Supplements in Cold Season: What Helps and What's Just Hype?

When the temperature drops and sniffles start circulating, it's easy to reach for supplements promising protection from colds and flu. But with so many options on store shelves like vitamin C, zinc, Echinacea, and more, it can be hard to know what is worth it and what's just marketing.

Let's break down some of the most popular cold-season supplements to help you separate science from the hype while incorporating my must-haves for Winter.

Zinc: A Solid Support

The science: Zinc helps your immune system function properly and boosts your immune-fighting cells to combat infection. For that reason, studies show it may reduce the length of a cold, especially when taken within 24 hours of the first symptoms.

Worth it? Yes! Zinc lozenges or supplements can be helpful, but be mindful that high amounts of zinc or poorly absorbed forms like zinc sulphate can cause nausea.

Tip: Use zinc as a short-term aid at the first sign of illness. Make sure you are taking a form that is gentle on your stomach, and get your practitioner's approval to use it as a daily supplement.

Vitamin C: Helpful For Cold Treatment

The science: Vitamin C is an antioxidant that supports immune health, and research shows that it will reduce the severity and shorten duration (adults by 8% and children by 14%) of the common cold.

Worth it? Definitely. If you eat a healthy diet rich in fruits and vegetables, you likely get enough vitamin C already. But if your diet is lacking, a supplement may be helpful.

Tip: Whole food sources like citrus, kiwi, parsley and capsicum are good dietary sources of vitamin C. If you are taking a supplement, vitamin C is absorbed in small doses (around 500 mg), so smaller doses more frequently may be more beneficial.

Vitamin D: The Unsung Immune Hero

The science: Strong evidence suggests that vitamin D is key in supporting the immune system. Many people become deficient during Winter due to lack of sun exposure, which can increase susceptibility to respiratory infections.

Worth it? For sure. A daily vitamin D supplement, especially in colder, darker months, can help keep your immune system in fighting shape.

Tip: Talk to your practitioner about getting your vitamin D levels checked. Most people benefit from 600 – 2,000 IU daily, but needs vary.

Echinacea: Your Immune Herbal Staple

The science: Echinacea is known for its immune-supporting properties, helping the body fight off infections and reduce cold symptoms through increased activity of immune cells, stimulation of the immune system and reduction of inflammation. Evidence suggests that Echinacea decreases the incidence and duration of the common cold.

Worth it? Totally. It is good support throughout Winter, which can be increased if you feel a cold is coming.

Tip: Not all Echinacea is equal! Ensure you buy the root and a high-grade blend of Echinacea purpurea and angustifolia, which has good efficacy and may only be available through a qualified practitioner. Please do not take it with a suspected Asteraceae (daisy family) allergy.

Medicinal Mushrooms: Ancient Remedy, Modern Curiosity

The science: Mushrooms like reishi and shiitake have been used for centuries in traditional medicine, especially in Asia. Research suggests that reishi, maitake, enoki, and shiitake mushrooms can positively influence the immune system. These mushrooms contain compounds like polysaccharides, which can stimulate and modulate immune responses, potentially strengthening the body's ability to fight infections and other illnesses. 

Worth it? Absolutely. While medicinal mushrooms aren't miracle cures, they are used for general wellness, stress support, or immune boosts. The effects are usually subtle, and results vary. Reishi is known to improve sleep, reduce stress, and increase energy.

Tip: Look for mushroom extracts rather than powders, as they're more concentrated. Check for products that use fruiting bodies for higher-quality benefits. Capsules or tinctures are more convenient (and palatable) than teas.

Bottom Line: Keep It Simple, Stay Informed

When it comes to cold-season supplements, focus on proven basics like zinc, vitamin D and C, and add good quality herbs when your practitioner recommends them. Don't forget that a nutrient-rich diet also goes a long way, so skip the trendy products that promise more than they deliver.

Remember that no supplement can replace good sleep, regular exercise, hand hygiene, and a balanced diet, a solid foundation of a strong immune system.