10 supplements that will help you stay healthy
throughout the winter.
By Michelle Latinsky, rd
Many people are thrown into a state of constant worry with the onset of winter and the cold and flu season. However, all of this stress compromises the immune system, reducing its effectiveness and making you even more prone to illness. The good news? Here’s a proper defence plan you can use to remain healthy through the winter months. The following supplements can help strengthen your immune system, reduce the effects of stress on your body and leave you feeling healthier, more energized and ready for anything.
1. Echinacea
Echinacea is thought to stimulate the immune system by enhancing the body’s production of infection-fighting cells. When taken at the start of an upper respiratory infection, Echinacea may shorten the duration of symptoms and relieve sore throats. Although it has not conclusively been shown to prevent viral infections, a Cochrane review of 16 studies found that most reported positive effects of Echinacea, so look for a standardized preparation of Echinacea angustifolia.
2. Astragalus
This herb has been prized for centuries in traditional Chinese medicine, where it is used to tone the lungs and reduce colds. The roots contain an abundance of health-promoting compounds, including polysaccharides, which help boost immunity by increasing the production of various immune cells, including macrophages and interferon. Look into taking 200mg once or twice a day, and rotate on and off for periods of three weeks each. Or try a decoction prepared with nine to 30g of dried cut root per day.
3. Siberian Ginseng
This effective adaptogen helps increase general resistance to all forms of stress. Its key active compounds, eleutherosides, act on the adrenal glands, which are responsible for regulating the release of stress hormones. Chronic stress can eventually deplete these hormones, leading to a decrease in energy and a weakened immune system. One-to-two grams (dried root) per day should do the trick, but take ginseng for four weeks followed by a two-to-three-week break.
4. Garlic
Garlic is traditionally used in herbal medicine to relieve symptoms associated with upper respiratory tract infections. There are more than 100 sulfur compounds found in the bulb. One responsible for garlic’s odour, flavour and healing properties is allicin, which along with other sulfur compounds, is thought to play a role in boosting the immune system. Choose a formula standardized to provide one to 12 milligrams of allicin per day, in divided doses.
5. Vitamin D
Most Canadians receive limited amounts of vitamin D (the “sunshine vitamin”) during the fall and winter months. In a three-year study published in the journal Epidemiology and Infection, researchers found that women who took a vitamin D supplement (800 IU daily for the first two years; increased to 2,000 IU daily in the last year of the study), had a 70 percent reduction in colds and flu, compared to those who were taking a placebo. It is thought that vitamin D may help prevent winter colds and flu by boosting the body’s own immune system to fight off bacteria, viruses and fungi. Try to squeeze in 1,000 IU of vitamin D3 per day.
6. Probiotics
Probiotics are “good” bacteria that naturally reside in your digestive tract. Some 30 percent of the body’s immunity comes from a healthy digestive tract by helping to inhibit the growth of harmful bacteria and viruses. In a 2006 study published in the journal Vaccine, researchers found that adults who took probiotic supplements over two winter/spring periods of three and five months, respectively, experienced colds of a shorter duration and had a reduction in the severity of symptoms compared with those who were not receiving probiotics. Choose a supplement that is made using clinically tested bacterial strains and is “gastro-protected” to ensure the probiotics survive passage through the stomach intact.
7. Vitamin C
We’ve said it a million times: vitamin C is key. Although vitamin C might not prevent the common cold, it can definitely help reduce the duration and severity of symptoms if taken regularly. To treat a cold, take 1,000mg of time-released vitamin C once or twice daily. For maintenance, take 500mg daily. .
8. Zinc Lozenges
If you’re prone to sore, dry throats, you’ll find it beneficial to dissolve a few zinc lozenges in your mouth throughout the day. A study published in the Annals of Internal Medicine found that zinc gluconate lozenges helped to reduce the duration and symptoms of the common cold, including coughing, headache, runny nose and sore throat. Look for a formula with five to ten milligrams of zinc gluconate or zinc citrate per lozenge.
9. B Vitamins
The B complex vitamins play a key role in energy production. However, the high stress levels that people experience can cause these vitamins to be used up in the body faster than normal. This can lead to fatigue, stomach upset and susceptibility to colds and viral infections. Taking a B complex supplement can help reduce the effects of stress by supporting energy production and correcting stress-related nutrient imbalances. Choose a high potency formula that contains 50-to-10mg/mcg of the B vitamins, plus 0.4mg of folic acid.
10.Elderberry
Elderberry (Sambucas nigra) has a long history of use as a remedy for coughs, colds and a wide spectrum of the influenza virus. Extracts from both the flower and the berries of this shrub contain flavonoid antioxidants (particularly anthocyanins), which are thought to have immune-boosting and anti-inflammatory benefits. In a double-blind, placebo-controlled study published in the Journal of Alternative and Complementary Medicine, those taking elderberry extract recovered faster from a strain of Influenza B compared with those taking a placebo. The traditional dosage is three to five grams daily. Expert advice: look for a formula standardized to 30 percent anthocyanins.
