By Dr. Rylee MacGregor, ND

Naturopathic Medicine for Immune Support: Supplements for Cold & Flu Season

Cold and flu season is approaching, and as a naturopathic doctor in Toronto, this is one of the times of year when I get a lot of questions about how to provide the best natural immune support for cold and flu season. While there’s no supplement that can guarantee you won’t get sick, there are evidence-informed ways to support your health, and care for yourself when symptoms begin.

In this guide, I explore some key nutrients, commonly used herbal remedies, and everyday habits that can play a role in your cold and flu season wellness routine.

Dr. Rylee’s top vitamins for immune support:

Vitamin C for colds

Vitamin C is an important antioxidant, and plays a role in normal immune function. While taking vitamin C regularly does not necessarily prevent you from catching a cold, research suggests that taking vitamin C at a dose of 1-2 grams per day may help to reduce the duration and severity of cold symptoms if you do get sick.

But don’t forget about dietary sources! I also like to focus on getting vitamin C through food as much as possible, especially this time of year. Some great sources include citrus fruits, berries, kiwi, peppers, broccoli, and leafy greens.

Zinc

Zinc is an important mineral for immune cell development and function, and when taken within the first 24 hours of cold symptoms, may help shorten the duration of a cold by up to 2 days. It doesn’t sound like much, but 2 days can make a huge difference when you’re trying to get the kids back to school or you’re trying to get back to work.

Zinc lozenges are the form most commonly studied for this purpose, but be mindful not to take too many! More isn’t always better, and taking high doses for too long can cause nausea and interfere with copper levels.

N-Acetyl Cysteine (NAC)

N-acetyl cysteine, or NAC, is a precursor to glutathione, one of the body’s major antioxidants. It also has mucolytic properties, meaning it can help thin and loosen mucus when you’re feeling stuffed up or congested. 

Although research on NAC supplementation for colds and flus is still limited, there is some evidence to suggest that taking NAC preventatively may reduce your likelihood of getting sick, as well as reduce the length and severity of symptoms if you do.

Dr. Rylee’s top herbs for immune support:

English Ivy for chronic coughs

English ivy is primarily used as an expectorant, meaning it can help loosen mucus and make a cough more productive. For this reason, I tend to think of English ivy more as symptom support for a cough rather than something that directly boosts the immune system.

Nonetheless, ivy leaf extracts have been studied for the treatment of coughs associated with respiratory infections, and the research suggests that they may help improve cough symptoms and help you get over that bug a little bit faster.

Elderberry

Elderberry has become a popular cold and flu-season supplement as a result of its antiviral and immune-modulating effects. When started early, some research suggests elderberry extracts or syrups may help reduce the duration or severity of cold or flu-like symptoms by up to 2 days.

However, it is important to note that raw or unripe elderberries should not be consumed, as they can cause nausea, vomiting, and diarrhea. Stick with high quality commercial products, and follow dosing guidelines!

American Ginseng

American ginseng contains active compounds called ginsenosides, which may influence immune and inflammatory pathways. This traditional herb has even found its way into conventional medicine, with a patented extract being the main ingredient in Cold-FX!

Studies on American ginseng supplementation have shown that it may reduce the average number of colds a person gets, as well as reduce the severity and length of cold symptoms when people do get sick.

Echinacea

Echinacea is one of the herbs that comes up most often when people ask me about natural cold and flu support, and is one of my personal go-tos! 

However, while there is some research to suggest that certain echinacea preparations may slightly reduce the duration of a cold when taken early, the research is still mixed. That being said, it can still be a helpful adjunct to add in when you really want to beat a cold. 

Don’t Forget the Basics

This is probably the most important part, and it goes a longer way than you may think! When I talk about naturopathic immune support, supplements are only one piece of the puzzle, and I always like to come back to the foundations first.

• Getting a good night’s sleep
• Being mindful of nutrition
• Staying hydrated
• Prioritizing daily movement
• Effective stress management

These key pillars of health all help give your immune system the resources it needs to do its job, but during a dark, cold, busy Toronto winter, it’s easy for these basics to fall off the list. Supporting your health doesn’t have to mean doing everything perfectly; it can be as simple as getting back to consistent meals, prioritizing rest, and getting outside for some fresh air and movement whenever you can.

When to Consider Naturopathic Support

If you’re someone who seems to get sick frequently, takes a long time to recover, or wants to be more proactive about your health heading into cold and flu season, this can be a good time to take a closer look at your individual health picture. As a naturopathic doctor, I work with patients to identify and assess the factors that may be influencing their health, and help to create an individualized plan based on their specific needs and goals. This can be a great opportunity to focus on the foundations of your health and make sure you’re giving your body the support it needs to stay resilient throughout the year.

Looking for Personalized Natural Immune Support for Cold and Flu Season?

You don’t need to navigate the world of supplements alone. At Ohana Wellness Clinic, Dr. Rylee MacGregor, ND, can help you explore your health goals, review your current supplements, and discuss an individualized approach to wellness that considers your health history and needs.

Interested in learning more? Book a naturopathic consultation with our Naturopathic Doctor to discuss your questions about nutrition, supplements, and seasonal wellness. Ask me about how Acupuncture can be utilized in optimizing health and wellness!

Always speak with your healthcare provider before starting a new supplement or herbal product to make sure it’s appropriate for you, especially if you take medications, are pregnant or breastfeeding, or are considering supplements for a child.

References

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