These 7 Supplements Could Help You Fend Off a Seasonal Cold, Experts Say
Fact checked by Sarah Scott
While supplements cannot guarantee to keep you healthy, they can provide certain immune-boosting functions that could help you fend off sickness this cold and flu season.
In order to safely add supplements to your diet, it's important to follow the serving size and instructions on the back of each label.
Experts recommend speaking with a trusted healthcare provider if you have any questions about vitamin deficiencies or health concerns that may be impacted by supplements.
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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Related: What to Know About Supplements
Supplements to Boost Immunity This Cold and Flu Season
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 Reduces Inflammation and Promotes Healing
Vitamin C is a quintessential immune health-supporting supplement.
According to Michael A. Smith, MD, Director of Education for Life Extension, “evidence suggests that vitamin C may help modulate and resolve inflammation, fight infections, and promote tissue healing.”
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.
Don't Forget Vitamin D: 'The Sunshine Vitamin'
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.
Take Zinc, But Not Too Much
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.
Related: The 7 Best Zinc Supplements, According to a Dietitian
Quercetin Is Packed With Antioxidants
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.
Elderberry Helps Regulate Immune System Defenses
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 Isn't Just For Cooking
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 Boost Immune B Cells
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.
How to Take Immune Support Supplements
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.
Additional Ways To Support Immune Health
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:
Exercise regularly
Prioritize at least seven hours of uninterrupted sleep each night
Practice good hygiene
Do not smoke
Incorporate immune-supporting foods in your diet
Some foods Smith recommends for an immune health-supporting diet include:
Citrus: Citrus fruits are a great source of vitamin C, which helps support immune health by increasing the production of white blood cells
Broccoli: A great source of vitamins and minerals, broccoli is brimming with powerful antioxidants and is one of the healthiest veggies you can eat
Spinach: This leafy green is packed with vitamin C and other antioxidants to help support your immune health
Almonds: Almonds are a natural source of vitamin E, a crucial antioxidant for supporting your immune system
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.
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