In This ArticleView AllIn This ArticleHealth BenefitsRisks and PrecautionsWhat to Look ForFAQs
In This ArticleView All
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In This Article
Health Benefits
Risks and Precautions
What to Look For
FAQs
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Photo:Abbey Littlejohn
Abbey Littlejohn
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.
Health Benefits of Echinacea
Immune System Support
While we are still learning exactly how echinacea works its magic tosupport 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 levels of cytokines like IL-6, IL-8 and TNF, which are common markers of inflammation.
Anxiety Reduction
Another benefit that echinacea might have is helpingreduce the occasional bout of anxiety. According toVicki 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 One Nutrient You Should Be Eating More of for Healthier Skin, According to a Dermatologist
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 health care provider.
What to Look For in Echinacea Supplements
The Bottom Line
You can take plenty of actions tostrengthen your immune system naturally, like getting plenty of sleep, exercising and eating 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.
Frequently Asked QuestionsThere is limited research to establish any benefits to taking echinacea every day for the long term, but it may be useful for short-term usage. So far, the effects of echinacea have been observed for supplement courses ranging from 10 days to 5 months.More research is needed to clarify echinacea’s claimed health benefits, but evidence points to its potential to support immune health. Echinacea also contains anti-inflammatory compounds that may help combat the adverse effects of chronic inflammation.Research supports the potential benefits of echinacea for immune health, such as preventing the common cold. In healthy individuals, it’s generally safe to take and has a low risk of side effects. However, more research is needed to establish whether echinacea can improve anxiety or skin health.
Frequently Asked Questions
There is limited research to establish any benefits to taking echinacea every day for the long term, but it may be useful for short-term usage. So far, the effects of echinacea have been observed for supplement courses ranging from 10 days to 5 months.
More research is needed to clarify echinacea’s claimed health benefits, but evidence points to its potential to support immune health. Echinacea also contains anti-inflammatory compounds that may help combat the adverse effects of chronic inflammation.
Research supports the potential benefits of echinacea for immune health, such as preventing the common cold. In healthy individuals, it’s generally safe to take and has a low risk of side effects. However, more research is needed to establish whether echinacea can improve anxiety or skin health.
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Sources
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