Discover the top 5 natural supplements like Zinc, Vitamin C, and Garlic that can help boost your immunity and reduce cold and flu symptoms fast
Cold and flu season often comes with unpleasant symptoms like coughs, sneezing, and fatigue. While hygiene practices and flu shots are effective preventive measures, adding certain supplements for cold and flu to your routine can enhance your body’s natural defense mechanisms. In this article, we explore the best supplements that help combat colds and flu, including zinc, vitamin C, garlic, probiotics, and elderberry, and provide essential lifestyle tips for staying healthy.
Zinc is a well-known immune-boosting mineral that plays a critical role in reducing the severity and duration of cold symptoms. Zinc not only supports the immune system but also helps the body fight off infections by limiting the replication of cold-causing viruses.
How Zinc Helps
Zinc strengthens immune function by increasing the production of immune cells like white blood cells. It has been proven to decrease the length of cold symptoms when taken within 24 hours of symptom onset.
Research and Evidence
A 2020 study showed that zinc supplementation can reduce the duration of colds, particularly if started early. However, prolonged or excessive zinc intake can cause side effects such as nausea and copper deficiency. Also avoid intranasal zinc, which has been linked to loss of smell.
A daily intake of 40 mg of zinc is considered the upper safe limit for adults. In cases of a severe cold, the dosage can be increased to 75 mg, but only for a couple of days.
Vitamin C is a widely recognized antioxidant that supports immune health. While it may not prevent colds, it can reduce their length and severity, making it one of the best supplements for cold and flu management.
How Vitamin C Works
Vitamin C boosts immune cell function and helps protect cells from oxidative damage. Liposomal Vitamin C, a more absorbable form, can increase its effectiveness in fighting cold symptoms.
Research and Evidence
A 2013 study found that regular Vitamin C supplementation doesn’t prevent colds, but it significantly shortens the duration of cold symptoms. This makes it an essential supplement during flu season.
During a cold, it’s ecommended to take 500 mg of Vitamin C, up to 1000 mg per day. Keep in mind that high doses may cause digestive upset, so adjust accordingly.
Natural Factors, Fruit-Flavor Chew Vitamin C, Four Mixed Fruit Flavors, 500 mg
1-2 Wafers per day/ 180 Chewable Wafers
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Natural Factors, Vitamin C, Plus Bioflavonoids & Rosehips, 1,000 mg
1 Tablet per day/ 90 Tablets
View productGarlic has been used for centuries to treat infections due to its antiviral, antibacterial, and antifungal properties. This natural remedy contains allicin, a compound that boosts immune health and helps the body fight colds and flu.
How Garlic Works
Garlic enhances the immune system by increasing the activity of certain white blood cells, which helps the body fend off viruses and bacteria. It also promotes a healthy gut microbiome, which is essential for a strong immune response.
Research and Evidence
Studies have shown that regular consumption of garlic can reduce the incidence and severity of cold symptoms. A 2014 study published in the Avicenna Journal of Phytomedicine highlighted the benefits of garlic for immune function.
For optimal benefits, consume one to two cloves of raw garlic daily, though it may leave a strong odor. Alternatively, garlic supplements with enteric coating offer the same immune support without the smell.
Nature's Way, Garlinase® 5000, Garlic Extract
1 Tablet per day/ 30 Vegan Enteric-Coated Tablets
View productProbiotics are beneficial bacteria that support gut health, which is closely tied to immune function. Maintaining a balanced gut microbiome can enhance your immune system’s ability to fight off cold and flu viruses.
How Probiotics Work
Probiotics promote the growth of healthy gut bacteria, which play a critical role in regulating immune responses. A balanced microbiome helps the body defend itself against harmful pathogens, reducing the risk of infections.
Research and Evidence
A 2009 review found that taking probiotics can reduce the frequency and duration of upper respiratory infections. Probiotics, along with prebiotic-rich foods, are important for maintaining gut health and overall immunity.
Take a daily probiotic supplement with 1-10 billion CFU (colony-forming units) for optimal immune support. Including probiotic-rich foods like yogurt and sauerkraut in your diet also helps boost gut health naturally.
California Gold Nutrition, LactoBif 5 Probiotics, 5 Billion CFU
1-2 Capsules per day/ 60 Veggie Capsules
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Culturelle, Probiotics, Health & Wellness, 15 Billion CFUs
1 Capsule per day/ 30 Vegetarian Capsules
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Life Extension, FLORASSIST Probiotic, Immune & Nasal Defense
1 Capsule per day/ 30 Vegetarian Capsules
View productElderberry is a powerful antiviral supplement packed with antioxidants and vitamin C. It has gained popularity for its ability to reduce the duration and severity of cold and flu symptoms.
How Elderberry Works
Elderberry’s flavonoids help inhibit viral replication and strengthen the immune system, making it an effective remedy for colds and flu. Elderberry syrup is especially popular during flu season as a preventative and treatment option.
Research and Evidence
A 2016 randomized controlled trial found that elderberry supplementation significantly shortened the duration of colds in air travelers. Elderberry is often used as a natural alternative to over-the-counter cold remedies.
Take elderberry syrup daily during flu season to help prevent colds. If symptoms develop, take one tablespoon every three hours for faster recovery.
Sambucol, Black Elderberry Syrup, Original Formula
2 teaspoons (10 ml) per day/ 7.8 fl oz (230 ml)
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Sambucol, Black Elderberry, Effervescent Tablets + Vitamin C & Zinc
1-3 Tablets per day/ 15 Effervescent Tablets
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Zand, Naturals, Elderberry Zinc, Sweet Elderberry
1 lozenge per serving/ 15 Throat Lozenges
View productIn addition to supplements, maintaining healthy habits is essential for supporting your immune system and preventing illness. Below are some key lifestyle tips for cold and flu prevention.
1. Hydration and Bone Broth
Staying hydrated is crucial for immune health. Drinking bone broth provides both hydration and vital nutrients like electrolytes, collagen, and minerals that support recovery. Bone broth is also soothing for sore throats and can help reduce inflammation during illness.
2. Avoiding Sugars
Reducing sugar intake is vital for supporting the immune system. Excessive sugar consumption weakens immunity and promotes inflammation, increasing your risk of infections. Focus on whole, nutrient-dense foods like vegetables, fruits, and lean proteins to fuel your body during flu season.
3. Adequate Sleep
Getting 7-9 hours of sleep each night is essential for maintaining a healthy immune system. Sleep helps the body repair and regenerate, making it more resilient to infections. If you’re already sick, allow yourself extra rest to speed up recovery.
4. Light Exercise
Regular, moderate exercise strengthens your immune system by improving circulation and promoting immune cell movement. During illness, opt for light exercise like walking or stretching to avoid overexertion while still supporting your body’s recovery.
Taking a proactive approach to cold and flu season can help reduce the risk of getting sick and speed up recovery if you do catch a virus. Incorporating zinc, vitamin C, garlic, probiotics, and elderberry into your daily routine, along with following simple lifestyle tips like staying hydrated, avoiding sugar, getting enough sleep, and exercising moderately, will strengthen your immune system and keep you healthy during cold and flu season.
