As the temperature continues to drop, the sniffles and sneezes seem to rise. Supporting your immune system is key to staying healthy during cold and flu season. While no supplement can completely prevent illness, certain natural remedies can bolster your body’s defenses and aid in recovery. Here’s a guide to some powerful supplements that can help you fight off seasonal bugs.
Bee propolis is a resin-like substance collected by bees to seal and protect their hives. Packed with antioxidants and antimicrobial properties, it helps ward off bacteria, viruses, and fungi. Studies suggest that propolis may reduce the duration and severity of cold symptoms by supporting your body’s natural immune response (1).
How to Use: Available as a spray, tincture, or capsule, propolis can be taken daily during cold and flu season or as soon as symptoms arise.
Turkey tail mushrooms (Trametes versicolor) are renowned for their immune-supporting properties. They contain polysaccharides like PSP and PSK, which stimulate immune cell activity and support a balanced immune response. Research also shows they may enhance recovery from illness (2).
How to Use: Available as powders, tinctures, capsules, gummies, or teas, turkey tail mushrooms can be incorporated into your daily wellness routine.
Echinacea is one of the most well-known herbs for immune support. It’s thought to increase the production of white blood cells, which are critical for fighting infections (3). Echinacea has been shown to reduce the risk of catching a cold and may help shorten its duration (4).
How to Use: Tinctures, teas, or capsules can be taken at the first sign of illness. Consistency is key for optimal effects.
Vitamin C is a potent antioxidant that supports various immune functions, including the production of white blood cells. Regular supplementation may reduce the severity and duration of colds, though evidence suggests it’s most effective when taken before illness occurs (5).
How to Use: Aim for 500–1,000 mg per day during cold and flu season through supplements or foods like citrus fruits, bell peppers, and broccoli.
Vitamin D is critical for immune health, helping to regulate and activate immune cells. Low levels of vitamin D have been linked to increased susceptibility to respiratory infections (6). Supplementing during the darker months, when sun exposure is limited, is especially important.
How to Use: A daily dose of 1,000–2,000 IU is typically recommended, but consult your healthcare provider for personalized advice.
Mullein has been used traditionally to soothe the respiratory system. Its anti-inflammatory and expectorant properties make it an excellent choice for easing coughs and congestion during colds and flu.
How to Use: Drink mullein tea, cough syrup, or use it as a tincture to support respiratory health and ease symptoms.
Elderberry is rich in antioxidants and has antiviral properties that may inhibit the replication of viruses, including the flu. Studies show elderberry can reduce the duration and severity of cold and flu symptoms when taken early (7).
How to Use: Elderberry syrups, tinctures, gummies, or teas are delicious and effective ways to enjoy its benefits.
Zinc is a mineral that helps maintain the integrity of the immune system and supports the body’s ability to fight infections. Research has shown that zinc can reduce the duration of the common cold when taken within 24 hours of symptom onset (8).
How to Use: Take 15–30 mg of zinc lozenges or capsules daily, but avoid high doses for extended periods as they may interfere with copper absorption.
While these supplements can provide a strong foundation for your immune health, remember that a healthy lifestyle is just as important. Prioritize balanced nutrition, quality sleep, hydration, and stress management to keep your immune system in top shape.
ShopReferences
(1) https://pmc.ncbi.nlm.nih.gov/articles/PMC9824023/
(2) https://www.sciencedirect.com/science/article/pii/S2214799324000699
(3) https://pubmed.ncbi.nlm.nih.gov/24868871/
(4) https://pubmed.ncbi.nlm.nih.gov/23195946/
(5) https://pmc.ncbi.nlm.nih.gov/articles/PMC8078152/
(6) https://pmc.ncbi.nlm.nih.gov/articles/PMC2759054
(7) https://pmc.ncbi.nlm.nih.gov/articles/PMC4848651
(8) https://pmc.ncbi.nlm.nih.gov/articles/PMC7356429
