Herbs to Get You Ready For Winter
Image by Kathy McCabe and Copilot
As daylight shortens and temperatures drop, supporting your immune system, circulation, digestion, and respiratory health with seasonally appropriate herbs helps you stay resilient, comfortable, and energized through winter. Below are practical herbs, how to use them, and safety notes so you can build a winter-ready apothecary.
Warming foundation herbs and why they help
Warming herbs increase circulation, stimulate digestion, and create a sensation of internal heat—useful when cold weather slows metabolism and circulation. They also help thin mucus and support respiratory function when used appropriately.
- Ginger (Zingiber officinale) — Uses: tea, grated into foods, tincture; Benefits: warming, anti‑inflammatory, eases nausea, supports circulation and digestion.
- Cinnamon (Cinnamomum verum / C. cassia) — Uses: spiced teas, stewed fruit, fire cider; Benefits: warming, antimicrobial properties, supports blood sugar balance when used moderately.
- Black pepper, cayenne, and nutmeg — Uses: spiced blends, chai, infused vinegars; Benefits: pungent heat boosts circulation and digestion; often included in warming tonic recipes like fire cider.
Immune-supporting herbs for prevention and early colds
These herbs are commonly used to modulate immune response and shorten or lessen upper respiratory infections when taken at the first sign of symptoms.
- Elderberry (Sambucus nigra) — Uses: syrup, lozenges, cooked preparations; Benefits: traditional and modern use for supporting respiratory health and reducing severity/duration of viral upper respiratory infections.
- Echinacea (Echinacea spp.) — Uses: tincture, decoction, capsules; Benefits: often used to stimulate immune response and reduce cold symptom severity when started early.
- Astragalus (Astragalus membranaceus) — Uses: long-simmered decoction, tincture; Benefits: adaptogenic root used for strengthening baseline immune resilience and supporting recovery from chronic stress or fatigue.
Respiratory and congestion allies
Herbs that support airway comfort, expectoration, and antimicrobial defense can ease winter coughs and congestion.
- Thyme (Thymus vulgaris) — Uses: steam inhalation, herbal tea, cough syrups; Benefits: antispasmodic and antiseptic properties that help clear bronchial congestion.
- Licorice (Glycyrrhiza glabra) — Uses: decoction, throat lozenges; Benefits: demulcent and soothing for inflamed mucous membranes; use short-term if you have hypertension or on certain medications.
- Mullein (Verbascum thapsus) — Uses: infused oils, teas, smoking blends for expectoration; Benefits: demulcent and traditionally used for coughs and lung discomfort.
Practical preparations and a starter plan
- Daily warming tea: combine ginger, cinnamon, and black pepper; steep 10 minutes and sip warm to support circulation and digestion.
- Immune syrup/salve: make a kitchen elderberry syrup for daily prevention doses during high-risk weeks and keep echinacea tincture on hand for early cold response.
- Fire cider-style tonic: infuse apple cider vinegar with garlic, horseradish, ginger, turmeric, and black pepper for a spicy, immune-supportive daily splash or tonic.
- Steam and inhalation: add a few sprigs of thyme or eucalyptus (if not allergic) to hot water, lean over with a towel, and inhale to relieve nasal congestion.
Safety, dosing, and interactions
- General caution: herbs are active substances; dose according to established herbal monographs or the product label and stop if adverse effects occur.
- Medication interactions: licorice can raise blood pressure and interact with diuretics and corticosteroids; echinacea is not advised for people with certain autoimmune conditions; pregnant or breastfeeding people should consult a clinician before using many concentrated herbal extracts.
- Form selection: use decoctions for dense roots (astragalus), tinctures for fast action (echinacea), syrups for children or palatable dosing (elderberry), and teas for daily gentle support (ginger, cinnamon).
Quick winter apothecary shopping list
- Roots: ginger, astragalus, licorice
- Berries: elderberry (dried or syrup)
- Leaf/flowers: thyme, echinacea, mullein
- Spices: cinnamon, black pepper, cayenne, nutmeg
- Pantry staples: raw apple cider vinegar, garlic, and honey for syrups and fire cider preparations.
Closing practical tip
Rotate gentle supportive herbs (teas and culinary spices) daily for baseline warmth and resilience, and reserve stronger extracts (tinctures, concentrated syrups) for short-term prevention or early‑symptom support.
Sources:
- 12 Best Warming Herbs To Enhance Your Winter – The Outdoor Apothecary
- 8 Warming Aromatic Herbs for Winter Wellness + Fire Cider Recipe – The Northwest School of Aromatic Medicine
- 10 Important Herbs to Have Handy for Winter
Kathy is an herbalist/naturopathy practitioner who is constantly researching to expand her knowledge. She came to herbalism after her migraine medicine was suddenly removed from the market and she had to find something new. After discovering the magic of herbs she’s never looked back. She is accredited by the International Practitioners of Holistic Medicine (IPHM) and is an Associate Member of the American Herbalist Guild.