Supplements to survive sneeze season Flu shots, hand washing, healthy eating, and regular exercise are the best ways to avoid cold and flu. But sometimes even the most scrupulous germphobes and healthy people get sick anyway. While certain natural remedies can help shorten symptoms—or prevent infection entirely—many people waste money on measures that are all hype. Here's how to know the difference so you can get well faster—without wasting a penny.Sign up for the Prevention Today newsletter for the latest expert-backed food, health, fitness, and weight-loss news and tips delivered to you daily! The Verdict: HelpTake it: All season longIf you don't like or eat a lot of fish, pop an omega-3 supplement daily to reap the fatty acid's impressive immune-fortifying properties. Omega 3s increase the activity of phagocytes—cells that fight flu by eating up bacteria—according to a study by Britain's Institute of Human Nutrition and School of Medicine. Other research shows that omega-3s increase airflow and protect lungs from colds and respiratory infections.
Look for purified fish oil capsules that contain at least 1 g combined of EPA and DHA. The Verdict: HelpTake it: All season longThis Chinese root is shown to stimulate the white blood cells that fight infection, says Prevention advisor Andrew Weil, MD. A study published in 2007 found that astragalus appears to boost immunity in mice. And a pilot study suggests that the herb may have similar effects in people. However, keep in mind that astragalus may take 6 to 8 weeks to reach its full effect. The Verdict: HypeIf taken at the start of a cold, this herb might shorten duration and severity of symptoms. But some brands don't contain the amount of echinacea listed on the label—and some formulas have none at all. Possible side effects include wheezing, rash, and diarrhea. The Verdict: HelpTake it: All season longThis power nutrient may effectively boost immunity and help prevent colds, a Harvard study shows. People with the lowest vitamin D levels were 36% more likely to have upper respiratory infections, compared with those with the most D. (Asthma patients with low levels of D were nearly 6 times as likely to get sick as those with the greatest amounts.)
Adequate amounts of D help produce cathelicidin, a protein with virus-killing qualities.Since it's tough to get enough from sunlight or diet (fish and fortified dairy are the best sources), you'll need a supplement to attain optimal levels, says study author Carlos A. Camargo Jr., MD. Aim for at least 1,000 IU daily. The Verdict: HelpTake it: When you feel sickConsider taking this supplement, which contains North American ginseng extract, when you feel a cold coming on. Subjects who took two daily capsules of Cold-fX caught half as many colds as a group taking a placebo, according to a study by the Center for Immunotherapy of Cancer and Infectious Diseases at the University of Connecticut. When they did get sick, their symptoms lasted less than half as long. This particular ginseng variety contains compounds that increase white blood cells and interleukins, proteins the immune system relies on. The Verdict: HelpTake it: When you feel sickThe research on this mineral is conflicting.
Still, "30 mg taken at the very start of a cold will shorten it by about half a day," says David L. Katz, MD, MPH, director of the Yale University Prevention Research Center. Look for Zicam or Cold-Eeze. By slowing the multiplication of the virus in the nose and throat, these products appear to shorten colds.But don't overdo it. While even a slight deficiency in zinc, which is needed to produce white blood cells, can increase your risk of infection, more than 50 mg daily can suppress your immune system and block absorption of other essential minerals. The Verdict: HypeThere's certainly no downside to eating a lot of C-rich foods, such as red peppers and citrus fruits. But taking a vitamin for extra protection won't help. A 2007 review of 30 studies found no evidence that vitamin C supplementation prevents colds in the normal population. Plus, megadoses can cause kidney stones, upset stomach, and even internal bleeding in children.More from Prevention: 9 Immunity-Boosting Power Foods
An unhandled exception was generated during the execution of the current web request. Information regarding the origin and location of the exception can be identified using the exception stack trace below.Contrary to popular belief, mega-doses of vitamin C are not the best way to get over a cold. While vitamin C supplementation does support the immune system in some people, once you have a cold, it will not help you get over it faster. According to a review by Cochrane of 30 randomized trials involving more than 11,000 adults, for the general population, supplementation with vitamin C doesn't reduce the incidence of colds or upper respiratory tract infections in most adults. However, for people under extreme stress, or who don't consume an adequate amount of fruits and vegetables, supplementation does appear to offer some protective benefits, and lower their risk of colds. Regardless, the review found that once cold symptoms show up, taking a therapeutic dose of vitamin C will not affect the duration or severity of the common cold.
(Note that companies like Airborne, which sell therapeutic doses of vitamin C, have been successfully sued for false advertising, and no longer use claims that they can prevent or cure common colds.) Since colds are caused by viruses, antibiotics, which fight bacteria, won't help either. Instead, turn to these natural remedies to shorten the length or severity of colds and flu: Zinc is an essential mineral that plays an important role in immunity. Those who avoid meat, in particular, can be at risk for a zinc deficiency. The recommended daily intake (RDI) is 15 mg/day. Studies show that adequate zinc consumption, or supplementation, not only prevents the onset of colds and flu, but also decrease the duration of them by a day or more, if taken at the onset of symptoms. Zinc is presently believed to be the most effective remedy against the common cold. Some foods that contain zinc are oysters, crab, pumpkin seeds, sesame seeds, sunflower seeds, pine nuts, cashews, black beans, and shiitake mushrooms.