5 Natural Supplements That May Help Prevent And Reduce Cold And Flu Symptoms

Are you looking for natural ways to prevent or lessen symptoms of a cold or flu?

If so, you are in the right place.

Today, I wrote an article giving my 5 favourite supplements for cold and flu support.

Even better.

All these supplements have been shown in high-level scientific studies to help in the prevention and lessening of cold and flu symptoms.

Let’s jump straight in with the first supplement, Vitamin C.

Vitamin C

Vitamin C or Ascorbic acid is the most common supplement I recommend for cold and flu support.

Research shows that Vitamin C:

• Decreases the term of the common cold by about a half-day in adults and by 14-18% in kids
• Diminishes period of confinement by nearly six hours and fever duration by roughly 12 hours, helps chest pain and chills by around eight hours
• Strengthens and enhances the immune system

The following dosages are general recommendations for prevention and to lessen symptoms.

For prevention, I recommend 1000mg per day for adults and a minimum of 200mg per day for children.

At the onset of cold or flu symptoms, I recommend 3000-4000mg per day for adults and 2000mg per day for children.

Panax quinquefolius (American ginseng)

Panax quinquefolius is a herbaceous perennial plant in the ivy family, regularly employed in Chinese or traditional herbal medicine.

Research shows that American ginseng:

• Lessens the term of colds by around 5-6 days
• Decreases the frequency of colds by a quarter and the occurrence of the flu
• Reduces symptoms of sore throat, runny nose, sneezing, nasal congestion, tiredness, fever, headache, hoarseness, earaches, and cough

The following dosages are general recommendations for prevention.

As a preventative measure, I recommend 400mg of American ginseng once per day for a minimum of 8-16 weeks in healthy adults.

Echinacea purpurea

Echinacea is an herb that is native to areas east of the Rocky Mountains in the United States.

Research shows that Echinacea:

• Decreases the risk of catching a cold by up to about 60%
• Reduces the duration of symptoms by a quarter
• Reduces the rate of recurrent infections by 25%

The following dosages are general recommendations for prevention.

As a preventative measure, I recommend 0.9ml, three times per day, for a minimum of 4 months in adults.

Zinc

Like Vitamin C, zinc is another regular in my arsenal for cold and flu support.

Research as shown that zinc:

• Decreases cold duration by around 1.65 to 3 days in healthy adults
• Diminishes the frequency of cold symptoms after 5-7 days in healthy adults and children
• Minimizes the occurrence of common cold development, absence from school, and antibiotic use in children

The following dosages are to lessen symptoms.

Once symptoms have begun, I recommend 75-100 mg of zinc acetate or zinc gluconate lozenges, once per day, within 24 hours of the onset of common cold symptoms.

Probiotics

Probiotics, in general, may reduce the incidence of colds with minor effects on prevention, as well as improve the effectiveness of influenza vaccination.

For specific probiotic strains, research has shown:

• 5 billion CFU of Lactobacillus acidophilus, twice per day, for a minimum of 6 months reduces the incidence of fever by 53%, cough by 41%, and antibiotic use by 68% in children with a cold
• 10 billion CFU of Bifidobacterium animalis and Lactobacillus acidophilus, twice per day for six months reduces the incidence of fever by 73%, rhinorrhea by 73%, cough by 62%, and antibiotic use by 84% in children with the flu
• 1 billion CFU of Lactobacillus paracasei and Lactobacillus Plantarum, once per day for three months reduces the frequency of developing more than one common cold episode and number of days in adults with a cold
• 10 billion CFU of Lactobacillus fermentum, once per day for two weeks before influenza vaccination and two weeks after, reduces the frequency of influenza five months after immunization compared to vaccine alone

What Do You Think?

Have you used any of these supplements?

Do you have a favourite supplement that I have missed?

Either way, let me know by leaving a comment below.

Help And Online Dispensary

If you need any extra help I offer Functional Medicine consultations both in person and via telemedicine. To book an appointment or find out more please call 613 230-0998 or email info@completewellbeing.ca.

If you need to buy supplements you can do so through our online dispensary.

Disclaimer

The information provided in this article is for educational purposes only and is not intended to diagnose or treat any disease. Please do not apply any of this information without first speaking with your doctor.