It’s no surprise that during the chillier months you’re susceptible to the common cold or flu season. Ways to prevent infection include eating fruits and vegetables, washing hands, sleeping well and managing your stress. Apart from this, supplements are widely known to aid prevention and to treat colds and flu.
Supplements can add nutrients to your diet that may be missing, helping lower health risks. Although, cold and flu supplements can hinder symptoms or reduce the duration you are effected by strengthening your immune system and preventing colds.
In this blog post, we’re going to be looking at the flu and cold symptoms and which dietary supplements can shorten the duration of the illness or reduce the number of illnesses per year.
Echinacea
High in antioxidants, Echinacea products come in teas, liquid extracts, and supplements, which can help with the cold or flu. The flower is also known to treat inflammation, pain, and migraines.
The effectiveness of Echinacea was reported by the NHS to not reduce the risk of a cold. The ‘Purple Cornflower’ encourages your innate immunity to create more white blood cells – decreasing the duration of your cold. Other studies have found that it can lower the risk of infection by 50%.
You could try our Controlled Labs – Orange Triad with 250 tablets (45 servings) containing Echinacea Purpurea. Training can put your body through stress, compromising your immune system and creating longer recovery times. Controlled Labs contains the right minerals, vitamins, and nutrients to discourage this.
Vitamin C
An ascorbic acid, vitamin C can help keep your cells from harm by free radicals. Our bodies do not naturally produce the vitamin so it is important to obtain it within your diet. Foods including vitamin C are citrus fruits, berries, potatoes, broccoli, and spinach. Lastly, it can help when you’ve had too much sun exposure.
The water-soluble vitamins can lessen the severity of a cold. However, Dr Bruce Bistrian at the Beth Israel Deaconess Medical Center suggests it is not sufficient for the flu. It should be noted that it will only work when the supplement is taken when the first signs of symptoms appear. An oral supplement can cut your cold by 1-2 days.
Try our ISS Research Super Vitamin Packs, with 1000mg of vitamin C. The vitamin helps you meet your daily requirements.
Zinc
A micronutrient, Zinc can help your health by enhancing immune function and keeps your eyes, skin, and heart-healthy. Zinc is also known to help wounds heal faster and bone marrow recovery.
There are many variations of Zinc, Supplements, both Zinc gluconate and acetate are used within cold remedies. This reduces symptoms and increases the speed of recovery. Harvard Health mentions by ingesting Zinc within 24 hours of symptoms can reduce your cold by a day. However, if you have a chronic illness, immunodeficiency or asthma, supplementing some Zinc lozenges is not the thing for you!
However, if it is the mineral for you try Scitec Nutrition Mega Daily One Multi-Vitamin with 10mg of Zinc. The multi-vitamin formula contains an astonishing 25 ingredients – including vitamin C which is also known to help!
Elderberry
Elderberry is thought to contain antioxidants and immune-boosting properties that help deter the symptoms of the flu. The herbal remedy is high in vitamin C and dietary fibre, a good source of phenolic acids and flavanols.
WebMD claims that the fruit can ease body aches, headaches, sore throats, fatigue, and coughs – all symptoms of the flu. The body best reacts to Elderberry when taken within 24-48 hours of having symptoms. It has also been noted to help with bacterial infections like bacterial sinus and bronchitis.
Want to try Elderberry for flu resistance? Try our Natrol JuiceFestiv – Daily Fruits & Veggie. Containing organic ‘Elderberry Powder AD’, the capsule is best for people with a fast-paced lifestyle.
Magnesium
Magnesium is typically known for helping with maintaining normal bone structure. Low intake of magnesium is known within women and the elderly. The best foods to eat containing the mineral include any food group that is high in fibre. Another benefit is helping with insulin resistance.
Sources of magnesium can help you sleep, regulate temperature, relax your muscles and give you energy whilst suffering from the flu. The Epsom Salt Council, adding that “magnesium is the anti-stress mineral”. Stress is also known to bring on a cold or flu. So preventing consuming magnesium to relieve stress may decrease your chances of acquiring the flu.
Try our magnesium supplement Now Supplements CurcuFRESH Curcumin. Containing Magnesium Stearate (vegetable source) is suitable for vegans and vegetarians and promotes liver and digestive health.
B12 Vitamins
A vitamin powerhouse, B12 is crucial when it comes to a healthy brain and immune system. Vitamin B12 supplements can be vital to vegetarians and vegans as it is mainly found within meat and fish. Despite this, a diet high in B12 still may not be sufficient enough. To add to this, a B12 deficiency is linked with pernicious anaemia.
According to Science Daily, the cold and flu can have an influence on your brain and nervous system. There is no evidence that B12 vitamins can prevent or speed up a cold or flu, Bebrainfit.com claims they can help give you energy and improves brain functions. So when you have a cold or flu make sure to get some B12 to help you continue with everyday life.
Want to try it alongside other cold supplements? Try Swanson Vitamin B-12 with 500omcg per serving, it also helps with red blood cell deficiencies.
Ginseng
Ginseng is a widely used herb in Asian Medicine. It has been said that Ginseng has positive effects on combating the common cold. In a study by the Canadian Medical Association Journal in 2005, it outlined that on average, the average person had two to six colds per year. This prompted research that showed that extracts of the North American Ginseng enhanced responsiveness in the immune system and stimulating the killer cell ‘cytotoxicity’ to keep the body healthy as possible during the peak illness period.
If you’re in the market for some Ginseng, check out our Swanson Korean Ginseng. Used as a total-body wellness enhancer it also has good stress-fighting, immune-boosting and mental enhancing effects. Each capsule delivers 500mg of Korean Ginseng Root, for the price of £9.99
Garlic
Whilst not only being a tasty addition to the food you eat, Healthline suggests that Garlic contains a compound named allicin. When Garlic is then crushed or chewed, the allicin is then used to combat diseases and harmful bacteria in the human body – especially viruses that contribute to the common cold.
NOW Odorless Garlic is extracted from Allium sativum. This Odorless Garlic extract is aged for 18 months, is highly purified, and has been deodorized while maintaining the nutritional value of garlic. Garlic abounds with naturally occurring sulfur compounds, amino acids and trace minerals.
Selenium
The Express has reported that Selenium can have a positive impact on our immune systems in regards to illness. This is because Selenium has minerals within it that protect our bodies cells from oxidative stress
Swanson Albion Complexed Selenium delivers vital protection for the cardiovascular system, prostate, eyes, and other organs and systems throughout the body.* This unique formula is combined with amino acids for enhanced bioavailability.
However, though, the best way to prevent flu is to grab yourself the flu vaccine when recommended by a medical professional.
