This post was written by Alexis Clarke, PharmD, Parkview Health.
As we are entering the winter season, many people want to know how to stay healthy. There are many ways to help your immune system stay strong:
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Maintain a healthy, balanced diet with an emphasis on fruits, vegetables and whole grains.
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Get regular exercise.
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Get enough sleep each night.
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Keep a safe distance from people who are sick and practice appropriate hand hygiene.
In addition to these methods, there is a lot of information available about vitamins and supplements that can support the immune system. In this post, we discuss four common dietary aids marketed for immune support and how they may or may not help.
Additional considerations
Before you start taking a new vitamin or supplement, it is important to learn how safe and effective they really are. Vitamins and dietary supplements are not approved by the Food and Drug Administration (FDA) in the same way medications are. The companies that make these products are responsible for ensuring they are safe, but they do not have to prove that they work before selling them.
Always speak with your doctor or pharmacist before starting a new supplement to make sure it is appropriate for you.
Zinc
Zinc is an important nutrient for your body. It is commonly sold to support immune health. Some studies show that taking oral zinc within 24 hours of cold symptoms may shorten the duration of a cold. However, experts recommend avoiding intranasal zinc (nasal spray or gel) due to the risk of losing the sense of smell. In some cases, the tissue damage was permanent. Oral forms of zinc, such as tablets, syrups or lozenges, are generally safe.
Vitamin C
Vitamin C is an antioxidant found in many fruits and vegetables. This nutrient plays an important role in maintaining a healthy immune system, supporting wound healing and facilitating iron absorption. It also helps the body fight free radicals, which can damage cells. Most people get enough vitamin C from their diet; however, dietary supplements are available if needed.
Marketing for vitamin C often suggests that taking the supplement can prevent colds, though most studies have shown mixed results on its protective effects. Some individuals who take the supplement regularly may experience shorter colds or milder symptoms, but using vitamin C after symptoms begin does not appear beneficial. Overall, it is best to maintain a healthy, balanced diet that includes vitamin C to support the immune system.
Echinacea
Echinacea, also called the purple coneflower, is a dietary supplement frequently promoted for preventing the common cold by supporting the immune system. Data in favor of its use varies, meaning it may or may not provide immune support and reduce cold symptoms.
Echinacea products are also very different across the market, which makes it difficult to determine whether they are truly helpful. Side effects related to the plant are rare; however, some people are allergic to it.
Elderberry
Elderberry is a berry that contains antioxidant properties. Elderberry extract has been shown to reduce symptom severity and days of illness when taken for immune support.
Elderberry supplements are usually safe, but raw elderberries, leaves and unripe berries can be poisonous. This fruit can also affect blood sugar levels, so be sure to talk to your doctor if you have diabetes before using this.
Final thoughts
Dietary supplements and vitamins might help boost the immune system by reducing symptoms or the length of a cold. However, there is no strong proof that these products are truly effective. Be sure to follow the directions on the label if you do take one of these products. Always talk to your doctor or pharmacist before starting a new supplement to make sure it is safe for you.
