freepik


Any information or product suggested on this website is not intended to diagnose, treat, cure, or prevent any medical condition. Never disregard medical advice or delay in seeking it because of something you have read on this website. Consult your primary healthcare physician before using any supplements or making any changes to your regime.

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