Your grandmother swore by it. A friend recommended it. An influencer said it changed their life.
Home remedies and natural remedies have been passed down through families for generations. Some are backed by science. Others are harmless but ineffective. And some can actually do more harm than good.
Here’s what you should know about some of the most popular remedies and trends people use at home.
The big myth: Natural equals safe
Let’s start here because this assumption can affect health choices in ways that might not be helpful. Just because something is natural doesn’t mean it’s safe. Arsenic is natural, but so are poison ivy and some mushrooms growing in your yard.
“Even outside of medicine and health, natural is not synonymous with safety,” said Kris Simon, MD, a family medicine physician with Banner Health. “Hurricanes, tornadoes, cobra venom and disease-causing bacteria are all natural things that can be dangerous to human life.”
The same is true for natural products like supplements and herbal remedies. Unlike prescription medicines, these haven't been tested as thoroughly for safety or effectiveness. Some can cause side effects. Others might interact with other medicines or worsen certain health problems.
For example, supplements like garlic, ginger and ginkgo can increase the effects of blood thinners and raise the risk of bleeding. Even supplements that seem healthy can become dangerous if taken in large amounts.
Should anyone avoid home remedies?
Certain groups should be especially cautious with home remedies and supplements. These include:
- Pregnant people
- Children
- Older adults
- People with heart disease
- People with kidney disease
- People with diabetes
- Anyone taking prescription medications
Before trying a new supplement or herbal remedy, talk with your health care provider or pharmacist first.
Popular at-home remedies: Are they worth the hype?
Baking soda for heartburn
The claim: Drinking a glass of water with baking soda (sodium bicarbonate) can quickly neutralize stomach acid and stop heartburn.
The reality: This can be more dangerous than many people realize. Baking soda contains a lot of sodium, which can disrupt the body’s electrolyte balance.
"Possible problems include high sodium levels, low potassium levels and a condition called metabolic alkalosis where the blood becomes too alkaline,” Dr. Simon said. "In rare cases, baking soda can also cause dangerous gas buildup in the stomach.”
Avoid using baking soda regularly if you:
- Have high blood pressure
- Have heart disease
- Have kidney disease
- Follow a low-sodium diet
- Are pregnant
- Take certain medications
When to see your doctor: Occasional heartburn can happen to anyone. But if you have heartburn more than twice a week, have trouble swallowing, unexplained weight loss or symptoms that regularly wake you at night, talk to your health care provider. Frequent heartburn could be a sign of gastroesophageal reflux disease (GERD) or another digestive problem.
Apple cider vinegar for acid reflux
The claim: A spoonful of apple cider vinegar (ACV) before meals will balance your stomach acid and stop heartburn.
The reality: This is frequently promoted online but it doesn’t make much sense because the logic is backward. Reflux happens when stomach acid flows into the esophagus. Adding another acidic substance may worsen irritation rather than improve it.
“Vinegar is acidic, so it’s like trying to add fire to put out a fire,” Dr. Simon said. "Undiluted apple cider vinegar can also harm tooth enamel, lower potassium levels and cause problems for people with diabetes.”
[Also read: Apple Cider Vinegar: Weight Loss Cure or Bitter Myth?]
When to see a doctor: If reflux keeps coming back despite lifestyle changes, don’t assume you need a stronger home remedy. See your health care provider. There are proven treatments that can help with chronic acid reflux.
Activated charcoal for bloating
The claim: Activated charcoal binds to toxins in your body and flushes them out, helping to relieve gas and bloating.
The reality: Activated charcoal does bind to certain substances. It is used in ERs for specific types of poisoning. But those are specific scenarios that are performed by medical professionals.
“Activated charcoal works by absorbing substances in the stomach,” Dr. Simon said. “Because of this, it can cancel the effects of some oral medicines taken at the same time. These medicines include blood thinners, thyroid medicines, birth control pills and diabetes medicines.”
Activated charcoal can also disrupt your body's electrolyte balance. It may cause stomach problems like constipation, nausea or vomiting.
When to see a doctor: Leave activated charcoal in the ER. If you have ongoing bloating or gas, talk to your health care provider to find out what is causing it.
Lemon water for detoxing
The claim: Starting your morning with warm lemon water flushes toxins, alkalizes your body, aids digestion, boosts your immune system and helps you lose weight.
The reality: Lemon water can help you stay hydrated and provides a small amount of vitamin C but it doesn’t cleanse your body or speed up detoxification. Like apple cider vinegar, frequent exposure to acidic drinks (like lemon water) may contribute to tooth enamel erosion and possible stomach issues.
When to see a doctor: See your health care provider if you are having trouble with digestion or need help losing weight.
Hydrogen peroxide rinses for oral health
The claim: Hydrogen peroxide can kill bacteria, heal mouth sores and keep your mouth cleaner than regular mouthwash.
The reality: While it has antiseptic properties, hydrogen peroxide is not safe to swallow and can also damage healthy tissue. Dr. Simon noted that undiluted or high-concentration hydrogen peroxide can irritate and burn the soft tissues in your mouth, damage your gums and destroy healthy bacteria. In serious cases, it can cause a fatal gas embolism (bubbles in the bloodstream).
When to see a doctor: Never swallow hydrogen peroxide. Talk to your provider or dentist if you have concerns about oral care.
Other home remedies that might not be worth trying
- Garlic for colds: It doesn't help make colds shorter or less severe.
- Homeopathic cold remedies: There is no proof they work.
- Steam inhalation for cold symptoms: It could cause burns, especially in children.
- Colloidal silver products: These can interfere with medicines and have been linked to organ and nerve damage.
How to spot questionable health trends on social media
Health advice spreads quickly online. Unfortunately, accuracy doesn’t always spread as fast.
Before trying a trending remedy, look for these green flags:
- The creator cites reputable medical studies
- Risks and side effects are discussed
- Medication interactions are addressed
- The person is not trying to sell the product
Watch for these red flags:
- Claims that doctors are hiding a secret cure
- Promises quick fixes
- Claims that a remedy can replace prescribed medications
- No discussion of risks or side effects
- The creator profits directly from selling the product
Home remedies with the most evidence
- Honey: Honey can soothe the throat, help reduce irritation and make coughs less severe. Do not give honey to children under 1 year old.
- Zinc: Taking zinc within 24 hours of seeing symptoms may shorten a cold. It might cause nausea or a metallic taste. Avoid zinc nasal sprays, as they can affect your sense of smell.
- Nasal saline irrigation: Rinsing the nose with saline water can help relieve stuffiness and excess mucus. Use a neti pot or a squeeze bottle. Only use sterile, distilled or previously boiled water.
- Menthol rubs: Products like Vicks VapoRub can help with congestion, cough and sleep in children over 2 years old.
Other safe remedies with less evidence include elderberry, echinacea and vitamin C.
When to stop trying home remedies and seek treatment
Home remedies may be reasonable for mild, temporary symptoms. But if symptoms are becoming more frequent, severe or chronic, it’s time to seek medical advice.
Contact your provider if you experience:
- A fever higher than 100.3°F lasting more than five days
- Sudden worsening of symptoms
- Persistent shortness of breath
- Persistent chest pain
- Inability to keep food or fluids down
- Going an entire day without urinating
Seek emergency medical care (call 911 or go to ER) for:
- Severe chest pain
- Difficulty breathing
- Signs of stroke
- Severe allergic reactions
- Severe abdominal (stomach) pain
- Vomiting blood
Takeaway
Home remedies remain popular because some of them can provide temporary relief for mild symptoms. But natural doesn’t always mean safe. Some remedies may cause serious side effects or interfere with medications.
If your symptoms are frequent, severe or worsening, talk with your health care provider. Banner Health providers can help you understand the cause of your symptoms and find safe, effective treatment.
Frequently asked questions about home remedies
Are home remedies safe?
Some home remedies are safe to use for mild symptoms when used correctly. Others might cause side effects, interfere with medications or delay getting proper care. If you have ongoing symptoms or health problems, it’s best to talk to a health care provider.
What home remedy works for heartburn?
Some people feel better quickly after using antacids or trying simple home remedies, like eating smaller meals and avoiding foods that cause problems. Baking soda can temporarily neutralize stomach acid but it is not safe for everyone and should not be used too often.
Does apple cider vinegar help acid reflux?
Apple cider vinegar is not proven to help with acid reflux. It is acidic and could make heartburn or sore throat worse for some people.
Is activated charcoal good for bloating?
Activated charcoal hasn't been proven to help with bloating and might interfere with medicines. If you often feel bloated, talk to a health care provider.
Does lemon water detox your body?
No, your liver and kidneys already help remove waste from your body. Drinking lemon water might help you drink more fluids but it doesn't flush out toxins.
Is hydrogen peroxide safe for a sore throat?
Hydrogen peroxide should not be swallowed and can irritate or damage tissue. If you have a very sore throat that lasts longer than a few days or if it comes with a fever, trouble swallowing or trouble breathing, you should see a provider.
When should I see a doctor instead of using home remedies?
See a health care provider if your symptoms become severe, frequent, worse, last longer than expected or interfere with your daily life. Seek emergency care if you experience chest pain, trouble breathing, severe pain, fainting, throat swelling or signs of bleeding.
