Each change of season brings new challenges, and also annoying colds, which often interrupt our daily routine. It is not only about mucus or cough, but also headaches and general discomfort. It is important to understand how the process works in order to strengthen our immune system and thus prevent contagion and better fight the infection.

What is a Virus?

A virus is an extraordinarily small microorganism that represents one of the simplest, yet most effective, pathogens in nature. Unlike bacteria, which can live and reproduce independently, viruses are parasites that need to "hijack" living cells to survive and multiply.

The best analogy is to imagine a virus as a "malicious USB": by itself it cannot do anything outside the human body, but once it manages to enter a cell, it inserts its "genetic instructions" and literally reprograms the cell to become a virus factory. This cellular process repeats millions of times, explaining why a simple viral exposure can result in systemic symptoms in a matter of days.

The Common Cold

The common cold is a viral infection that affects the upper respiratory tract, that is, the nose, sinuses, and throat. There are more than 200 types of viruses that can cause it, but rhinoviruses are the most frequent. It spreads easily, either by direct contact with a sick person, by touching contaminated surfaces, or by inhaling small droplets in the air.

Contrary to popular belief, the cold is not caused by cold weather itself, but by specific viruses that take advantage of conditions that cold weather can create.

The key is to understand that the cold is not an isolated “external enemy,” but the result of the interaction between the virus and our defenses. If the immune system is strong, it is very likely to neutralize it before causing symptoms. But if our defenses are low—due to stress, poor nutrition, lack of sleep, or exposure to toxins—the virus finds the perfect ground to reproduce.

The viral universe of the cold is surprisingly diverse, and this diversity explains why we can catch colds multiple times a year: each virus generates specific immunity, but not cross-immunity.

How and Why We Catch Colds

The contagion process follows a scientifically predictable pattern involving three critical factors:

Viral Exposure (The Encounter)

Cold viruses are transmitted mainly through three routes:

• Respiratory droplets: Released when coughing, sneezing, or talking (range: 1–2 meters)
• Direct contact: Touching contaminated surfaces and then the face (eyes, nose, mouth)
• Fine aerosols: Microscopic particles that can remain suspended in the air

Cellular Invasion (The Infiltration)

Once the virus reaches the nasal mucosa:

• It adheres to specific receptors on epithelial cells
• Injects its genetic material into the host cell
• Reprograms the cell to produce viral copies
• Causes cell death and release of new viruses

Immune Response (The Internal War)

Our immune system detects the invasion and triggers:

• Local inflammation: Causes congestion and mucus production
• Cellular response: Sends white blood cells to the infection site
• Systemic symptoms: Fatigue and malaise as part of the defensive response

The “Annoying” Mucus: Our Ally

Mucus is a thick and sticky substance produced by our body, mainly in the nose, throat, and lungs. It is made of water, proteins, sugars, and special cells that help trap and neutralize elements that could make us sick. It works as a “sticky net” that captures viruses, bacteria, pollen, and dirt particles before they enter the lungs.

When you have a cold or allergy, more mucus is produced to “wash” and remove what is bothering the body; although it may seem uncomfortable, mucus is an important part of our natural defenses.

How Do We Heal from a Cold? Is It Possible to Kill the Virus?

We cannot “kill” a virus the same way we kill bacteria with antibiotics because it is not truly “alive” and has no metabolism of its own. It needs our cells to multiply, so if we tried to “kill it” inside the cell, we would also damage our own cells.

The immune system is key. Our body produces specific defenses (antibodies, T lymphocytes) that recognize and destroy infected cells and neutralize the virus. Once the immune system controls it, the virus stops multiplying. That is why, in the case of common colds, we only treat the symptoms and let the body resolve it. And how do we do that? By helping our immune system fight the battle. In addition to a good diet, there are certain supplements and herbs that can help us in this process. Here are some of them:

Liposomal Vitamin C: The liposomal form is encapsulated in a layer of fat (phospholipids), allowing more intact vitamin C to reach the blood and cells compared to regular vitamin C. It stimulates the production and function of white blood cells, helps reduce inflammation in the airways, may shorten the duration or intensity of the cold, and neutralizes free radicals, protecting tissues. It also supports collagen production, strengthening the mucosa of the nose and throat. 

NAC (N-acetylcysteine): A supplement that helps dissolve the links in thick mucus of the airways, making phlegm more liquid and easier to expel, relieving congestion and improving breathing. It is also the most direct precursor of glutathione, the master antioxidant of cells, and can reduce excessive inflammation in the airways, decreasing irritation, cough, and discomfort.

Zinc (gluconate) lozenges: These lozenges can shorten the duration and reduce the severity of symptoms if taken at the start of a cold.

Zinc acts as an antiviral and immunomodulator. I explain: zinc in lozenges dissolves gradually, continuously releasing Zn²⁺ ions for several minutes. These ions come into direct contact with the throat and nasal mucosa, where cold viruses usually replicate first, and there they can bind to viral proteins and interfere with replication; in other words, they prevent viruses from multiplying, reducing the severity of the cold.

Why not take a zinc tablet with water? Because it would quickly go to the stomach, providing zinc systemically without acting directly on the virus. In contrast, lozenges act directly where the virus begins. To be effective, studies suggest zinc should be free of sorbitol, mannitol, and citric acid. The recommendation is to take 75 mg per day.

Marshmallow Root: A natural remedy ideal for colds due to its mucilages, which form a protective layer in the throat and airways, relieving cough, protecting the mucosa, and reducing inflammation. To maximize benefits, soak the dried root in cold water for 6–12 hours, which allows extraction of intact mucilages and maintains their soothing and moisturizing effect. A study showed that its anti-inflammatory effects were similar or even better than diclofenac.

Elderberry: Contains flavonoids and antioxidants, especially anthocyanins, giving this delicious berry immunomodulatory, antiviral, and anti-inflammatory properties. It not only helps shorten the duration of cold symptoms but also works as a preventive by strengthening the immune system.

Licorice: A medicinal root highly valued during colds due to its anti-inflammatory, antiviral, and demulcent properties, forming a protective layer over irritated mucosa. It is consumed as an infusion, syrup, or lozenge, coating the throat, relieving dry cough, reducing local inflammation, and acting as a mild expectorant.

Ginger: Helps during colds with its anti-inflammatory, antiviral, and antioxidant properties, reducing inflammation in the throat and airways, relieving pain and irritation, and even inhibiting the replication of some viruses. It promotes nasal decongestion and stimulates the immune system, speeding recovery. To maximize benefits, it is preferable to use fresh root, blended or grated (if organic, no need to peel), as it retains more active compounds like gingerols and shogaols, and releases its essential oils immediately, while dried root loses part of its potency. It is consumed in infusions, juices, soups, or even salad dressings.

Liposomal Turmeric: A potent supplement for colds that maximizes the benefits of curcumin thanks to its high absorption. Its anti-inflammatory, antioxidant, and immune-modulating properties help reduce inflammation in the throat and airways, relieve discomfort, and support the body’s recovery against viruses.

Note: This information is for educational purposes only and does not replace medical advice. Always consult with a healthcare professional before taking supplements, especially if you have specific health conditions.