10 Natural Remedies to Alleviate Cold Sores

If you've ever dealt with a cold sore, you know the familiar dread that creeps in when you feel that tingling sensation on your lip, signaling the arrival of a red, scabbed blemish that will soon take over your face. Cold sores aren't just unsightly; they're painful and can last for what feels like forever, leaving you self-conscious about your appearance for days or even weeks. Fortunately, there are steps you can take to ease the discomfort and minimize the impact of this unwanted eruption.

Let’s start by clarifying what exactly a cold sore is. Many people confuse it with a canker sore, but the distinction is simple. Cold sores, also known as fever blisters, are caused by the herpes simplex virus type 1, typically contracted in childhood through contact with infected saliva. This virus tends to stay dormant in nerve cells until triggered by factors like stress, illness, or too much sun exposure. The result is blisters on or around your lips, which can last anywhere from 7 to 14 days. (Herpes simplex virus type 2, on the other hand, is sexually transmitted and causes sores in the genital region.)

While the terms "cold sore" and "canker sore" are often used interchangeably, they are actually distinct. The cause of canker sores remains a mystery, but they are typically small, round, white lesions with a red border. Unlike cold sores, which are highly contagious, canker sores are not. Researchers believe viral infections, allergies, certain medications, specific foods (especially acidic ones like citrus), or even physical trauma (such as a sharp almond shard) might trigger these bothersome sores.

Unfortunately, cold sores have no permanent cure and tend to return to the same spot each time. However, relief is possible. In the following pages, we will explore easy home remedies that can reduce the discomfort of cold sores and speed up the healing process.

This content is provided for informational purposes only and is not intended to serve as medical advice. Neither the Editors of Consumer Guide (R), Publications International, Ltd., nor the author or publisher are responsible for any consequences resulting from treatments, procedures, exercises, dietary changes, or medication applications mentioned herein. The publication of this information does not constitute medical practice and should not replace the guidance of your doctor or healthcare provider. Always consult your physician or healthcare provider before starting any treatment plan.

10: Protect the Cold Sore

Although petroleum jelly won't cure a cold sore, it can promote faster healing and shield the sore from potential bacterial infections that might take advantage of its cracks and crevices. The smooth texture of the jelly also helps soften rough, scaly skin and can reduce some of the discomfort associated with outbreaks.

There's some disagreement about whether cold sores should be dried out or kept moist. Many doctors recommend the latter. Keeping the area moist and protected not only enhances comfort but may also prevent the formation of crusty patches that tempt you to scratch.

Using a topical anesthetic containing benzocaine can provide temporary relief from the pain of a cold sore. However, attempting to conceal a cold sore with makeup can often make the situation worse, as the chemicals in cosmetics or lip balms (especially those containing menthol) may irritate the sore. And whatever you do, avoid sharing your lipstick or makeup.

If you've had an outbreak, be sure to throw away any lip balm or lipstick you used before the cold sore appeared. Otherwise, you might be reintroducing the infection each time you apply these products to your lips.

9: Replace Your Toothbrush

Cold sores are highly contagious when they appear in their fluid-filled stage. At this point, the virus is shedding and can easily transfer to objects—like toothbrushes—that come into contact with your mucus membranes. To avoid reinfection, be sure to replace your toothbrush once the blister appears, and again once the outbreak has healed.

However, toothbrushes aren’t the only items you need to be cautious about when cold sores make their unwelcome appearance.

Do not reuse shaving tools, such as razors, if you suspect they’ve come into contact with the virus. Be sure to wash any towels that touch your face after each use, or you risk spreading the virus across your face every time you dry yourself.

Never share utensils like forks and spoons that may come into contact with your lips, nor should you share cups, bottles, or anything you drink from. Additionally, lip products of any kind should never be shared with others who might be infected.

8: Guard Your Lips from Sun Exposure

Mother Nature can have a significant impact on your body. Both wind and cold can trigger cold sores, as can the sun.

Sun exposure is a well-known trigger for cold sores. UV light damages the skin, and any weak spots in your lips can allow the cold sore virus to break out. It’s not just sunburn that’s the problem—some people only need a small amount of sun for an outbreak to occur. Hot, dry, sunny days can also lead to chapped lips, especially when there’s a breeze.

Applying sunscreen to your lips can help prevent sun-induced cold sore outbreaks. Look for a lip-specific sunscreen with an SPF of 15 or higher, or opt for a lipstick with built-in sunscreen. But remember, water, sweat, or even licking your lips can diminish sunscreen’s effectiveness, so you may need to reapply it frequently if you're spending time outdoors. (Also, avoid sharing the product if it touches your lips.)

Unfortunately, using sunscreen regularly can contribute to oily skin and clog pores in some individuals. Blocked pores can also cause irritation, which might lead to cold sores.

7: Avoid Touching It

We all know the irresistible urge to touch cold sores, as if they call out to your fingers like a siren's song. From that first tingly discomfort to the final crusty scabs, it's tempting to poke and pick at them. A word of caution: don’t give in.

Avoid squeezing, pinching, or picking at a cold sore. If it’s large and swollen, we understand the urge to pop it to relieve the pressure (and the social awkwardness), but resist the temptation. Picking can only prolong the healing process and make things worse.

Wash your hands regularly, especially after touching the cold sore. Be sure not to touch your eyes or genital areas right after contact with the sore. Repeated contact with the sore could lead to infection in your eyes, which can result in ocular herpes, a serious condition that requires medical attention.

It's wise to carry hand sanitizer with you, just in case you accidentally scratch your cold sore when there's no washbasin nearby. That way, you can kill some of the virus and reduce the risk of reinfection and spreading it to others.

6: Consider Using Painkillers

Cold sores bring more than just social embarrassment and scabby crusts – they can also be extremely painful. The pain can sometimes trigger an instinct to lick your lips, which only exacerbates dryness, or to touch the sore with your fingers, both of which should be avoided. That’s why pain relief medications can help alleviate the discomfort.

For painful cold sores, consider taking over-the-counter painkillers like aspirin, acetaminophen, or ibuprofen. But make sure you are aware of the precautions for using these analgesics. Also, never give aspirin to children or teens, as it can rarely lead to Reye’s syndrome, a potentially fatal condition involving the brain and liver.

Alternatively, skip the pills and try topical treatments to relieve irritation. At your local pharmacy, you’ll find various options containing anesthetics like dibucaine, benzocaine, lidocaine, tetracaine, or camphorated phenol. Just remember: benzocaine is not safe for children under two years old.

5: Avoid Triggers

When a cold sore isn’t actively causing you discomfort, it’s quietly resting in the nerves beneath your skin, waiting for something to trigger it. So, what exactly wakes it up?

To avoid triggering cold sores, practice stress-relieving activities like yoga, meditation, exercise, or even reading. Also, try to stay away from acidic and salty foods such as citrus and potato chips, as they can further irritate cold sores and increase discomfort.

Make sure you get enough sleep. Studies consistently show that seven to nine hours of sleep are optimal for bodily functions, including the immune system. Plus, a good night's sleep helps combat stress, another key trigger for cold sores.

Certain medications designed to treat autoimmune disorders can suppress your immune system, making it harder for your body to ward off cold sore viruses. The same goes for treatments aimed at cancer.

Proper rest and stress management are key to boosting your immunity and helping prevent illnesses like respiratory infections, which can trigger cold sores.

4: Try Licorice

The U.S. National Institutes of Health states that there isn’t enough evidence to support licorice for treating health conditions. However, a study from Iran on glycyrrhizic acid, a component of licorice, suggests that it may offer some benefits, depending on the virus's incubation period.

If you’d like to experiment with licorice, try chewing on a licorice whip—just make sure it's made from real licorice, as most candy labeled "licorice" in the U.S. is flavored with anise. If the ingredient list says "licorice mass," you’re getting the real thing. Alternatively, you can sprinkle licorice powder on the sore or mix it with a small amount of pure vegetable shortening and apply it directly to the affected area.

However, don't overuse it! Like any medicine, consuming too much real licorice over a long period of time can lead to significant side effects.

3: Use Ice Packs

When cold sores break out, they are anything but cool. The inflamed, reddish skin often feels hot and swollen. It's no wonder that many recommend applying a cold compress to soothe the discomfort and reduce inflammation.

You might have heard that applying ice to a cold sore when it first appears could shorten its duration. However, there isn’t much solid evidence to support this claim.

That being said, ice packs and cold compresses can offer temporary relief from the burning, itching, and general discomfort of an outbreak. Simply wrap ice cubes in a washcloth or plastic bag and apply it to the sore for a few minutes a few times a day. If you resist picking at the sore, the ice can help reduce swelling and alleviate some of the pain.

A refreshing popsicle can also provide comfort, but avoid juice bars since their acidic content may worsen the irritation. Chilled drinks like slushes or smoothies can be another soothing option.

2: Milk It

Milk is beneficial for the body in numerous ways, particularly because of its calcium, which supports bone strength. But milk also has healing qualities that may help relieve cold sores on your lips. The best part? You don’t even have to drink it to reap the rewards.

Milk contains immunoglobulins, or antibodies, that can help fight off viruses. It also has L-lysine, an amino acid that may help slow down the acids that the herpes virus uses to multiply. While other foods are high in L-lysine, milk is one of the most convenient sources. You can also find it in some cheeses, eggs, black beans, pistachios, and many other tasty foods.

To relieve pain, soak a cotton ball in cold whole milk and apply it to the sore. After a few minutes, you can add a generous layer of petroleum jelly to help seal in the virus-fighting benefits on your lips all day long.

Even better, if you start feeling the familiar tingling sensation before the cold sore shows up, reach for the cold milk right away. It may help speed up the healing process right from the start.

1: Use Zinc Supplements or Creams

Preventing cold sores in the first place is the most effective strategy. Some small studies suggest that taking a daily zinc supplement can reduce the chances of an outbreak or lessen its severity. Zinc works by enhancing your immune system's T-cells, which are the key fighters against viruses like the one that causes cold sores. Zinc may be especially helpful during times of stress or when your immune system is weakened due to lack of rest.

If you feel a cold sore coming on, using a zinc-based topical cream could help. Available only with a doctor's prescription, one randomized clinical study found that applying the cream every two hours can significantly reduce both the duration and intensity of an outbreak, especially when applied within 24 hours of the first signs of a cold sore.

Cold sores can range from mildly irritating to highly distressing, and in severe cases, they can impact your social and professional life. However, you can minimize the discomfort and manage outbreaks more effectively by using these simple yet powerful home remedies.