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Cold and Flu Supplement Savvy Give Your System a Boost The big three cold- and flu-fighting supplements are Vitamin C, Zinc and Echinacea. They have received the most study and show the most promise in their respective vitamin, mineral and herbal classes. Read on for more detailed information about the virus-fighting powerhouses. Echinacea What is it? Echinacea, a plant that originated in North America, was used by Native Americans to treat a variety of ills. It is now used mostly for treating colds and flu. There are three varieties of the plant: Echinacea purpurea, Echinacea pallida and Echinaca angustifolia. Does it work? All three varieties of echinacea may be beneficial, but purpurea and pallida have the most science behind them. Look for supplements that use purpurea leaves or pallida roots. Echinacea seems to stimulate the immune system to shorten the duration of colds and flu. Can you take it? Ask your health care practitioner. Do not take echinacea if you are pregnant or have an immune system disorder. Do not use it for more than eight weeks because overuse can depress the immune system. Also, people allergic to ragweed may experience a similar allergic reaction to echinacea. How should you take it? Echinacea comes in tablet, capsule and liquid forms, which may be the most effective. Look for packages that contain standard formulations printed on the label. Echinacea may be most helpful when taken shortly before or after a viral infection occurs. Zinc What is it? Zinc is a mineral present in trace amounts in the body and some foods, and is essential to a healthy immune system. Vegetarians can get zinc in their diets from peanuts, seeds and fortified or whole-grain breads and cereals. Does it work? Zinc supplements reduce cold and flu symptoms for some people, but studies of its effectiveness are mixed. Zinc may be most effective if taken shortly after a viral infection occurs for reducing sore throat, coughing, congestion and runny nose. Can you take it? Ask your health care practitioner. Do not use zinc if you have an immune system disorder. Zinc may cause nausea, and overuse—more than two weeks—can cause abdominal pain, dizziness and dehydration. Many people find the mineral’s metallic taste unpleasant. How should you take it? In addition to getting zinc from your diet and supplements, you can try zinc lozenges (there are many brands) and nasal gels or sprays. These come in standard formulations. Look for lozenges sweetened with glycine rather than sorbitol, mannitol or citric acid, which may prevent zinc absorption. Vitamin C What is it? Ascorbic acid, also known as vitamin C, is a critical component to good health. It is present in many foods, particularly fruits and vegetables. In addition to promoting healthy teeth, gums and other tissues, vitamin C aids many complex functions of the immune system. Does it work? When used as part of a balanced diet, vitamin C supplements may help reduce the frequency, duration and severity of colds and flu, but there is no conclusive evidence it will prevent them. Can you take it? Yes, although acute overuse may cause diarrhea. Chronic overuse may cause kidney stones and anemia. How should you take it? Because vitamin C is excreted through urine, it can be consumed daily. Vitamin C supplements are available in several tablet and powder forms. When taken with enough water to dissolve them, each can be equally effective. A recommended dose is 1,000mg daily. Reprinted with permission from Vegetarian Times magazine |
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