Echinacea: Worth the Hype or Just a Bust?

Echinacea has long been touted as a go-to supplement for everything from immune support to easing anxiety, and now even for boosting athletic performance. But does it really live up to the claims?

A recent study took a closer look at echinacea by reviewing six randomized controlled trials lasting up to six weeks. The verdict? Echinacea didn’t improve aerobic exercise, endurance, VO2 max, or red blood cell production. And the participants weren’t under-dosed; they were taking 8,000 mg per day — more than the usual recommendation.

This adds to a growing body of research over the past decade that casts doubt on many of echinacea's purported benefits. Previous studies found that it didn’t effectively boost mood, reduce anxiety, or lessen symptoms of the common cold or upper respiratory infections.

That said, echinacea might offer one perk: some studies suggest it could help reduce the risk of getting sick, particularly when traveling or during stressful periods.

Our take? Echinacea’s benefits probably don’t justify the cost. However, if you’ve noticed a positive effect, it’s a low-risk supplement, so there’s no harm in continuing. Just be aware that the research doesn’t fully back its wide-ranging claims.