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Surviving Cold and Flu Season: 5 Supplements to Boost Your Immunity and Tips to Shorten a Cold
Paula Gallagher on
1. Vitamin C
Vitamin C is a well-known immune booster that helps protect cells from damage caused by free radicals and supports various cellular functions of the immune system. Studies suggest that regular vitamin c supplementation may help reduce the duration and severity of colds by supporting the body's natural defenses.How to use: Aim for 500–1,000 mg per day during cold and flu season, especially at the onset of cold symptoms.
2. Zinc
Zinc is an essential mineral that plays a vital role in immune function and has been shown to help the body fight off viruses more effectively. Some studies have found that taking zinc within the first 24 hours of cold symptoms can shorten the duration of illness by a day or more by inhibiting the replication of cold viruses.
How to use: Consider zinc lozenges or supplements providing 15–30 mg daily at the first sign of a cold for best results.3. Elderberry
Elderberry is rich in antioxidants and is known for its powerful antiviral properties. Research has shown that elderberry extract can reduce the severity and duration of colds and flu symptoms, making it a great addition to your cold and flu season toolkit.
How to use: Follow dosage instructions on the label, as concentrations vary depending on the product. Elderberry is commonly available in syrup, lozenge, or capsule form.4. Vitamin D
Vitamin D plays a vital role in supporting a healthy immune response and may help reduce the risk of respiratory infections. During colder months, when sun exposure is limited, supplementing with vitamin D can help maintain adequate levels to keep your defenses strong.How to use: Adults should aim for 1,000–2,000 IU daily, but your healthcare provider may recommend higher doses based on your individual vitamin D levels.
5. Probiotics
A healthy gut is closely tied to a strong immune system, as a large protion of the body's immune cells are located in the digestive tract. Probiotics can help maintain a healthy balance of bacteria in your digestive tract, which in turn supports overall immune function and helps your body fight off infections.How to use: Choose a daily probiotic supplement with diverse strains, such as Lactobacillus and Bifidobacterium, or incorporate fermented foods like yogurt, kefir, and sauerkraut into your diet.
Tips for Shortening a Cold
Even with the best preventive measures, you might still catch a cold. Here’s how to recover faster:
- Stay Hydrated: Drinking plenty of fluids, like water, herbal teas, and broths, helps thin mucus, making it easier to expel. Staying hydrated also supports the immune system’s overall function.
- Get Plenty of Rest: Your body needs energy to fight off infections, so getting enough sleep is crucial. Aim for at least 7–8 hours per night and take naps if needed to give your body the rest it needs to heal.
- Use a Humidifier: Dry air can irritate the nasal passages, worsening symptoms. A humidifier can help keep airways moist and make breathing easier.
- Gargle with Salt Water: Gargling with warm salt water can soothe a sore throat, reduce swelling, and help flush out bacteria. Mix half a teaspoon of salt in a glass of warm water and gargle several times a day for relief.
- Eat Immune-Boosting Foods: Load up on nutrient-dense foods like garlic, ginger, citrus fruits, and leafy greens. These foods are rich in vitamins, antioxidants, and anti-inflammatory properties that support immune function and can help speed up recovery.
Cold and flu season doesn’t have to knock you out. With the right supplements and a few tried-and-true strategies, you can support your immune system and bounce back faster if you do catch a cold. Stock up on these supplements and take proactive steps to protect your health–so you can enjoy the season without worrying about getting sidelined by illness.
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Paula Gallagher
Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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