What Happens to Your Body When You Take an Echinacea Supplement

Cold and flu season is in full swing. And if you come down with another case of the sniffles, you may turn to the supplement aisle for additional immune support. 

A common ingredient that you’ll find in many immune-supporting products like supplements and tea is echinacea. Also known as the purple coneflower, echinacea is an herbal plant in the same family as the sunflower and daisy. It’s been used for centuries by Native Americans for respiratory tract infections, tooth pain and snake bites. So, should you stock up on echinacea this cold and flu season? We talked with registered dietitians to get the lowdown on everything you need to know about echinacea. 

Health Benefits of Echinacea

Immune System Support

Most studies on the health benefits of echinacea involve its role in immune health. The National Institutes of Health (NIH) notes that, based on research, echinacea may help reduce your chances of catching a cold or other respiratory tract infection. However, it’s unclear whether it can shorten your cold’s length, yet newer research looks promising. For example, Julie Pace, RDN, a private practice dietitian nutritionist, points to a study that suggested that echinacea may reduce the need for antibiotics for respiratory tract infections by cutting treatment days by as much as 80%.

While we are still learning exactly how echinacea works its magic to support the immune system, researchers suspect that echinacea helps recruit and activate immune cells so you can fight off infection faster. More research is needed to clarify the timing and dosage of echinacea that is most effective for combating the common cold and respiratory infections.

Anti-Inflammatory Properties

Chronic inflammation, the low-grade type, can increase your risk for chronic conditions like diabetes, arthritis and heart disease. Not only that, lingering inflammation also means you’re more likely to come down with a cold or flu. Chronic inflammation can weaken your immune system, hampering its ability to fight off infections effectively. Echinacea is rich in anti-inflammatory compounds like antioxidants that help tamp down excess inflammation, supporting your immune system. In fact, research has found that supplementing with echinacea may lower cytokine levels like IL-6, IL-8, and TNF, which are common markers of inflammation.

Anxiety Reduction

Another benefit that echinacea might have is helping reduce the occasional bout of anxiety. According to Vicki Koenig, M.S., RD, CND, a registered dietitian in private practice, there is some preliminary research that has shown some positive effects of echinacea on anxiety compared to placebo, especially for those with high levels of anxiety.

On the other hand, participants in another similar trial didn’t see any changes in anxiety. Still, those taking the echinacea supplements reported improvements in emotional well-being compared to those on a placebo. Since there are so few studies on this topic, there’s still much to learn if echinacea can positively affect mental health. 

Improved Skin Health

The anti-inflammatory properties of echinacea can also be beneficial for alleviating skin conditions that are aggravated by inflammation, such as atopic dermatitis (also known as eczema). Research found that using echinacea topically for four weeks improved skin dryness and decreased itchiness. That’s because echinacea appears to help support the repair of your skin’s protective barrier, which can alleviate the symptoms of conditions like eczema. 

Risks and Considerations

Echinacea supplements appear to be safe and well-tolerated when taken for the short term. “Most studies examined taking echinacea for anywhere from 10 days to 5 months. The most common adverse effect was a mild gastrointestinal reaction that didn’t require medical care,” says Koenig. While most study participants were adults, some, including children, found that echinacea might also be safe for them and might benefit from its immune-support benefits. However, it’s always best to talk to your pediatrician before considering giving your kid a supplement. 

Since echinacea may stimulate the immune system, those with autoimmune disorders or taking immunosuppression medications may need to avoid it. There is also not enough research on the risks of taking echinacea while pregnant or breastfeeding. People allergic to plants in the daisy family may have an allergic reaction to echinacea.

When weighing the pros and cons of starting a new supplement, it’s always best to check in with your healthcare provider. 

What to Look for in Echinacea Supplements

In stores, you’ll most commonly see echinacea supplements in capsule, tablet or liquid (tincture) form or in teas formulated for immune support made from any part of the plant (root, flower, leaves). Some supplements may also contain flavoring, sugar or sugar-free sweeteners, so keep that in mind when selecting a supplement. Additionally, echinacea may also be included in lotions or other skincare products. When purchasing an echinacea supplement, look for one approved by an independent organization like NSF International or USP. This helps guarantee that the product actually contains the amount of echinacea advertised on the label. 

The Food and Drug Administration (FDA) doesn’t regulate herbs and supplements, and since echinacea falls under this umbrella, a standard dosage has not been established. Instead, it’s best to follow the specific recommendations provided by the supplement manufacturer on the packaging or any dosage instructions given by your healthcare provider.

The Bottom Line

You can take plenty of actions to strengthen your immune system naturally, like getting plenty of sleep, exercising and having a nutritious and balanced diet. If you are looking to invest in one supplement for extra immune-health security this cold and flu season, echinacea may be worth a second look. Research suggests that taking echinacea may reduce your risk of catching the common cold and it’s considered safe for short-term use. That said, more research is needed to confirm other claimed health benefits of echinacea, such as lowered anxiety or improved skin health.