Taking 10p pill reduces your odds of getting a cold and decreases duration of symptoms
As the cold and flu season in the UK nears its peak, nutritionists are urging the public to boost their immune systems by eating certain foods and taking cold-fighting supplements. Health specialists at Protein Works have listed the key supplements for each season, including vitamin D, probiotics, zinc, magnesium, and echinacea, for immune support and stress management this winter.
November is an ideal time to start taking echinacea supplements, as they can help strengthen your immune system and ward off viruses. Echinacea is a flower native to North America that is used to relieve the symptoms of the common cold and influenza-type infections based on traditional use.
Experts say taking echinacea can reduce the odds of developing a cold by 58% and decrease the duration of symptoms by 1.4 days. Some studies suggest that echinacea can also make you feel better faster.
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In one study, 80 people who took echinacea at the start of a cold found it reduced the duration of symptoms by 67%, compared with a placebo. In a review of nearly 2,500 people, echinacea extract reduced the risk of recurrent respiratory tract infections.
However, other studies suggest that echinacea does not shorten the length of a cold. Some say that echinacea may have a weak benefit, but it's not a major effect.
Boots sells a box of 60 echinacea tablets for £6.20, which equates to 10p per pill. Other retailers, such as Superdrug, Holland and Barrett, and Amazon, also sell various brands.
Nutrition expert Kyle Crowley says starting early is the key to maintaining a strong immune system during flu season. "Preparing your body before the cold weather hits can help you build defences," he explained.
"Boosting immunity isn’t about taking supplements when you're already feeling run down, but about integrating them into a well-rounded nutritional plan to stay ahead of the game. Supplements are a great addition to support the body.
"But they should always complement a balanced, nutrient-rich diet. Supplements are not intended to replace the value of real food, which provides a complex array of nutrients and bioactive compounds that work synergistically to boost your health."
Echinacea is generally considered safe for short-term use, but it can cause side effects like nausea, stomach pain, rashes, or other reactions. When choosing an echinacea supplement, look for products certified by third-party quality control companies. Also, buy a product that contains only echinacea and nothing else.
While supplements can be a helpful tool to support your immune system during flu season, Crowley advises not to over-rely on them. "The best approach is a holistic one - get your nutrients primarily from food, and use supplements to fill in the gaps. The goal is to support your immune system naturally, so it’s functioning optimally year-round."
Crowley concludes: "Listen to your body and adjust your nutrition and supplement intake to meet your unique needs each season. Being proactive about your health now will pay off when winter’s challenges come knocking."
When taking such medication, do not take more than the label tells you to or longer than recommended. If symptoms worsen, or are accompanied by a high temperature, talk to your doctor or pharmacist.
Avoid taking echinacea:
If you are allergic to echinacea or plants from the Asteraceae or Compositae family e.g artichokes, daisies, marigolds
If you have tuberculosis
If you have sarcoidosis
If you have an autoimmune disease
If you are having treatment which reduces your natural response to infection (immunosuppression), or if you have HIV infection or AIDS
If you have problems with your white blood cells
If you have had an organ or bone marrow transplant
If you are having any treatment for cancer
If you are taking ciclosporin or methotrexate
If you are prone to allergies (you have eczema, asthma or allergic skin reactions)
If you are pregnant or breastfeeding
Consult your doctor or pharmacist if you have an underlying medical condition, are taking any other medication or complementary therapy, or if symptoms persist. Seek advice before using if you are pregnant, planning to become pregnant, breastfeeding or suffer from allergies.