Support Your Immune System Over the Holidays with Echinacea

Reviewed by Dr. Judith Thompson, ACHS Dean of Herbal Medicine

As the holidays approach, so do gatherings, travel, and the inevitable exposure to more people. While the festive season brings excitement, it also tends to increase stress levels, which can challenge our immune defenses. Echinacea Echinacea angustifolia, a powerful immune-supporting herb, can be a helpful companion to continue to support a healthy immune system.

What is Echinacea?

Echinacea, or purple coneflower, is a medicinal plant native to North America, first used by Indigenous peoples to support wounds, burns, bites, and infections. In the late 1800s, settlers began using it as well, and by the early 1900s, it was one of the most popular medicinal plants in the U.S. Echinacea’s popularity later spread to Europe, and researchers have since discovered that it contains compounds that support the immune system, especially for colds and flu.¹

How Echinacea Supports a Healthy Immune System

Echinacea is thought to stimulate the immune system through a combination of compounds, including polysaccharides, alkamides, and flavonoids. These components help activate white blood cells, which play a vital role in fighting off infections.² This suggests that echinacea may promote wellness when experiencing cold symptoms and support continued wellness when used regularly during peak seasons.

For preventative immune support, echinacea can be used as a daily supplement in the weeks leading up to and during travel or when attending large gatherings. Always make sure to follow the directions on supplement labels and never take more than the recommended amount.

Why You Should Keep Echinacea on Hand for Holiday Gatherings

1. Protection in Crowded Spaces
   Traveling exposes you to many people, whether on planes, trains, or in crowded holiday gatherings. Echinacea can support a healthy immune system by responding quickly to pathogens encountered in these settings.
2. Seasonal Wellness Support
   Cold and flu season coincides with the holidays, making this an ideal time to give your immune system a boost. Echinacea may help ward off those seasonal sniffles and coughs.
3. Stress Support Benefits
   The holidays can be stressful, and stress can weaken immune function. Echinacea is known to help the body adapt to stress, adding an extra layer of defense.³
4. Easy to Pack
   Echinacea comes in many forms—tea, tinctures, capsules—making it easy to bring along wherever you go. Simply pack a few capsules or a small tincture bottle to support your health on the go.

A Few Precautions

While echinacea is generally safe, it's wise to check with your healthcare provider if you have allergies to plants in the daisy family or if you have an autoimmune condition. There’s also uncertainty about whether it’s safe during pregnancy or breastfeeding. So far, studies show echinacea has a low risk of interacting with most medications.⁴

Stay Healthy and Confident!

With echinacea in your holiday wellness toolkit, you’ll be better prepared to enjoy the season with confidence and resilience. Consider adding it to your routine this winter, so you can focus more on family, friends, and festivities—and less on health concerns. Happy travels and a healthy holiday season!

Learn more ways to incorporate herbs in your daily life with HERB 101 Foundations of Herbal Studies offered by American College of Healthcare Sciences. 

This content is for educational purposes only and is not intended to be medical advice. Always use herbs and essential oils with caution and keep out of reach of children. Use particular caution when pregnant or nursing. Always check contraindications and think safety first! The statements herein have not been evaluated by the FDA. Products are not intended to diagnose, treat, cure, or prevent disease. 

Sources: 

1. Hostettmann K. (2003). Geschichte einer Pflanze am Beispiel von Echinacea [History of a plant: the example of Echinacea]. Forschende Komplementarmedizin und klassische Naturheilkunde = Research in complementary and natural classical medicine, 10 Suppl 1, 9–12. https://doi.org/10.1159/000071678
2. Hwang, S. A., Dasgupta, A., & Actor, J. K. (2004). Cytokine production by non-adherent mouse splenocyte cultures to Echinacea extracts. Clinica chimica acta; international journal of clinical chemistry, 343(1-2), 161–166. https://doi.org/10.1016/j.cccn.2004.01.011
3. Lopresti, A. L., & Smith, S. J. (2021). An investigation into the anxiety-relieving and mood-enhancing effects of Echinacea angustifolia (EP107™): A randomised, double-blind, placebo-controlled study. Journal of affective disorders, 293, 229–237. https://doi.org/10.1016/j.jad.2021.06.054
4. National Institutes of Health. (2020, July 1). Echinacea. National Center for Complementary and Integrative Health. https://www.nccih.nih.gov/health/echinacea