Health Benefits of Echinacea

Echinacea, also known as the coneflower, is a flower native to North America that has been used for centuries by Native Americans. There are nine species, with Echinacea purpurea, Echinacea angustifolia, and Echinacea pallida being some of the most common. 

Echinacea is increasingly used in dietary supplements primarily because of its purported immune health benefits. Some claim it also helps with skin health, inflammation, anxiety, and more.

A lot of echinacea’s popularity is based on its immune health benefits, and studies have found that echinacea may help prevent the common cold. However, research also shows some promising findings that echinacea could promote skin health and reduce inflammation and anxiety.

Keep reading to learn more about taking echinacea, including its benefits, side effects, and safety considerations. 

May Promote Immune Health

Immune health is the most abundant area of research regarding echinacea. The National Institutes of Health (NIH) highlight that echinacea may slightly reduce your risk of developing the common cold, but there isn’t research to support its use in reducing the length of a cold. 

A 2014 review supports this. It included 24 double-blind trials and found that echinacea did not in fact prove beneficial in treating colds, but it did have positive effects in preventing colds. However, about one-third of the studies included in the review were found to have a high risk of bias. The results were also hard to translate into definitive recommendations for echinacea usage because of the large variation in the parts of the plant and the species of echinacea used.

A 2021 randomized control trial that took place over the course of four months found that children 4–12 years old who took Echinaforce Junior tablets, which contain 400 milligrams (mg) of freshly harvested Echinacea purpurea alcoholic extract, had fewer common colds, upper respiratory infections, influenza, and viral infections compared to kids taking a placebo of vitamin C. Plus, more of the kids taking vitamin C required antibiotic therapy than the kids taking echinacea. So, echinacea also shows some promise in promoting children’s immune health.

May Reduce Inflammation

Research has found that echinacea may play a role in reducing inflammation. One pilot study found that taking a combination of 25 mg of ginger and 5 mg of Echinacea angustifolia reduced knee pain and inflammation levels in older adults with knee osteoarthritis after 30 days. These results were especially interesting because these were participants who did not respond well to non-steroidal anti-inflammatory drugs (NSAIDs).

Another systematic review found that echinacea may decrease markers of inflammation including cytokines interleukin-6, interleukin-8, and tumor necrosis factor, and increase anti-inflammatory markers including cytokine interleukin-10.

Finally, a clinical trial found that a combination of Echinacea angustifolia, alpha lipoic acid (ALA), conjugated linoleic acid, and quercetin (perinerv), was just as effective as shock wave therapy at improving pain in patients with carpal tunnel syndrome. Authors concluded that the echinacea amplified the antioxidant effects of the linoleic acids to help reduce inflammation as effectively as shock wave therapy.

May Reduce Anxiety Levels

A 2020 randomized control trial using Echinacea angustifolia root extract found that participants who took 40 mg of echinacea twice a day for one week had significant reductions in anxiety scores compared to those who took a placebo. The treatment lasted one week and was followed by a three-week washout period. The benefits persisted from the end of the treatment week through the washout period.

On the other hand, a randomized control trial from 2021 found that participants who took 40 mg or 80 mg of echinacea daily for six weeks didn’t have any difference in anxiety from those who took a placebo. However, they did have some improvements in markers of depression compared to the placebo group.

Since there aren’t many studies on echinacea’s effects on anxiety, there’s still a lot more to learn before echinacea is considered a reputable anxiety treatment.

May Promote Skin Health

Echinacea may play a role in various aspects of skin health. In a 2022 study that lasted eight weeks, participants taking a botanical supplement with lupeol from Solanum melongena L. and Echinacea extract had significant reductions in acne compared to placebo.

An in vitro (test tube) study found that echinacea may aid with atopic eczema, but these results must be replicated in humans before they can be considered reliable.

An older study, from 2010, found that cream and gel containing Echinacea purpurea improved skin hydration and reduced wrinkles without causing irritation to the skin. However, the shelf life of these products was short.

Some of these benefits may be related to echinacea’s anti-inflammatory properties.

How to Use Echinacea

Echinacea is a flower in the daisy family. It has pink or purple petals and a big brown center. Pretty much every part of the echinacea plant has been used or considered in supplementation—roots, leaves, stem, and flowers. You can purchase echinacea in tablets, oils, and teas. You can also purchase dried echinacea. 

More research is required on the best time of day to take it and how long it should be taken. Studies with echinacea have generally been six months or shorter. Taking it longer than that may come with safety risks that aren't clear yet.

Dosage 

There is no standard recommended dosage for echinacea. This is largely because more research is necessary and the research that does exist varies greatly. There are different species of echinacea, different dosages used in studies, and different forms of echinacea studied, so there’s no way to determine standard recommended doses yet. 

One research review suggests 2400 mg per day for four months to prevent a cold, and 4000 mg per day during the acute stages of a cold. However, this is not yet a widespread recommendation, so it’s best to follow the supplement manufacturer’s recommendations and speak with your healthcare provider about the best dosage for you if it is safe to take at all. 

Although currently there is no tolerable upper limit for echinacea, it's not clear if long-term use of echinacea is safe, so it’s best to speak with a trusted healthcare provider for individualized guidance. 

Is Echinacea Safe?

Short-term use of echinacea is generally considered safe, but there is not yet enough research evaluating its safety in the long term. Plus, there may be specific groups who shouldn’t take it that we aren’t yet aware of. 

Those who are pregnant or breastfeeding should avoid echinacea since there is little to no research on these populations. Furthermore, some may have an allergic reaction to echinacea, which could be severe. In a clinical trial, some children developed rashes after taking echinacea, which the NIH states could have been an allergic reaction. Those allergic to plants in the daisy family shouldn’t take echinacea due to the risk of an allergic reaction.

Potential Drug Interactions

Interestingly, the NIH says there is little risk of echinacea interfering with most medications. That being said, we still have a lot to learn about echinacea. 

It’s always best to speak with your healthcare provider before taking a new supplement to ensure it doesn’t interfere with any medications or other supplements you are taking.

What to Look For

In the wild, echinacea grows in North America. While it can be harvested in the wild, as Native Americans have done for centuries, it’s now easy to purchase online or in person. You can find echinacea for sale in herb or supplement stores and even at pharmacies or grocery stores that sell herbs and supplements. 

It’s important to know that herbal supplements aren’t regulated by the U.S. Food and Drug Administration (FDA). Therefore, it’s best to purchase products that have been third-party tested for purity and potency. Reputable third-party testing organizations include ConsumerLab, NSF International, and U.S. Pharmacopeia.

Even if a product has been third-party tested, that doesn’t mean it is safe or effective. It just means the label is accurate and it hasn’t been contaminated by other, unlisted ingredients.

Studies have found that inaccurate echinacea labels are pretty common. A 2018 study found that of the 53 echinacea supplements they tested, the ingredient fidelity was only 43%.

Side Effects of Echinacea

For most people, the side effects of echinacea are relatively minor and short-lived. While severe allergic reactions are possible, the most common side effects are digestive tract-related, including nausea and diarrhea.

A Quick Review

Echinacea is a flower commonly used for immune health benefits. While it may help prevent the common cold, other benefits such as improving skin health, reducing anxiety, and reducing inflammation require more research.

Echinacea is generally safe to take, but products can be mislabeled and echinacea can cause allergic reactions in some people. It’s best to purchase echinacea from a reputable vendor and speak with a healthcare provider before taking it to ensure it is safe for you.