Taking certain supplements may help boost your immunity this cold and flu season.
Nobody likes having a cold. And while sometimes a seasonal sniffle is inevitable, there are certain things that can be done in an attempt to combat spreading illness as the colder months arrive.
Supplements, for instance, aren't guaranteed to keep you from getting a cold, but they may make the chances of you coming down with something less likely.
Here are the supplements experts recommend you add to your routine this cold and flu season, as well as a few other things you can do to support your immune health.
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While there's no definitive cure for the common cold, certain supplements may aid in supporting your immune system and potentially shorten the duration of symptoms.
Vitamin C is a quintessential immune health-supporting supplement.
He explained that a meta-analysis of 31 clinical studies showed that oral vitamin C “reduces cold duration by an average of 9.4%.”
Supplemental vitamin C may also help “prevent and reduce the severity of viral respiratory tract infections,” Smith said.
Also known as the sunshine vitamin, “adequate vitamin D may help lessen the severity of infections or possibly even prevent them,” Smith explained.
Meta-analyses of clinical trials also show that vitamin D protects against respiratory tract infections.
This nutrient aids in the function of immune cells, including T-cells and macrophages, that protect our body against pathogens.
Around 40% of Americans have vitamin D deficiency. If you're curious whether or not you fall into this group, talk to a healthcare provider. Once you understand how much vitamin D you have, you can decide whether or not a supplement is the right choice for you.
Found in foods like beef, oysters, and eggs, zinc is a mineral that plays many important roles in the body, including immune support.
Studies have shown zinc to interfere with the process that certain cold viruses use to multiply.
As a result, taking Zinc lozenges or syrup within 24 hours of the onset of a cold may reduce the duration of the illness. However, it's important to note that high doses of zinc can cause side effects like nausea and altered taste.
It's common knowledge that antioxidants can play a key role in combatting seasonal illnesses. Quercetin can be a valuable tool in loading up on said antioxidants.
This natural compound, found in numerous fruits, vegetables, and grains, is known for its potent antioxidant properties. It helps combat free radical damage, thereby helping in the maintenance of overall health and well-being.
“Quercetin is a plant flavonoid that helps support a prompt immune response to common colds and other upper respiratory infections,” Smith explained.
Popular among wellness influencers on TikTok, elderberry may also pack a punch this cold and flu season.
“Elderberry is a popular herb in Eastern Chinese medicine with immune-supporting properties,” Melissa Mitri, MS, RD, nutrition writer and owner of Melissa Mitri Nutrition, told Health.
She explained that this “herb gets extracted and concentrated into a supplement, which you can find in liquid, capsule, or tea form.”
When taken as a supplement, research shows that elderberry can assist with regulating your immune system defenses.
Mitri explained that ‘this may hold the potential to reduce the risk of getting sick, and possibly reduce your symptom severity if you are already sick.”
Garlic is another supplement that has garnered attention for its potential immune-supporting properties.
Known for its distinctive taste and aroma, garlic is a common ingredient in many cuisines around the world. However, beyond its culinary uses, garlic has been revered for its medicinal qualities for centuries.
It is a source of vital nutrients such as vitamins C and B6, selenium, and fiber. It also contains a compound known as allicin, which is believed to enhance immune function.
Garlic supplements, available in capsule or tablet forms, offer a convenient way to incorporate this powerful herb into your wellness routine.
Omega-3 fatty acids also play a critical role in immune health.
They work by enhancing the functions of immune B cells, leading to a robust immune response. Moreover, Omega-3s have potent anti-inflammatory properties that can help regulate the immune system, particularly for individuals with immune-related conditions.
Many people choose to increase their Omega-3 intake through fish oil supplements, enhancing their diet's balance.
Mitri advised that “unless otherwise directed by your healthcare team, it is generally only advised to take up to one dose of a supplement at a time.”
She explained that multiple doses of vitamins may do more harm than good, potentially overloading the body. Instead, it's best to follow the serving size and instructions.
Taking supplements may help keep your immune health in check. But a thriving supplement routine doesn't mean you can neglect your diet and lifestyle.
Smith explained that “beyond supplements, some top tips to support a healthy immune system include:
Some foods Smith recommends for an immune health-supporting diet include:
There is no surefire way to prevent a cold from happening. But there are some ways to help support your immune system, so it can be ready to fight a cold effectively if you do get an infection.
Along with taking the right dietary and lifestyle steps, taking certain dietary supplements may help give your body the boost it needs this cold and flu season.
If you are ready to include a dietary supplement in your routine to support your immune health, be sure to ensure the one you choose is appropriate for your needs by consulting with a trusted healthcare provider.
