A bout with the common cold or flu is something you would surely like to avoid. You may try to eat a healthy diet and exercise, but sometimes you need a little more to protect yourself from these illnesses. Although no supplement has proven 100 percent effective at preventing colds and flu, many are available that may give your immune system a boost to keep you a little more healthy. Seek advice from your health-care provider before starting a supplement regimen, especially if you have existing health concerns.
Vitamin C
Vitamin C helps prevent cold and flu by boosting your immunity and promoting formation of cells within your immune system that fight bacteria and viruses. It also encourages the production of antibodies that provide you with immunity to viruses once you have been exposed to them. According to the Linus Pauling Institute, large doses of vitamin C may not prevent the common cold for everyone, but it shows some benefit for those who routinely undergo extreme physical stress. Supplementing with about 1 g of vitamin C per day decreased the duration of colds by 8 percent in adults and 14 percent in children.
Echinacea
Echinacea is a Native American herbal remedy. The health benefits of echinacea come from its antioxidants and polysaccharides. You may take this supplement to boost your immune system or to get over a cold a little faster. Proponents of echinacea claim that it boosts health overall, and it soothes the fever, sore throat and cough of the cold and flu. You can find echinacea as a dried root, tablet or extract. To take echinacea in tea form, use 1 to 2 g of the dried herb three times per day for seven days. You should not take echinacea if you suffer from an autoimmune disease, since it can decrease the effectiveness of the medications that treat these diseases.
Zinc
Zinc is a mineral that your body needs to function correctly. It plays a role in both immunity and wound healing, and a deficiency can affect the immune system cells that keep your body healthy. You can find zinc in oysters, red meat, poultry, nuts and beans. Zinc supplements are available as tablets, capsules or lozenges. Zinc is believed to decrease inflammation and prevent cold viruses from inhabiting your nasal cavities. Studies for the effectiveness of zinc as a cold remedy have provided conflicting results, with some finding some benefit and others finding none. Zinc may interact with certain antibiotics and thiazide diuretics, so seek advice from your health-care provider before taking zinc supplements.
Elderberry
Elderberry is a European plant that is thought to have anti-viral and antibacterial properties. Of the multiple species of elderberry available, Sambucus nigra is the one that is used most often as an herbal remedy. Avoid unripe berries, seeds and bark because they are poisonous. For safety, you must cook elderberry before consumption. It is believed to relieve cold and flu symptoms by reducing inflammation of your sinuses and soothing congested nasal passages. Elderberry is also full of antioxidants that aid in keeping you healthy.
