The Top Supplements To Support Your Immune System During Cold + Flu Season
According to the World Health Organization, (1) there are around 1 billion cases of the flu every year across the world, and in the United States alone, there are approximately 1 billion cases (2) of the common cold annually. These widespread infections can put a pause on your daily life, banishing you to the couch for days on end with a box of tissues by your side.
As a functional medicine expert, I understand that while we can’t avoid sickness altogether, we can do our very best to mitigate how often we get sick and for how long by boosting our immune system with natural supplements. So instead of succumbing to whatever germ comes your way this year, load up on my top ten favorite immune-boosting supplements and get ready to tackle cold and flu season head on.
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1. Vitamin C
No list of immune boosting supplements is complete without mentioning Vitamin C. This superstar nutrient is number one when it comes to its ability to ward off sickness, making it the most common ingredient in the cold and flu aisle. This is because your immune system relies on Vitamin C for the healthy production and function of antibodies and white blood cells - your body’s defense system - and to fight oxidative stress that weakens your immune system.
However, I always recommend that you swap out your regular Vitamin C supplements for liposomal Vitamin C, especially during cold and flu season. Unfortunately, you only absorb 14-30% of Vitamin C (3) from regular supplements, whereas liposomal supplements create a fatty encapsulation over Vitamin C to enable the most effective transportation to your cells.
2. Echinacea
Echinacea is a popular herbal supplement that has been used for years as a natural remedy for colds and respiratory infections due to its ability to stimulate your immune system by increasing the production of white blood cells. It is also known for its powerful antiviral properties that can inhibit the replication of cold and flu viruses to reduce the severity and duration of cold and flu symptoms. For example, one study (4) found that echinacea decreased the likelihood of developing a cold by 58% and reduced the duration of a cold by 1.4 days! You can find echinacea in various forms including capsules, tinctures, and teas.
3. Elderberry
Elderberry is another herbal remedy popularly used as a stand-alone supplement or as an ingredient in many natural immune boosting supplements. Due to its rich antioxidant content, including polyphenols, elderberry has been shown to have next-level antiviral, (5) antibacterial, (6) and immune boosting (7) abilities. According to a 2022 study published in the journal Plants, (8) elderberries are able to help ward off various coronaviruses and can even reduce symptoms of fever and congestion by up to 50%.
4. Vitamin D
Vitamin D is a necessary nutrient that your immune cells rely on to function. It also plays an important role in mitigating inflammation levels by decreasing the production of inflammatory cytokines like IL-6 while also increasing the production of anti-inflammatory cytokines like IL-10.
That’s why deficiencies in this vitamin are often linked (9) to autoimmune conditions, poor immune health, and an increased risk for upper respiratory infections. In fact, studies have found that supplementing with Vitamin D can lower your risk (10) of respiratory infections - whether you have a Vitamin D deficiency or not.
Although Vitamin D can be obtained through exposure to sunlight and foods like eggs and wild-caught seafood, most of us don’t get enough of either, making deficiencies in this nutrient extremely common. I recommend choosing a supplement like The D3-K2. Since vitamin D and vitamin K2 enhance absorption of one another, my supplement is formulated with highly bioavailable forms of both of these nutrients for next-level immune support.
5. Zinc
Zinc is an essential mineral that supports your immune system by promoting the production and overall function of both immune cells and antibodies. Studies have found that zinc can reduce the length (11) of your cold by two days and when taken in conjunction with Vitamin C, can further increase Vitamin C’s immune boosting abilities.
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6. Probiotics
Since 80% of your immune system resides in your gut, you can’t have a strong immune system without a healthy microbiome. Conditions like SIBO and leaky gut syndrome can significantly suppress your immune system by messing with inflammation levels and the balance between beneficial and pathogenic bacteria. Supplementing with a daily probiotic can ensure you are giving your microbiome a constant stream of the beneficial bacteria it needs to thrive and fight dysbiosis.
With so many options on the market, I recommend choosing a probiotic that contains a variety of strains, including Lactobacillus and Bifidobacterium species for maximum diversity. My supplement, The Probiotic, contains 100 billion CFUs per capsule and four strains of beneficial bacteria, including the extensively studied HN019 strain of Bifidobacterium lactis for enhanced bioavailability.
7. Astragalus
Astragalus is an adaptogenic herb that has been used in traditional Chinese medicine for centuries due to its ability to strengthen the immune system and reduce the severity of cold and flu symptoms. According to multiple clinical studies, astragalus enhances your body's immune response by increasing the production of immune cells, such as T cells and macrophages. Plus, astragalus contains compounds like saponins and polysaccharides that have immunomodulating effects so powerful that it is currently being looked at (12) as a possible healing tool alongside anti-tumor therapy.
8. Bee propolis
While more research needs to be done, early studies have shown that bee propolis - a resinous substance collected by honeybees from tree buds and used to seal and protect their hives - can be another beneficial cold and flu remedy due to its immunomodulatory and antimicrobial properties. (13) You can find bee propolis most often as one of the main ingredients in throat sprays and lozenges but you can also get it in capsules and tinctures.
9. Vitamin B6
B Vitamins are essential for your overall health, with Vitamin B6 being of particular importance to your immune system. Not only does this nutrient inhibit inflammation associated with poor immune function it also promotes (14) the production of white blood cells and T-cells needed for your body to fight off infections. Although you can get a Vitamin B6 supplement, I would choose a B Vitamin Complex like my supplement, The Methylator, that includes activated forms of all the B Vitamins your body needs to thrive.
10. Functional mushrooms
Even though I don’t personally like mushrooms, I can’t deny their many health benefits - especially when it comes to immune health. Various mushrooms including cordyceps and Turkey tail have been linked to increased (15) white blood cell count and enhanced (16) immune function particularly in those with compromised immunity due to cancer.
What’s great about these functional mushrooms is that while they do come in supplement form, you can opt for powders instead that can easily be added to tea, coffee, smoothies, and soups. That way you can reap the benefits without having to take one more supplement - or having to eat mushrooms for every meal!
Thankfully, you don't have to be at the mercy of cold and flu season. With a little preparation and targeted support, you can lay the foundation for a stronger immune season and a healthy year.
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References:
- World Health Organization "Influenza (Seasonal)" Accessed October 2023. https://www.who.int/news-room/fact-sheets/detail/influenza-(seasonal)
- WebMD "Common Cold" Accessed October 2023. https://www.webmd.com/cold-and-flu/common_cold_overview
- Yung, S et al. “Ascorbic acid absorption in humans: a comparison among several dosage forms.” Journal of pharmaceutical sciences vol. 71,3 (1982): 282-5. doi:10.1002/jps.2600710304
- Shah, Sachin A et al. “Evaluation of echinacea for the prevention and treatment of the common cold: a meta-analysis.” The Lancet. Infectious diseases vol. 7,7 (2007): 473-80. doi:10.1016/S1473-3099(07)70160-3
- Bartak, Michalina & Lange, Agata & Słońska, Anna & Cymerys, Joanna. (2020). Antiviral and healing potential of Sambucus nigra extracts. Bionatura. 5. 1264-1270. 10.21931/RB/2020.05.03.18.
- Hernández, N E et al. “Antimicrobial activity of flavonoids in medicinal plants from Tafí del Valle (Tucumán, Argentina).” Journal of ethnopharmacology vol. 73,1-2 (2000): 317-22. doi:10.1016/s0378-8741(00)00295-6
- Ho, Giang Thanh Thi et al. “Structure-activity relationship of immunomodulating pectins from elderberries.” Carbohydrate polymers vol. 125 (2015): 314-22. doi:10.1016/j.carbpol.2015.02.057
- Mocanu, Mirela Lăcrămioara, and Sonia Amariei. “Elderberries-A Source of Bioactive Compounds with Antiviral Action.” Plants (Basel, Switzerland) vol. 11,6 740. 10 Mar. 2022, doi:10.3390/plants11060740
- Aranow, Cynthia. “Vitamin D and the immune system.” Journal of investigative medicine : the official publication of the American Federation for Clinical Research vol. 59,6 (2011): 881-6. doi:10.2310/JIM.0b013e31821b8755
- Martineau, Adrian R et al. “Vitamin D supplementation to prevent acute respiratory infections: individual participant data meta-analysis.” Health technology assessment (Winchester, England) vol. 23,2 (2019): 1-44. doi:10.3310/hta23020
- Wang, Min Xian et al. “Zinc Supplementation Reduces Common Cold Duration among Healthy Adults: A Systematic Review of Randomized Controlled Trials with Micronutrients Supplementation.” The American journal of tropical medicine and hygiene vol. 103,1 (2020): 86-99. doi:10.4269/ajtmh.19-0718
- Xu, Qian et al. “Synergist for antitumor therapy: Astragalus polysaccharides acting on immune microenvironment.” Discover. Oncology vol. 14,1 179. 24 Sep. 2023, doi:10.1007/s12672-023-00798-w
- Braakhuis, Andrea. “Evidence on the Health Benefits of Supplemental Propolis.” Nutrients vol. 11,11 2705. 8 Nov. 2019, doi:10.3390/nu11112705
- Stach, Kamilla et al. “Vitamin B6 in Health and Disease.” Nutrients vol. 13,9 3229. 17 Sep. 2021, doi:10.3390/nu13093229
- Jung, Su-Jin et al. “Immunomodulatory effects of a mycelium extract of Cordyceps (Paecilomyces hepiali; CBG-CS-2): a randomized and double-blind clinical trial.” BMC complementary and alternative medicine vol. 19,1 77. 29 Mar. 2019, doi:10.1186/s12906-019-2483-y
- Blagodatski, Artem et al. “Medicinal mushrooms as an attractive new source of natural compounds for future cancer therapy.” Oncotarget vol. 9,49 29259-29274. 26 Jun. 2018, doi:10.18632/oncotarget.25660
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BY DR. WILL COLE
Dr. Will Cole, DNM, IFMCP, DC is a leading functional medicine expert who consults people around the globe, starting one of the first functional medicine telehealth centers in the world. Named one of the top 50 functional and integrative doctors in the nation, Dr. Will Cole provides a functional medicine approach for thyroid issues, autoimmune conditions, hormonal imbalances, digestive disorders, and brain problems. He is the host of the popular The Art Of Being Well podcast and the New York Times bestselling author of Intuitive Fasting, Ketotarian, The Inflammation Spectrum and the brand new book Gut Feelings: Healing the Shame-Fueled Relationship Between What You Eat and How You Feel.
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