Colds and flu are caused by viruses that easily spreads from person to person. Though we combat infections all year round, one may be more vulnerable during the winter season, when ambient conditions may weaken the immune system. Viral infections that cause the common cold or flu can result in mild to severe health threats. As per the Centres for Disease Control and Prevention (CDC) common colds are the primary reason that children miss academics and adults miss work.

Well, even if you follow the best hygiene practices, you can still get unlucky and catch a cold or get the flu. Though there’s no complete cure for a cold, you may be able to lessen the amount of time you’re sick or ward off infection by trying some of the promising supplements that are backed by evidence.

Also Read: Difference Between Cold & Flu

Here’s a list of supplements that are known to beat cold and offer respite from its symptoms.

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6 Powerful Supplements To Beat Cold

Vitamin C

Having vitamin C supplements may not prevent a cold but, evidence has revealed that it may lessen the duration of colds. A study disclosed that regular supplementation decreased the length of a cold in adults by 8% and in children by 14%. Furthermore, it also lowered the overall severity of colds and speeds up the recovery.

The recommended daily dose of vitamin C is 85 mg for men and 65 mg for non-pregnant women. Higher doses can cause some side effects, so taking excess amounts for a longer duration comes with this risk.

Zinc

Zinc holds a vital in several bodily functions including triggering the immune system. If you catch a cold, ensure that your diet offers you adequate zinc. The latest study has revealed that zinc lozenges may support to impede virus replication at the nasal passage and reduce respiratory tract inflammation. Also, the length of cold duration was decreased by 33%, which suggests faster recovery. Remember that taking too much zinc may result in side effects, so be cautious.

Echinacea

Several pieces of evidence have suggested that taking echinacea supplements may avert or shorten a cold. This herbal supplement is made from purple coneflower and is available in tablets, teas, and extract forms. Taking echinacea for colds has shown positive benefits for colds, but a few people have reported side effects like diarrhea and nausea. So, it is advisable to consult your healthcare provider before taking echinacea to confirm that it would not interfere with other medicines or supplement you’re taking.

Black Elderberry Syrup

Black elderberry is a traditional cure used to combat colds.Though research is limited, a few studies have shown that elderberry syrup had remarkably shortened the duration of colds in people with flu-like symptoms.

Beetroot Juice

Beetroot juice is bestowed with ample amounts of phytochemicals, iron, calcium, zinc, and betalains, which are known to stimulate the immune system, reduce inflammation, and fight oxidative stress. Besides these, rich in dietary nitrate, beetroot juice increases the body’s production of nitric oxide which can safeguard the system against respiratory infections.

Honey

Honey is an age-old remedy used largely for treating cold symptoms. Also, studies have shown that a spoonful of honey at bedtime can help children get a sound sleep, lessen nigh time coughing and soothe a sore throat.

Also Read: Benefits Of Different Flavours Of Honey

The best possible way to fight a cold fast is to take rest, drink lots of fluids and treat symptoms with medicines that alleviate pain, coughing, and congestion.

Remedies To Combat Cold

Gargle

Gargling with salt water is beneficial in easing upper respiratory illness. Salt water gargling also reduces the intensity of cold symptoms by reducing sore throat pain and relieving nasal congestion. Moreover, gargling with salt water can decrease and loosen mucus-containing pathogens and allergens.

How To Do

Take one teaspoon of salt in a glass of water and heat it for a few seconds for the water to dissolve.

Swish it around your mouth and throat well and spit it.

Saline Nasal Irrigation

Using saline spray or a neti pot may help alleviate nasal congestion with a cold and may also help mitigate the symptoms of upper respiratory tract infection.

Use only distilled, sterile or boiled water at room temperature and clean a neti pot well between uses. Improper cleaning may introduce more microbes, possibly leading to more severe infections.

Use Topical Ointments

Applying ointments comprising camphor, eucalyptus oil, and menthol, such as VapoRub, may ease coughing at night.

Inhaling them can help clear air passages and improve

• Congestion
• Sleep
• Coughing

Do this thrice in a day.

Essential oils

Certain essential oils are powerful to relieve the symptoms of cold, flu, and other respiratory conditions. This is attributed to their antimicrobial, anti-analgesic, and anti-inflammatory qualities.

Some of the essential oils include eucalyptus, peppermint (menthol), Frankincense, and thyme. Add them to a warm shower or in a diffuser.

Best Practices To Stay Healthy

Leading a disciplined lifestyle would help you to avert the risk of getting seasonal infections. Some of the effective measures to follow to reduce your chances of falling sick include:

• Eating a wholesome, balanced, and nutrient-dense diet
• Reducing your exposure to sick people
• Staying well hydrated and drinking plenty of warm liquids like water, masala chai, green tea, and herbal teas
• Getting a sound, restful sleep
• Managing your stress and staying calm and relaxed
• Washing your hands with soap and water as needed
• Avoid touching your eyes, nose, or mouth
• Getting regular exercise