What’s the best way to keep sniffles, sneezes, coughs, and all the misery that comes with catching a a cold this winter and spring? In addition to getting your flu shot, following a balanced diet, washing your hands regularly, and getting plenty of sleep, there are a slew of natural foods and supplements can help boost your immune function—and even science agrees.
Try some of these research-proven fixers to keep you healthy throughout cold and flu season.
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Elderberry
Elderberry, or elder, is a flavonoid-filled fruit used for centuries to treat colds and the flu. One study found that an extract of elderberry reduced the length of flu symptoms by nearly three days.
“In the lab, elderberry has been shown to help kill viruses,” explains Kamal Patel, M.P.H. and director of Examine.com, an independent encyclopedia of supplementation and nutrition. It also contains plant compounds called anthocyanins, which help boost the immune system.
How to use it: Elderberry is available in capsule or liquid form; find it under the brands Sambucol (for cold and flu) and Sinupret (for sinusitis).
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Garlic
This potent plant creates a powerful compound called allicin when it’s chewed, sliced, or chopped. Allicin, in turn, forms a variety of components that have antibacterial, antifungal, and antiviral properties. Research has shown that garlic can stimulate the immune system and act as an anti-inflammatory. One study showed that those who took a garlic supplement had fewer colds and shorter durations of sickness.
How to use it: Take one to two grams of fresh garlic or 600 to 1,200 mg of aged garlic extract with meals twice a day.
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Umcka
The technical name for this South African plant is Pelargonium sidoides, but it’s commonly available over the counter under the brand name Umcka (also known as Umckaloabo), says Patel. Research shows the compound can help reduce levels of bacteria in the throat and lungs. A 2008 review showed that it may also be effective in alleviating symptoms of bronchitis, sinusitis, and colds in adults.
How to use it: Umcka and Umckaloabo are available at most health food stores or pharmacies and come in a liquid or capsule form.
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Vitamin C
While there’s mixed evidence that the vitamin can help to boost immune function, taking massive doses once you have the sniffles won’t speed your recovery.
“Vitamin C is critical for a well-functioning immune system,” says Patel. “So you may be more likely to get a cold if you don’t get enough vitamin C in the first place.” It’s particularly useful for frequent exercisers, who may be more susceptible to colds because the immune system wears down after tough workouts. One study of more than 11,000 people showed that those subjected to high stress were 50 percent less likely to catch colds if they took a supplement of 200mg of vitamin C daily.
How to use it: The current recommendation is for 75 mg of vitamin C daily for women over age 19, though doses up to 1,000 mg may be more effective for certain conditions.
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Zinc
“The immune system needs this essential trace mineral to function at an optimal level,” says Patel. Several studies have shown zinc can also help to significantly reduce the duration of colds. One study from the Annals of Internal Medicineshowed that cold symptoms in subjects taking zinc lozenges cleared up in four days, compared with seven days for those taking a placebo.
How to use it: Take zinc as a lozenge to allow more exposure time in the mouth and throat. Avoid sprays, which may dampen your sense of smell. You can also find high amounts of zinc in foods like shellfish, legumes, and nuts.
