As the colder months settle in, our immune systems face added challenges. Shorter days, colder temperatures, and an increase in indoor gatherings can lead to more exposure to viruses and bacteria. While there’s no magic pill to prevent illness, certain supplements can play a role in supporting your immune defences.
In this article, we will explore some of the most well-researched supplements that may help strengthen the immune system during winter.
1. Vitamin D
One of the most well-known supplements to support immune function is vitamin D. During the winter months, sunlight, which is the primary source of vitamin D for most people, is less abundant. This can lead to lower levels of vitamin D, a nutrient that plays a crucial role in immune regulation.
Vitamin D helps activate immune cells such as T-cells and macrophages, which defend against pathogens. Research has shown that adequate levels of vitamin D can reduce the risk of respiratory infections, including colds and flu. In the UK, where sunlight is limited in winter, supplementation is often recommended, particularly for those who have limited exposure to the sun or spend a lot of time indoors.
A daily dose of 800–4000 IU (international units) is often suggested, though it’s best to check with a healthcare provider for personal recommendations based on individual needs. It is recommended to get a vitamin D test before supplementing with high supplemental doses.
2. Vitamin C
Vitamin C is another well-established immune booster, and it’s often the first supplement people think of when trying to ward off illness. As an antioxidant, vitamin C helps protect immune cells from oxidative stress and enhances the function of immune cells. It also supports the skin, the body’s first line of defence against infections.
Research suggests that vitamin C can reduce the severity and duration of cold symptoms, although it may not necessarily prevent infections. It’s important to note that the body cannot store vitamin C, so regular intake through food or supplements is key. A daily intake of 75–100 mg is considered sufficient for most adults, but higher doses (1-3g per day in divided doses) may be beneficial during times of illness or stress.
Vitamin C is widely available in citrus fruits, strawberries, and peppers, but supplementation can ensure you meet your daily needs during the winter months.
Tip: Look for pure ascorbic acid supplements, and stay away from effervescent tablets which are usually full of unnecessary additives and colours.
3. Zinc
Zinc is a mineral that plays a central role in maintaining the health of the immune system. It is involved in the development and function of immune cells and has antiviral properties that can help prevent infections. Zinc deficiencies are associated with an increased risk of infection and immune dysfunction.
Studies suggest that zinc may reduce the duration of common cold symptoms if taken early enough in the course of an infection. However, excessive zinc intake can lead to adverse effects, including nausea and interference with copper absorption, so it’s essential to stay within recommended guidelines. A dose of 8–11 mg per day for adults is typically sufficient.
Zinc can be found in food sources such as meat, shellfish, legumes, and seeds, but supplementation can be particularly helpful for those with dietary restrictions or lower zinc levels.
Tip: look for zinc picolinate supplements
4. Probiotics
The gut plays a significant role in immune function, as it houses a large proportion of the body’s immune cells. Probiotics, which are beneficial bacteria that promote a healthy gut microbiome, have been shown to enhance immune response and may help reduce the incidence of respiratory infections.
Probiotics help maintain a balanced gut environment, preventing harmful bacteria from flourishing and supporting the production of certain antibodies. While more research is needed to fully understand the extent of their immune-boosting effects, there is evidence to suggest that regular use of probiotics can reduce the risk of upper respiratory infections, especially in children and the elderly.
Probiotic supplements often contain strains such as Lactobacillus and Bifidobacterium, which are commonly studied for their health benefits. Probiotics are also found in fermented foods like yogurt, kefir, and sauerkraut.
Tip: check the packaging on supplements as some need to be kept in the refrigerator.
5. Elderberry
Elderberry has gained popularity in recent years for its potential to support the immune system. Studies have shown that elderberry extract may help reduce the severity and duration of cold and flu symptoms by inhibiting the replication of viruses. Elderberries are rich in flavonoids, which have antioxidant properties that help reduce inflammation and support immune function.
Elderberry supplements are available in various forms, including syrups, capsules, and lozenges. Some research suggests that taking elderberry extract at the onset of illness can be most beneficial, but it can also be used as a preventative measure.
While elderberry is generally considered safe for short-term use, it should be taken with care, as raw elderberries contain compounds that can cause nausea and vomiting. Always choose a properly prepared elderberry supplement to avoid these risks.
Tip: read the ingredients and avoid supplements with added sugar or sweetener.
6. Omega-3 Fatty Acids
Omega-3 fatty acids, found primarily in oily fish such as salmon, mackerel, and sardines, are well known for their heart health benefits. However, they also have a significant impact on immune function. Omega-3s help modulate inflammation, preventing the immune system from overreacting to infections, which can sometimes lead to harmful inflammatory responses.
Regular intake of omega-3 fatty acids has been shown to reduce the risk of chronic diseases and may improve the body’s ability to fight off infections. While most people can get enough omega-3s through a balanced diet, supplementation can be beneficial for those who do not consume enough oily fish.
A daily dose of 500–1000 mg of combined EPA and DHA (the main omega-3 fatty acids) is recommended for general health benefits. Those with specific health concerns may need higher doses, but it’s always best to consult a healthcare provider.
Tip: look for brands which are sustainable and use wild-caught fish if possible.
7. Garlic
Garlic has long been valued for its medicinal properties, particularly for its ability to support the immune system. Allicin, a compound found in garlic, has been shown to have antimicrobial and immune-boosting effects. Research suggests that garlic can stimulate the immune system by increasing the production of white blood cells, which are responsible for fighting off infections.
Some studies also suggest that garlic may help reduce the frequency and duration of colds, particularly when consumed regularly. While it’s challenging to consume enough garlic through diet alone to experience significant health benefits, garlic supplements are widely available.
Garlic is generally considered safe, but high doses may cause digestive upset or interact with blood-thinning medications, so it’s best to consult a doctor before using high-dose supplements.
Conclusion
While a balanced diet rich in fruits, vegetables, and whole foods is the cornerstone of immune health, certain supplements can provide additional support during the winter months when immune function may be compromised. Vitamin D, vitamin C, zinc, probiotics, elderberry, omega-3 fatty acids, and garlic are all well-researched options that can help enhance your body’s defences against the common cold and flu.
It’s important to remember that supplements should not replace a healthy lifestyle but rather complement it. Alongside supplementation, maintaining a nutritious diet, staying active, managing stress, and ensuring adequate sleep are all key factors in supporting immune health throughout the winter season.
Before starting any new supplement regimen, particularly if you have underlying health conditions or are taking medication, it’s wise to consult a healthcare professional to ensure you are making the best choices for your individual needs.
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