When cold and flu season arrives, conversations about immune health tend to follow a familiar pattern. Should I take elderberry? What about echinacea? Do I need more vitamin D? Is zinc helpful? What should I eat? Which herbs support the immune system?
These are reasonable questions—but from the perspective of a trained herbalist or holistic nutritionist, they are only the beginning.
There is rarely one herb, food or supplement that tells the whole story.
Professional holistic practice considers the person as well as the symptoms: nutrition, sleep, stress, lifestyle, health history, medications, nutrient status and the nature and progression of the illness itself. In herbal medicine, practitioners also consider something that is often overlooked in conversations about herbs: which species, which plant part, which preparation, which dose and for whom?
Cold and flu season provides an excellent example of why studying herbal medicine or holistic nutrition involves considerably more than memorizing a list of remedies.
Colds, Influenza and the Immune System
The common cold and influenza are both viral respiratory illnesses, but they are not the same thing. Colds can be caused by rhinoviruses and numerous other respiratory viruses. Influenza is caused by influenza viruses. Symptoms can overlap and may include sore throat, congestion, coughing, fatigue, headache and fever.
The immune system’s response to these infections is remarkably complex.
Rather than thinking about “boosting” immunity as though it were a single switch, holistic health practitioners consider the many factors that contribute to normal immune function and resilience.
Nutrition matters.
Sleep matters.
Stress matters.
Movement matters.
Nutrient status matters.
And when herbal medicines are being considered, the plant and preparation matter too.
There Is No Single “Immune Herb”
Walk through a health food store in autumn and you may see dozens of products marketed around immune health. But herbal medicine is more sophisticated than matching one herb to one condition.
A trained herbalist learns to consider the characteristics of the individual, the stage and presentation of an illness, traditional indications for a plant, contemporary research, potential contraindications and interactions, and the preparation being used.
Even the seemingly simple question “Does echinacea work?” becomes much more interesting once you begin studying herbal medicine.
Which echinacea?
Which species?
Which part of the plant?
Fresh or dried?
What extraction method?
What concentration?
What dose?
When is it being taken?
These distinctions help explain why studying herbs professionally is very different from simply reading a list of natural remedies online.
Elderberry: When Preparation Matters
Elderberry (Sambucus nigra) has a long history of traditional use and has become one of the most recognizable herbs associated with the colder months.
Modern research has also investigated elderberry preparations for respiratory symptoms.
Some clinical trials and reviews have suggested that certain elderberry preparations may reduce the duration or severity of upper respiratory symptoms. Other reviews have noted limitations in the available research, including relatively small studies and differences between the preparations being investigated.
That last point is particularly important.
An elderberry syrup, standardized commercial extract, tincture and homemade preparation are not automatically equivalent simply because they all contain elderberry. The preparation itself is part of herbal medicine.
Understanding how plants are harvested, processed, extracted, formulated and administered is one of the reasons professional herbal education includes practical herbal pharmacy alongside materia medica and therapeutics.
Preparation also matters for safety. Raw or improperly prepared elderberries should not be consumed.
Echinacea: A Plant Is More Than Its Name
Echinacea provides an even better example of why herbal research can be difficult to reduce to a simple yes-or-no answer. Echinacea is a genus, not a single standardized product.
Research may involve different species, including Echinacea purpurea and Echinacea angustifolia, as well as different plant parts and extraction methods.
Studies have produced mixed results. Some systematic reviews and meta-analyses suggest modest effects on the frequency or duration of respiratory symptoms, while other clinical trials have found little or no significant benefit.
Rather than making echinacea uninteresting, this complexity makes it an excellent plant to study.
A professional herbalist needs to understand botanical identification, materia medica, phytochemistry, extraction, dosage, traditional use, contemporary research and clinical application.
That is a very different question from simply asking whether an “echinacea supplement” works.
Honey and the Value of Simple Remedies
Not every useful traditional preparation needs to be complicated. Honey is one of the simplest examples.
Research has found that honey may help soothe cough and improve some upper respiratory symptoms. It can also serve as an ingredient in traditional herbal preparations, combining beautifully with herbs such as thyme and ginger.
In a herbal pharmacy, something as familiar as honey can become part of syrups, infused honeys and other preparations.
This intersection between food and herbal medicine is one of the reasons the kitchen has historically been such an important part of home herbalism.
Sometimes sophisticated holistic practice includes knowing when a simple preparation is enough.
Honey should never be given to infants under 12 months of age.
Thyme, Ginger, Garlic and Other Traditional Herbs
Many familiar culinary plants also have long histories of herbal use. Thyme, ginger, garlic and sage are excellent examples. To someone encountering herbal medicine for the first time, these may simply look like ingredients in the kitchen cupboard.
To an herbal medicine student, each plant becomes an entire subject.
What are its traditional uses?
Which constituents does it contain?
Which part is used?
How is it best prepared?
How does the preparation affect extraction?
When might it be selected?
When might another herb be more appropriate?
Are there contraindications or interactions to consider?
This is where herbalism moves from knowing about herbs to learning how to practice herbal medicine.
Zinc, Vitamin D and the Nutrition Side of Immune Health
Herbs are only one part of a holistic approach. Nutrition plays an equally important role in supporting normal immune function. Zinc and vitamin D are two nutrients frequently discussed during cold and flu season.
Research suggests that some zinc preparations may modestly shorten the duration of a cold when used appropriately. Vitamin D has also been extensively studied in relation to immune function and respiratory infections, with nutrient status appearing to be an important consideration.
But this raises another important question:
Does everyone need the same supplement?
Not necessarily. A holistic nutritionist considers dietary intake, health history, nutrient status, lifestyle, medications, supplementation and the needs of the individual rather than automatically recommending the same product to everyone.
This is why nutrition education goes well beyond learning that a particular vitamin or mineral is “good for immunity.”
Food Is the Foundation
The immune system depends on adequate nutrition. Rather than searching for one miraculous “immune food,” a holistic approach begins with dietary patterns that consistently provide the body with what it needs.
That means considering:
- Adequate protein
- A wide variety of vegetables and fruits
- Fiber-rich whole foods
- Foods containing zinc and other essential minerals
- Sources of vitamin C and other micronutrients
- Healthy fats
- Adequate hydration
- Individual dietary needs and nutrient status
Food also exists within a larger context.
Someone eating an excellent diet but consistently sleeping five hours per night and experiencing prolonged stress presents a different picture from someone eating similarly but sleeping well, exercising regularly and recovering adequately.
The whole person matters.
Sleep, Stress and Immune Resilience
Sleep is one of the most overlooked elements of immune health. Research has associated shorter sleep duration and poorer sleep efficiency with increased susceptibility to respiratory infections.
Stress can also influence sleep, food choices, activity and numerous physiological processes.
This illustrates an important principle of holistic health:
Body systems don’t operate independently of one another.
Nutrition affects energy and recovery. Stress affects sleep. Sleep affects immune function. Illness affects appetite and activity.
A holistic practitioner learns to look for these relationships rather than treating each symptom as an isolated event.
Why Professional Herbal Medicine Goes Beyond “Which Herb?”
Anyone can search online for herbs traditionally associated with colds. Professional herbal medicine begins when the questions become more sophisticated.
Which plant is appropriate?
Which species and plant part?
What preparation?
What extraction method?
What dose?
How should several herbs be combined into a formula?
What medications is the person taking?
Are there contraindications?
Is the presentation appropriate for herbal care, or does this person need referral or medical assessment?
At Pacific Rim College, students in the Diploma of Phytotherapy study materia medica, herbal therapeutics, phytochemistry, practical herbal pharmacy, biomedical sciences and professional practice.
They don’t simply read about herbal formulas.
Students learn to make herbal medicines and compound formulas by hand, work with a physical herbal dispensary and ultimately apply their knowledge during 510 hours of supervised clinical training.
That progression—from plant knowledge to pharmacy to clinical application—is fundamental to professional herbal medicine education.
How Holistic Nutrition Goes Beyond “What Should I Eat?”
Holistic nutrition follows a similar progression. Knowing that protein, zinc, vitamin D or vegetables are important is one thing.
Understanding anatomy, physiology, biochemistry, pathophysiology, nutritional science and diet therapeutics—and then applying that knowledge to an individual—is something else entirely.
Students in Pacific Rim College’s Diploma of Holistic Nutrition study nutritional science, nutrients and diet therapeutics, anatomy and physiology, pathophysiology, biochemistry, supplements, the materia medica of food, professional cooking and other areas of holistic health.
They then bring those subjects together through 360 hours of clinical training.
The goal isn’t simply to know which foods are “healthy.”
It is to understand people, nutrition and health well enough to make thoughtful, individualized recommendations within professional scope.
From the Classroom to Real Clinical Practice
Clinical training is one of the most important differences between learning about holistic health and learning how to work with people. Pacific Rim College students begin clinical exposure early in their studies and progress toward working with real clients under supervision.
Across PRC’s clinical services and training opportunities, students provide thousands of treatments and consultations each year. For herbal medicine students, that means learning to take a health history, assess the individual, formulate herbal medicines, work with a dispensary, consider contraindications and interactions, recognize when referral is appropriate and communicate professionally with clients.
Holistic nutrition students similarly learn to move beyond theoretical diet plans and work with the complexity of real people, real lifestyles and real health goals.
A textbook can teach you about echinacea.
A classroom can teach you its botany, phytochemistry and traditional uses.
A herbal pharmacy can teach you how to prepare it.
Clinical training teaches you how all of those pieces come together when another human being is sitting across from you.
Where Herbal Medicine and Conventional Healthcare Meet
Holistic and conventional healthcare do not have to exist in opposition. Responsible holistic practitioners understand their professional scope and recognize situations that require medical assessment. They consider potential herb-drug and nutrient-drug interactions, contraindications and referral decisions as part of professional practice.
That is another reason biomedical sciences are part of professional herbal medicine and holistic nutrition education.
Understanding traditional medicine is important.
Understanding contemporary science is important.
Understanding the limits of your own scope is important too.
The goal is not to choose between “natural” and “conventional” healthcare as though they are opposing teams.
The goal is to develop enough knowledge to make thoughtful, responsible decisions about health and know when different forms of care are appropriate.
Experience Holistic Healthcare at the PRC Student Clinic
You don’t have to be a PRC student to experience our approach to holistic healthcare.
The Pacific Rim College Student Clinic in Victoria, BC offers supervised Western herbal medicine and holistic nutrition consultations to members of the public.
Western herbal medicine consultations are offered without a consultation fee, with patients paying for the cost of their herbal medicines. Holistic nutrition consultations are also available without a consultation fee.
Working under supervision, senior students have an opportunity to apply years of study while members of the community gain access to holistic health services.
Current services and appointments can be viewed through the PRC Student Clinic booking page.
Could Herbal Medicine or Holistic Nutrition Become Your Career?
Perhaps you started reading because you were curious about elderberry, echinacea or immune health. That’s often how an interest in holistic medicine begins.
One plant leads to another. A question about nutrition leads to questions about physiology.
Making your first tincture leads to curiosity about phytochemistry.
And eventually you realize there is an entire field of knowledge behind something that initially seemed quite simple.
For students interested in becoming professional herbalists, Pacific Rim College’s Diploma of Phytotherapy combines traditional Western herbal medicine with biomedical sciences, herbal pharmacy and extensive supervised clinical training.
For those drawn to the relationship between food and health, the Diploma of Holistic Nutrition combines nutritional science and holistic approaches with practical food skills and supervised clinical experience.
Students looking for a shorter introduction to herbal studies can also explore the Community Herbalist Certificate.
Cold and flu season may be what sparks the question.
Studying holistic health teaches you how much more there is to discover.
Frequently Asked Questions
Can herbal medicine help during cold and flu season?
Herbal medicine has a long history of traditional use for supporting people experiencing seasonal respiratory symptoms. There are many herbs that are beneficial during cold and flu season including Echinacea, Elderberry, Ginger and Elecampane.
Professional herbalists consider more than the name of an herb. Species, plant part, preparation, dosage, individual health considerations, medications and the presentation of the illness can all influence clinical decision-making.
Does elderberry work for colds?
Some clinical studies suggest that certain elderberry preparations may reduce the duration or severity of upper respiratory symptoms. Elderberry has antiviral properties and helps with respiratory tract infections.
Preparation is particularly important with elderberry, and raw or improperly prepared berries should not be consumed.
Does echinacea work?
Research on echinacea has produced mixed results. One reason is that “echinacea” can refer to different species, plant parts, preparations, extraction methods and doses. Good Echinacea should create a tingling sensation on the tongue when you place the dried or fresh root in your mouth. Echinacea has an effect on immune function and is used for all kinds of infections including respiratory tract infections.
Understanding those differences is an excellent example of why professional herbal medicine involves considerably more than matching a plant name to a condition.
Is honey useful for a cough?
Research suggests that honey may help soothe cough and improve some upper respiratory symptoms. Honey also has a long history of use as both a food and an ingredient in herbal preparations.
Honey should never be given to infants under 12 months.
What foods support immune health?
Normal immune function depends on adequate overall nutrition rather than one particular “immune food.”
A varied whole-food diet providing sufficient protein, essential fats, vitamins, minerals, fibre and fluids provides an important nutritional foundation. Individual requirements can vary depending on diet, health, lifestyle and nutrient status.
What is the difference between a home herbalist and a professional herbalist?
Home herbalism may involve learning to identify and prepare herbs for personal or family use.
Professional herbal medicine requires substantially deeper education in areas such as materia medica, herbal therapeutics, phytochemistry, herbal pharmacy, anatomy, physiology, pathology, clinical assessment, contraindications, interactions, ethics and professional practice.
At PRC, Phytotherapy students also complete extensive supervised clinical training working with real clients.
Should I study herbal medicine or holistic nutrition?
The two disciplines overlap but approach health from different perspectives.
Herbal medicine places extensive emphasis on medicinal plants, materia medica, herbal therapeutics, phytochemistry, herbal pharmacy and formulation.
Holistic nutrition focuses more extensively on food, nutrients, nutritional science, diet therapeutics, biochemistry and the relationship between diet and health.
Students who are fascinated by plants and medicine-making may naturally gravitate toward herbal medicine, while those particularly interested in food and nutrition may be drawn toward holistic nutrition.
Both programs include biomedical sciences and supervised clinical training.
Where can I learn professional herbal medicine in Canada?
Pacific Rim College in Victoria, British Columbia offers a comprehensive Diploma of Phytotherapy through its School of Western Herbal Medicine.
Students study traditional and contemporary herbal medicine, biomedical sciences, herbal pharmacy and professional practice and complete 510 hours of supervised clinical training.
Where can I experience herbal medicine or holistic nutrition in Victoria?
The Pacific Rim College Student Clinic offers supervised Western herbal medicine and holistic nutrition consultations to members of the public in Victoria, BC, with virtual services also available where applicable.
This article is intended for educational purposes and is not a substitute for individualized medical advice. Seek appropriate medical care for severe, persistent or worsening symptoms, difficulty breathing, chest pain, significant dehydration, or other concerning symptoms. Herbal medicines and supplements may interact with medications or may not be appropriate in some circumstances.