The common cold is one of the most frequent seasonal illnesses people experience, especially during climate changes. Cold is caused by a host of viruses, with rhinoviruses being the most common culprits. While colds are generally mild, they can still cause discomfort with symptoms such as a runny nose, sore throat, cough, and fatigue. For most people, these symptoms can impede their daily routine, work, and sleep, making even simple tasks feel fatigued.

Well, there is no cure for the common cold, as it settles on its own. However, there is a broad range of supplements that can help lessen its severity, shorten its duration, and even prevent it from taking hold in the first place.
Cold supplements

To Fight Seasonal Illnesses And Stay Healthy, Shop  From Our Best Range of Nutritional Supplements

Dive into this article to get an overview of the best supplements known to support the immune system and fight colds.

Powerful Supplements For Cold

  1. Vitamin C

Vitamin C is one of the most well-known supplements for preventing and reducing the severity of colds. It plays a key role in immune function, acting as an antioxidant that helps protect cells from oxidative damage and strengthens the immune system.

Benefits:

  • Help to reduce the duration of cold symptoms.
  • Supports overall immune health.
  • Antioxidant properties promote faster recovery

Side Effects:

  • High doses can lead to digestive issues like diarrhea or stomach cramps.
  • Possible increased risk of kidney stones in some individuals with long-term use.

Recommended Dose: 200-500 mg daily during the cold season, however, it is important to consult your healthcare provider before taking supplements.

  1. Zinc

Zinc has gained huge popularity for its ability to reduce the duration and severity of cold symptoms, especially when taken early in the onset of a cold.

Also Read: Zinc Supplements: Invest Right Now For These Uses and Health Benefits

Benefits:

  • Can shorten the duration of a cold.
  • Enhances immune cell function and promotes faster recovery.
supplements for cold

Side Effects:

  • May cause nausea and an unpleasant aftertaste in the mouth.
  • Excessive use can cause copper deficiency, affecting immune function in the long term.
  • Intranasal zinc (used in nasal sprays) may cause a loss of smell.

Recommended Dose: 15-30 mg daily for a short period when cold symptoms first appear. It is important to seek advice from a healthcare provider for the appropriate dosage.

  1. Echinacea

Echinacea is a powerful medicinal herb widely used to avert or lessen the severity of colds. This herbal supplement is known to stimulate the immune system and reduce inflammation in the human body.

Benefits:

  • May reduce the risk of developing colds when taken regularly.
  • Potential to shorten the duration of colds.

Side Effects:

  • Mild stomach upset.
  • It may lead to allergic reactions, particularly in individuals allergic to plants belonging to the daisy family.
  • Long-term use may affect liver function, so it’s recommended for short-term use only.

Recommended Dose: 300-500 mg three times daily at the first sign of a cold, for no longer than 10 days. It is best to seek advice from a healthcare provider for the right dosage.

  1. Elderberry (Sambucus Nigra)

Elderberry has been traditionally used as a natural cure to treat colds and flu. It is bestowed with powerful antioxidants and antiviral properties, potentially reducing the severity of cold symptoms.

Benefits:

  • May shorten cold duration and ease symptoms such as cough and fever.
  • Boosts the immune system and helps fight off infections.

Side Effects:

  • Raw or unripe elderberries contain toxins that can cause nausea, vomiting, or severe diarrhea if consumed in large amounts.
  • Elderberry supplements made from properly prepared berries are generally safe for short-term use.

Recommended Dose: 15 ml of elderberry syrup four times daily during a cold.

  1. Probiotics

Probiotics are good bacteria that are well-known to optimise gut health and immune function. A strong immune system can help ward off infections like the common cold and keep diseases at bay.

Also Read: 5 Awesome Wellness Incentives Of Probiotics - Infographic

Benefits:

  • Can reduce the frequency of colds and respiratory infections.
  • Supports gut health, which is linked to triggering overall immunity.

Side Effects:

  • Generally safe for most people but can cause mild bloating or digestive discomfort.
  • Not recommended for individuals with weakened immune systems without medical advice.

Recommended Dose: Varies depending on the strain, but a common dose is 1-10 billion CFU daily.

  1. Garlic Supplements

Garlic has been used for centuries as an age-old remedy for its powerful medicinal actions, including its potential to boost the immune system and prevent colds.

Benefits:

  • Contains compounds that may enhance immune function and reduce the likelihood of catching a cold.
  • Can alleviate cold symptoms such as a sore throat or cough.

Side Effects:

  • Bad breath and body odour.
  • May cause heartburn or digestive issues in some individuals.

Recommended Dose: 600-1,200 mg daily, often taken as aged garlic extract for immune support.

Conclusion

Supplements can help boost your immune system and reduce cold symptoms, but they are not a substitute for a healthy lifestyle. It’s essential to maintain a balanced diet, stay well hydrated, get quality sleep, and practice good hygiene to prevent catching a cold in the first place.

It is best to consult with a healthcare provider before starting any new supplement, especially if you have any underlying comorbid health conditions or are taking other medications. As some supplements can interact with medications or cause adverse effects when used improperly.

 ( This article is reviewed by Soumita Basu, Ayurveda Pharma Expert)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

References:
Self-Care for Common Colds: The Pivotal Role of Vitamin D, Vitamin C, Zinc, and Echinacea in Three Main Immune Interactive Clusters (Physical Barriers, Innate and Adaptive Immunity) Involved during an Episode of Common Colds—Practical Advice on Dosages and on the Time to Take These Nutrients/Botanicals in order to Prevent or Treat Common Colds
Mariangela Rondanelli 1, Alessandra Miccono 1, Silvia Lamburghini 1, Ilaria Avanzato 1, Antonella Riva 2, Pietro Allegrini 2, Milena Anna Faliva 1, Gabriella Peroni 1, Mara Nichetti 1, Simone Perna 1,
Self-Care for Common Colds: The Pivotal Role of Vitamin D, Vitamin C, Zinc, and Echinacea in Three Main Immune Interactive Clusters (Physical Barriers, Innate and Adaptive Immunity) Involved during an Episode of Common Colds—Practical Advice on Dosages and on the Time to Take These Nutrients/Botanicals in order to Prevent or Treat Common Colds
Mariangela Rondanelli 1, Alessandra Miccono 1, Silvia Lamburghini 1, Ilaria Avanzato 1, Antonella Riva 2, Pietro Allegrini 2, Milena Anna Faliva 1, Gabriella Peroni 1, Mara Nichetti 1, Simone Perna 1,
https://pmc.ncbi.nlm.nih.gov/articles/PMC5949172/
Zinc Supplementation Reduces Common Cold Duration among Healthy Adults: A Systematic Review of Randomized Controlled Trials with Micronutrients Supplementation
Min Xian Wang 1, Shwe Sin Win 1, Junxiong Pang 1,*
https://pmc.ncbi.nlm.nih.gov/articles/PMC7356429/