Science-backed Cold and Flu Supplements

Cold and Flu Season

Wouldn't it be nice to have a go-to protocol during cold and flu season for yourself and your family? I am going to let you in on the supplement stack that I take during cold and flu season when everyone around me is getting sick. I take these supplements if I get sick as well. These supplements are studied and shown to reduce cold and flu severity and boost your immune system.

Cold and Flu Supplements I use and Recommend

Echinacea, Black Elderberry, Zinc, Vitamin C, and Vitamin D3. If you want an extra punch to your supplement stack, add Garlic.

Echinacea

Echinacea shows mixed evidence for prevention of the common cold, but positive evidence for reducing symptoms and duration of the common cold. It has limited evidence for use in the flu. The mechanism of action: polysaccharides stimulate the production and activity of macrophages, T cells, and NK cells, and also reduce inflammatory cytokines. It is best to cycle on and off and not take it continually, or just take it when exposed or at the earliest sign of a cold. Brand recommendations: ITI/Enzymatic Therapy Esberitox, Nature’s Way Echinacea or EchinaGuard, Gaia, and Herb Pharm.

Black Elderberry

Black Elderberry is an anti-viral used for the treatment of cold and flu. The mechanism of action: inhibits hemagglutination and the ability of viruses to enter a cell, inhibits replication of viruses, and is an antioxidant. It is best taken when exposed or as needed at the earliest indication of infection. Recommended Brands: Sambucol, Nature's Way, or Gaia.

Vitamin C

Vitamin C is needed during illness. It increases lymphocyte mobility and activity and interferon production. Doses typically 1-2 grams for the duration of a cold or flu. Mineral ascorbate (buffered) and Ester C® may be better tolerated than ascorbic acid.\

Zinc

Zinc is important for the normal development of innate and adaptive immune cells. As with all minerals, there needs to be caution with exceeding the upper limit. However, taking higher levels while sick is not harmful. Zinc gluconate lozenges have good efficacy for shortening the duration and severity of a cold.

Garlic

Garlic has antimicrobial and anti-inflammatory effects attributed to allicin and other sulfur compounds. Dose is 1-2 cloves a day or equivalent in supplement form.

Vitamin D

Vitamin D is a must for almost all people, especially in the long winter months. Low vitamin D is associated with multiple immune and inflammatory conditions. Immune cells express Vitamin D receptors.

If you want access to practitioner-grade supplements and recommended dosing from brands I use and trust for my family and clients, you can find them here with an automatic 10% discount.