Seven brilliant supplements to see off winter colds and flu
If you haven’t had a cold recently, you’re doing well. According to the National Institute for Health and Care Excellence (NICE), adults get two or three colds per year, while children catch between five and eight. But, as parents and teachers know, those who are in close contact with children get more than their fair share. And, as we get older, our immune system isn’t as robust, so people over 65 are more susceptible, too.
Although there’s no generally accepted explanation for why we get more colds in winter, one study found that up to 80 per cent of cold infections are caused by rhinovirus (HRV), and research indicates that rhinovirus incidence peaks in early autumn and late spring. There may even be some truth to the old wives’ tale that you’ll catch a cold if you let your feet get chilly or don’t wrap up warm. Early research by Emeritus Professor Ron Eccles, from the School of Biosciences at Cardiff University (and the former director of the Common Cold Centre), found that exposure to cold temperatures can impair our defences and trigger cold symptoms.
From a medical perspective, a cold is classed as a mild illness, but it can make you feel rotten – and the NHS warns that it can take up to two weeks to recover, particularly if you have a lingering cough. According to figures from GoodShape, an employee wellbeing and performance analysis company, in one week in November 2022 over one million working days were lost to coughs, colds and flu, at a cost of £143 million to the economy. This is a particular issue for the UK’s 4.2 million self-employed workers, who don’t benefit from sick pay and have to choose between soldiering on or taking a hit to their income.
Most of us try to battle through a cold, which is probably why sales of over-the-counter cough, cold and sore throat treatments topped £572 million in 2022 – even though there’s limited evidence that they actually work. We also turn to dietary supplements in a bid to boost our immune system and shake off symptoms fast. So whether you’re surrounded by people sneezing and sniffing, or already have a telltale scratchy throat, here’s how to survive the season with minimal misery.
Cold and flu symptoms
Many of us believe we’ve got influenza when we’re actually suffering from a nasty cold. According to the NHS, cold symptoms usually come on gradually over a day or two, and include a scratchy or sore throat, blocked or runny nose, sneezing and cough. Flu symptoms come on quickly and are more severe. These include a sudden fever, headache, chills, aching muscles and fatigue.
Is it a cold, flu or Covid-19?
These three illnesses are caused by different viruses, but they do have similar symptoms. There are many different types of cold viruses, but most infections are caused by rhinovirus or coronavirus. Colds only affect your upper respiratory tract (your nose and throat), which is why they’re often referred to as “head colds”.
Flu is caused by a different type of virus that affects the lungs, which is why it can be dangerous – particularly for older people, young children and those with an underlying health condition. The UK Health Security Agency recorded just under 50,000 hospitalisations for flu in England last winter – including 10,000 children. Vulnerable groups are urged to take up the flu vaccine, which is believed to have prevented 25,000 hospitalisations last year.
Covid-19 is a respiratory illness caused by a new strain of coronavirus. Although the symptoms are similar to a bad cold or flu, it can cause serious complications in some people, as we know. The only way to find out for sure if you have Covid is to take a lateral flow test.
Boosting your immune system
Before you think about spending money on supplements, experts recommend taking a look at your lifestyle, as this does have an impact on your chances of picking up a winter bug. “The best thing to do is get proper sleep and make sure you’re eating well before we get into winter,” says Dr Simon Clarke, an associate professor in cellular microbiology at the University of Reading.
One study found that getting less than seven hours of sleep each night makes you up to three times more likely to come down with a cold than people who get a full eight hours, while extensive research shows that stress hormones can affect your immune system, leaving you more vulnerable to infection. Researchers from Yale University found that smokers are not only more likely to catch a cold, but to take longer to shake it off.
Vitamin C
“When it comes to the treatment of colds, there is some evidence that vitamin C can reduce the length of time that symptoms last,” says Bridget Benelam, a nutrition scientist at the British Nutrition Foundation. Indeed, one study found that taking 1-2mg of vitamin C daily cut the duration of colds by 8 per cent for adults and 14 per cent for children, as well as reducing the severity of symptoms.
Charlotte Faure Green, a registered nutritionist with the British Association for Nutrition and Lifestyle Medicine, explains: “Taking vitamin C when you first notice symptoms of a cold may reduce its duration by approximately 24 hours. This may be by supporting the production of antibodies – the proteins that target and neutralise specific pathogens in the body.”
Vitamin D
The NHS recommends that we should all consider taking a vitamin D supplement during the autumn and winter – and people at high risk of vitamin D deficiency (such as young children, the elderly, those who don’t go outside much, who cover their skin, or who have dark skin that absorbs less sunlight) should supplement all year round.
Research indicates that taking a regular vitamin D supplement through the winter halves the risk of respiratory infections, including colds, flu, bronchitis and pneumonia, among people with low levels of vitamin D in their body. It can also cut the risk of infection by 10 per cent for those who already have higher vitamin D levels.
However, Vitamin D is unlikely to help when you’re already experiencing symptoms. “If you have a vitamin D deficiency and you get a cold, you’re probably not going to be able to top up your levels particularly quickly,” explains Dr Simon Clarke. “If you cram yourself full of vitamin D tablets, you’ll probably just pee it straight out. You need to think ahead and take them for at least a week or two before there would be any impact on your immunity.”
Zinc
Many people swear by over-the-counter zinc products to help prevent or relieve colds. Recent research found that zinc supplementation shortened the duration of colds by an average of two days, and reduced the severity of symptoms. Other research found that it supports mucous membrane integrity and has an antiviral effect.
Charlotte Faure Green says: “Zinc is essential for the development and proper functioning of various immune cells, which are instrumental in identifying and eliminating viruses when we encounter them. Ensuring sufficient zinc intake year-round, not just in cold and flu season, will ensure that our immune cells and barrier defences are raring to go.”
Vitamin B6
Studies show that low levels of vitamin B6 can affect our immune response to a wide range of diseases and infections, from the common cold to cancer. It has recently been found that low levels can increase the risk of complications associated with Covid-19, and supplementation can also have a calming effect that reduces stress and anxiety, both of which can impact our immune system.
Charlotte Faure Green explains: “Vitamin B6 is essential to produce antibodies, and adequate levels are necessary for the body to generate a robust antibody response to infections. It’s also important for the proper functioning of the adrenal glands, which produce stress hormones like cortisol. Chronic stress can weaken the immune system over time, and vitamin B6 helps manage this, indirectly supporting our immune function.”
Other supplements for colds and flu
There are numerous lesser-known supplements that are believed to have immune-boosting or anti-inflammatory effects, all of which have the potential to help us avoid colds or ease symptoms. And, without a cure for the common cold, many of us will give anything a try.
One of the most popular is echinacea, which studies have found can reduce the frequency and severity of colds – and may help with prevention if you seem to pick up one bug after another.
Research shows that garlic supplements could help to reduce the risk of getting a cold by 65 per cent, and one study found it could make colds shorter and less severe. Elderberry may have a similar effect: it appears to reduce the duration of a cold by a day or two.
Ginseng is another commonly used supplement that has been studied for its immune-boosting properties, but it can interact with common prescription medications, so it’s important to check with a pharmacist before using it, and only take it for a short time to minimise the risks of side effects.
“There’s an emerging body of research exploring the effects of creatine on the immune system,” says Charlotte Faure Green. “Typically used as a sports-enhancement supplement, it may positively impact molecules responsible for detecting infections. It may also reduce post-infectious inflammations, though more research is needed.”
Charlotte adds: “Ashwagandha has been used for centuries in traditional Ayurvedic medicine for its potential health benefits, with a focus on its stress-busting properties. While scientific research on its specific impact on the immune system is ongoing, there is evidence to suggest that it may play a role in overall immune system support.”
How to prevent a cold when you feel it coming on
Despite some evidence that supplements like vitamin C and zinc can reduce the duration of a cold, there’s not much that any of them can do to prevent it completely once the sniffles start. “These things are hit and run viruses, so once you’ve got that feeling that you’ve got a cold coming, it’s probably too late,” warns Dr Simon Clarke. However, Dr Clarke admits that he always reaches for Vicks First Defence when he notices cold symptoms. “It snares the virus in your upper airways and nasal cavity and stops it spreading. From personal experience, I’d say it works about 80 per cent of the time, but you have to catch it incredibly early,” he explains.
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