Supplements for Cold & Flu

Are you suffering from cold or flu and wondering how you can speed up your recovery? Cold and flu are common infections, with adults having around 2-3 colds every year, although flu less frequently.

Most people recover within a couple of weeks but simple dietary and lifestyle changes, along with nutritional supplements, can support the immune system, alleviate symptoms, speed up recovery and help prevent future infections.

Key Foods for Cold & Flu

Nutrients which help to reduce cold and flu symptoms include: vitamin A, vitamin C, vitamin D, zinc and omega-3 fatty acids. Include these immune-boosting, antioxidant and anti-inflammatory foods in your diet:

  • Oily fish 2-3 times weekly: salmon, mackerel and sardines are good sources of vitamin A, vitamin D and omega-3 fatty acids.
  • Nuts and Seeds: hemp seeds, chia seeds, pumpkin seeds, flaxseeds and walnuts provide a good plant-based source of omega-3 fatty acids and zinc.
  • Citrus fruits, berries and red/orange-coloured vegetables and fruits: orange, lemon, kiwi, strawberries, raspberries, blueberries, blackcurrants, blackberries, sweet potatoes, butternut squash, carrots, bell peppers, kale, watercress, cauliflower combine to provide a rich source of vitamin A and vitamin C.
  • Red meat and liver: provide excellent sources of zinc and vitamin A.

Which Supplements Can Support Cold & Flu?

These are the top nutrients to support your immune system and fight against cold and flu:

  1. Vitamin A
  2. Vitamin C
  3. Vitamin D
  4. Omega-3 essential fatty acids
  5. Zinc

Top Tips on Buying Supplements for Cold & Flu

  • Test vitamin D levels during the winter months and supplement accordingly, as there isn’t sufficient exposure to vitamin D through natural sunlight. Choose supplements containing vitamin D3 which is the most bioavailable form of vitamin D.
  • You can supplement with omega 3 in the form of fish oil, or a vegan alternative derived from marine algae.
  • Zinc picolinate and zinc citrate are good bioavailable forms of zinc to supplement with to ensure optimal absorption.

Nutritional Therapy Support For Cold & Flu

Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with cold and flu and to book a consultation, head over to our expert page here:

Cold & Flu Articles

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