Stay Healthy This Winter: The Best Supplements for Cold and Flu Season
Right now – as you can see on the official UKHSA website – flu and other respiratory viruses (though not Covid) are soaring.
Of course, winter often brings a surge in colds, flu and other seasonal illnesses. But while not unexpected, these infections can be a nuisance at least. And – in the case of older people especially – they can sometimes be life-threatening.
While a balanced diet, regular exercise and adequate sleep remain the cornerstones of good health, certain supplements can provide an extra layer of protection. Here’s a guide to the best supplements to support your immune system during the colder months.
1. Vitamin D
Why it’s essential: With limited sunlight during UK winters, many people experience a drop in their vitamin D levels. This nutrient plays a crucial role in immune function and helps reduce the risk of respiratory infections.
How to take it: Public Health England recommends everyone consider a daily supplement of 10 micrograms (400 IU) of vitamin D during the autumn and winter months. Higher doses may be necessary for those with deficiencies, but consult a healthcare professional first.
2. Vitamin C
Why it’s essential: Vitamin C is known for its immune-boosting properties and its ability to reduce the duration and severity of colds. It’s also a powerful antioxidant that helps protect cells from damage.
How to take it: A daily dose of 500–1,000 mg is generally safe for most people. You can also pair supplementation with dietary sources like oranges, kiwi fruit and bell peppers.
3. Zinc
Why it’s essential: Zinc is vital for immune cell function and has been shown to shorten the duration of cold symptoms when taken early. It also helps your body fight off viruses more effectively.
How to take it: Lozenges containing 10–15 mg of zinc can be taken at the onset of a cold. Long-term supplementation should not exceed 25 mg daily unless advised by a healthcare professional.
4. Probiotics
Why it’s essential: A healthy gut microbiome supports immune function, and probiotics help maintain this balance. Some strains, like Lactobacillus and Bifidobacterium, are particularly effective in reducing the risk of upper respiratory tract infections.
How to take it: Look for a high-quality probiotic supplement with at least 1 billion CFUs (colony-forming units). Yogurt and fermented foods like kimchi and sauerkraut can also be excellent natural sources.
5. Elderberry Extract
Why it’s essential: Elderberries have been traditionally used to fight colds and flu. They are rich in antioxidants and may reduce the severity and duration of symptoms.
How to take it: Elderberry syrup or capsules are common forms. Follow the recommended dosage on the product label, and avoid taking it if you have an autoimmune condition without consulting a doctor.
6. Echinacea
Why it’s essential: Echinacea is a popular herbal remedy that may help prevent and reduce the severity of colds by boosting immune activity.
How to take it: Look for standardised extracts and follow the manufacturer’s dosage guidelines. Echinacea is best taken at the first sign of illness.
7. Omega-3 Fatty Acids
Why it’s essential: Omega-3s, particularly EPA and DHA found in fish oil, have anti-inflammatory properties that support immune function and overall health.
How to take it: Aim for 250–500 mg of combined EPA and DHA daily. Vegetarian or vegan options include algae-based supplements.
8. Garlic Supplements
Why it’s essential: Garlic contains allicin, a compound with antimicrobial and immune-boosting properties. Regular garlic intake has been associated with fewer colds and flu.
How to take it: Opt for aged garlic extract supplements or incorporate fresh garlic into your diet for the best benefits.
Final Tips
- Consult a GP or pharmacist: Always check with a healthcare professional before starting new supplements, especially if you’re pregnant, nursing or on medication.
- Choose quality brands: Look for products that are third-party tested for purity and potency. A wide range of supplements and vitamins is available from Amazon.
- Maintain healthy habits: Supplements work best when combined with a balanced diet, good hygiene and adequate sleep.
By supporting your immune system with the right supplements, you can give yourself a better chance of staying healthy this cold and flu season.
- This blog post was created with the aid of AI.