What supplements – if any – will help you survive this cold and flu season?
Your immune system is what helps keep colds and the flu at bay. If viruses make their way in to your body, your immune system works to seek them out and destroy them. Luckily, we have a flu vaccine that can help prevent the flu by strengthening your immunity to that virus specifically, and this is one of your best defenses against it.
Lifestyle is going to be the next most important factor in preventing colds and flu, and any supplementation would be icing on the cake. So, if you don’t have a good handle on your nutrition, exercise, hand hygiene and self-care habits already, then these recommendations may not be for you.
However, if you do already eat a healthy diet, exercise regularly, wash your hands regularly and sleep well and manage your stress then here are some supplements that can help improve your immunity to colds and flu.
Vitamin C
This is a common one that many people think will be their saviour come cold & flu season. However, you might be interested to know that regular supplementation of Vitamin C does not actually reduce the number of colds that people get but it does moderately reduce the duration and how severe the symptoms are.[1]
This doesn’t mean that you can experience these benefits if you start taking vitamin C as soon as you feel sick. The benefits are only demonstrated when someone has regularly supplemented with vitamin C.
Zinc
You may be surprised to know that zinc actually has more potential to decrease duration of a cold when taken within 24 hours of first noticing the symptoms.
However, there are some downsides to supplementing with zinc. Studies have shown that supplementation with zinc lozenges resulted in a change in how you taste things, and sometimes resulted in nausea. These side effects disappear when supplementation stops. It’s also wise to stay away from zinc nasal sprays, as they will result in loss of smell.[2]
Elderberry
A few human trials have shown elderberry to reduce symptoms of the flu.[3] However, more studies are needed.
Elderberry supplements themselves are the simplest way to take it, but if you are choosing to prepare the elderberries yourself, there are some necessary precautions to take. If not cooked properly, they can cause nausea or increase your risk of cyanide toxicity. [4]
Pelargonium Sidoides
If you’ve never heard of this one before, you’re not alone. This is also called African geranium, and is a plant derived pharmaceutical that is most often used to treat bronchitis. There is some evidence that it can be used to boost the immune system and reduce symptoms of cold and flu.
It works by preventing bacteria from attaching to the throat or the lungs. More research is needed, and as of now it appears to be most beneficial when used at onset of symptoms rather than being taken regularly. [5]
Glutamine and Echinacea
These two supplements are talked about often. Both of them are touted as being ‘immune boosting’. However, when it comes to preventing or managing colds and flu, the evidence behind their effectiveness is actually not as strong as some of the supplements listed above.
Echinacea can help ward off upper respiratory tract infections and reduce illness length, but the data is inconsistent. It can also negatively interact with some medications, so it’s worth discussing with your doctor before using it.
Glutamine seems to be most effective in supporting the immune system of those who are critically ill, but the effects of glutamine supplementation on cold and flu specifically is not well understood yet.
If you do decide to take supplements to help fight cold and flu, make sure the products have a Natural Health Number (NHN) from Health Canada, and talk to your doctor or pharmacist before taking supplements to know what’s right for you.
Sources:
[1] https://examine.com/supplements/vitamin-c/
[2] https://examine.com/supplements/zinc/
[3] https://www.ncbi.nlm.nih.gov/pubmed/24409980
[4] https://examine.com/nutrition/get-ahead-of-cold-and-flu-season-with-these-supplements/