7 Essential Supplements for Cold and Flu Season

With the winter weather upon us, there is so much to celebrate this season. Holiday gatherings, cozy nights, and, chances are some traveling. With all the time we spend indoors with friends and loved ones, there’s also plenty of opportunity to catch a cold or flu. This year, make sure you don’t have to call in sick to any celebrations by adding some immune-boosting supplements to your daily routine. If you’re unsure where to start when it comes to kickstarting your health, keep reading for the essential supplements you need to feel your best this cold and flu season.

Vitamin C

There’s a reason your parents encouraged you to drink so much orange juice as a child; it’s amazing for your health! Vitamin C is said to be one of the safest and most effective nutrients. Vitamin C is rich in antioxidants and can help with skin health and cardiovascular and eye issues. The sweet spot for Vitamin C intake is 2000 mg daily, but some folks take upwards of 10,000.

Green Powders

Green is a color associated with nature, vitality, and overall wellness. For good reasons, green powders have been enjoying the limelight for the last several years. Green powders help you during cold and flu season with their high concentration of pre and probiotics. Your gut is your second brain, and having a healthy gut is essential to ward off viruses you come in contact with. Find a green powder with clean ingredients and enjoy them mixed in water or added to your favorite smoothie recipe.

Omega 3 Supplements

If you grew up with a grandmother that made you take a spoonful of fish oil, she knew what she was doing! Omega 3 supplements are fantastic for your immune system because of their anti-inflammatory effects. They can also help remodel cells, which means that taking Omega 3 supplements can strengthen your immune cells, which strengthens your immune response to colds and flu. And these days, you don’t have to endure a spoonful of fish oil; you can get your Omega 3’s in a tasteless capsule, phew!


The tart and flavorful Elderberry packs a serious punch to your health and immunity. Elderberry is also a proven antiviral, so while it’s best to take them preventatively if you come down with a virus, you may be able to shorten its duration through increased doses of Elderberry and diligent consumption. Elderberry has also been shown to reduce stress, which always comes in handy during the holiday season.


Zinc is another important supplement that has been shown to drastically shorten the duration of the common cold. Zinc is naturally produced in our bodies, but not everyone is at optimum levels. Studies have shown that Zinc boosts the production of certain types of immune cells and is essential in wound healing. While viruses aren’t wounds, Zincs ability to hasten healing is evident with them too. You can easily supplement Zinc tinctures in your water daily, and it’s tasteless, which means you’re boosting your health without even noticing.

Vitamin D

Vitamin D is one of the essential supplements to take during cold and flu season. Most people are deficient in Vitamin D, so you must check your levels with your GP to know what dosage you should take. Vitamin D enhances pathogen fighting in your body and decreases inflammation. It’s even been shown to increase the effectiveness of antivirals you may take when sick.


If you prefer to get your nutrients from food, Garlic is one of the best foods you can consume to prevent illnesses. Garlic is a powerful anti-inflammatory as well as having proven antiviral properties. It has been shown to boost immune health by promoting the formation of white blood cells. There are garlic supplements on the market if you want to keep your breath fresh, though!

On top of using the above supplements, it’s important to boost your health during cold and flu season through other healthy habits. Regular physical exercise, managing stress, getting plenty of sleep, and a diet rich in nutritious foods is just as important as the vitamins you take. Here’s to your health!

Juliana Chen

Juliana Chen, with a Doctor of Medicine degree from Johns Hopkins University, has dedicated 16 years to advancing health education and wellness strategies. She joined our team as a freelancer in 2021, bringing her extensive knowledge in preventive medicine and healthy living. In her writing, she has also shared her expertise in nutrition, mental health, and disease prevention. Juliana’s prior roles include practicing physician and public health researcher. She is a certified yoga instructor and advocates for holistic health approaches in her spare time.

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