Ginger: Your natural ally against colds and flu
Every adult catches a cold 2-4 times a year, children even 6-8 times (Robert Koch Institute, 2023). The average cold lasts 7-10 days. Ginger can reduce both the frequency and duration of respiratory infections — if used correctly.
The immunological mechanisms of action of ginger
| Immune mechanism | Ginger effect | Evidence |
|---|---|---|
| Macrophage activation | +35% phagocytic activity | Tripathi et al., J Ethnopharmacol, 2008 |
| NK cells | Increased cytotoxicity by 6-shogaol | Park et al., 2013 |
| Antiviral effect | Fresh ginger inhibits RSV attachment | Chang et al., 2013 |
| TNF-α modulation | Reduces excessive inflammation | Grzanna et al., 2005 |
| Mucolytic | Loosens mucus in the respiratory tract | Townsend et al., 2014 |
Turmeric and black pepper: Immune system boosters
Curcumin activates dendritic cells — the "teachers" of the immune system that train T-cells to recognize pathogens (Varalakshmi et al., International Immunopharmacology, 2008). Piperine from black pepper increases bioavailability by 2000% (Shoba et al., 1998), so more curcumin reaches the immune system.
Why sugar weakens the immune system
The groundbreaking study by Sanchez et al. (American Journal of Clinical Nutrition, 1973) showed: 100g of sugar reduces the phagocytic activity of neutrophils — your first line of defense — by 40% for 5 hours. This means:
- An "immune shot" with 34g of sugar per 100ml weakens your immune system for hours
- The ginger components activate macrophages, while the sugar inhibits neutrophils
- The net effect on immune defense is at best neutral, at worst negative
INTI contains only 1.19g of sugar per 100ml — the immunomodulating effect without the immunosuppressive counter-effect.
FAQ
Can ginger prevent a cold?
Ginger can reduce the risk of infection by strengthening the immune defense. It is not a guaranteed protection, but regular intake has been shown in studies to reduce the frequency and duration of respiratory infections.
Does ginger also help if you are already sick?
Yes. The mucolytic effect loosens mucus, the anti-inflammatory effect reduces symptoms, and the antiviral effect can reduce the viral load. The earlier in the course of the illness, the better.
How much ginger per day for a cold?
Studies show effects from 1-2g of ginger per day. For an acute cold, 2-3 doses spread throughout the day can be useful. INTI offers a concentrated organic dose in a convenient form.
Written by Loïc De Vrye — INTI founder, SIAMU firefighter, advocate of evidence-based nutrition.