This article was co-authored by Zora Degrandpre, ND. Dr. Zora Degrandpre is a Natural Health Doctor and Licensed Naturopathic Physician in Vancouver, Washington. She is a grant reviewer for the National Institutes of Health and the National Center for Complementary and Alternative Medicine. She received her ND from the National College of Natural Medicine in 2007.
There are 15 references cited in this article, which can be found at the bottom of the page.
This article has been viewed 14,001 times.
The flu is a nasty virus that millions of people come down with each year. While most people recover without any problems, you’ll naturally want to avoid it altogether if you can. Since many supplements claim to prevent the flu, you might be wondering which ones actually work. There is unfortunately little evidence that any supplements or natural products effectively prevent the flu. The best way to avoid the flu is by getting the vaccine each year.[1] However, some of these supplements and vitamins might keep your immunity high through the flu season, which could prevent the flu or help your body fight it off. Try these out for yourself and see if they work for you.
Steps
Vitamins and Supplements that May Work
It's only natural to look for supplements that can help you get through flu season virus-free. While some nutrients could boost your immunity and prevent the flu, it’s important to remember that research hasn’t proved this. Getting the flu shot and following a healthy lifestyle are the best ways to prevent the flu overall. If you’d like to try some additional treatments, then the following supplements and nutrients show some success in boosting immunity and fighting the flu virus.
Eat 65-90 mg of vitamin C to support your immunity. Vitamin C is a key nutrient in immune health, and any deficiencies will make you more susceptible to illnesses like the flu. Make sure you get at least 65-90 mg of vitamin C each day to keep your immunity strong.[2]- For most people, 1 or 2 fruit or vegetable servings is enough to satisfy the daily requirement. Good sources include bell peppers, citrus fruits, apples, and leafy green vegetables.
- You could also take a multivitamin supplement to get more vitamin C.
Get 15 micrograms of vitamin D to ward off the flu. Research suggests that getting adequate vitamin D each day can keep your immunity high during flu season and help you fight off the virus.[3] Eat vitamin D-rich foods or take supplements to get at least 15 micrograms each day.[4]- Vitamin D deficiencies are common because not a lot of foods contain high doses. Supplements are your best option.
- You could get vitamin D from your regular diet, but this is difficult. Try eating more eggs, fish, and fortified cereal and bread.
Try 8-11 mg of oral zinc to boost your immune system. An oral zinc supplement might give you an immune boost and help you fight off the flu virus.[5] Try taking a supplement to get 8-11 mg of zinc each day during flu season to keep your immunity up.[6]- High doses of zinc could cause bloating, cramping, or diarrhea, so make sure you only take the recommended dose.
- Zinc also comes in a nasal spray, but this is linked to serious side effects like permanent loss of smell, so you shouldn’t use these products.[7]
Take elderberry for an antioxidant boost if you show flu symptoms. Elderberry extract shows some success in warding off early flu symptoms if taken soon enough. Try taking 15 mL of extract 4 times a day if you start feeling sick. The antioxidant boost may help your body fight the infection before it gets worse.[8]- You can also sip on elderberry tea for extra antioxidants.
- Dosing for elderberry capsules or lozenges ranges from 300-1,500 mg, depending on the product and concentration. Always follow the recommended dose on the brand you use.[9]
See if echinacea shortens your flu symptoms. Some studies show that echinacea can attack viruses like the flu and help your body fight them off. If you start feeling sick, try taking some echinacea in a supplement or herbal tea to see if it works for you.[10]- There’s also some evidence that echinacea can boost your immunity and prevent you from getting sick if you take it when you’re healthy.[11]
Support your gut heath with probiotics. Evidence isn’t strong but does suggest that probiotics could boost your immunity and prevent you from getting sick. Try taking a daily probiotic supplement or boosting your intake of probiotic-rich foods.[12]- A common dose for probiotics is 10-20 billion units per day (since probiotic bacteria are so small, each capsule contains several billion). Always follow the instructions provided to take the correct amount.[13]
- Good sources of probiotics include yogurt, pickles, sauerkraut, miso, tempeh, kimchi, and kombucha. Try including 1 or 2 servings of one of these items each day to increase your probiotic bacteria levels.
Advertisement
Other Natural Prevention Tips
While supplements have mixed results for preventing the flu, you can reduce your overall flu risk by following some other natural prevention tips. These habits reduce your exposure to the flu and keep your immunity up. Along with getting the flu shot, they could help you make it through flu season without getting sick.
Avoid people who have the flu if you can. The flu is very contagious and easily spreads from person to person. Do your best to avoid people showing flu symptoms so you don’t pick up the virus.[14]- This will be difficult if you live with someone who comes down with the flu. Do your best to have them stay in one room and only go in there if you have to.
Wash your hands regularly. The flu virus can live on surfaces for several hours, and you could spread it to yourself if you don’t wash your hands multiple times throughout the day. Wet your hands, add soap, then rub your hands together so the soap lathers. Scrub the fronts and backs of your hands for at least 20 seconds to kill any germs before rinsing.[15]- Never touch your face if you haven’t washed your hands. This is a common way for people to get the flu.
- You could use an alcohol-based hand sanitizer if you aren’t near a sink to wash your hands. However, you should still wash your hands as soon as you can.
Get a full night’s sleep to keep your immunity high. While sleeping through the night is sometimes difficult, sleep deprivation suppresses your immune system. Keep your immunity up by getting 7-8 hours of sleep each night so your body can fight off the flu virus.[16]- If you have trouble sleeping at night, try doing relaxing activities before bed like reading, listening to soft music, or meditating. Avoid screens like your phone or the computer, because the light can stimulate your brain and keep you awake.
Exercise regularly to boost your immunity. Staying active helps stimulate your immune system. Try to get at least 30 minutes of exercise 5-7 days per week so your immunity stays strong through the flu season.[17]- All exercise is good, but aerobic workouts like running or swimming tend to boost the immune system more.
- If you feel like you’re coming down with something, then it’s better to take a day or two off from exercising. Instead, rest and let your body fight the infection.
Stay home and rest if you start showing flu symptoms. If you do come down with the flu, then resting is the main treatment. Take a few days off from work or school and let your body fight the infection. Make sure you drink plenty of fluids as well.[18]- Staying home also prevent the virus from spreading, which your coworkers will appreciate.
Advertisement
Medical Takeaways
While many products claim to boost your immunity and prevent the flu, there is unfortunately little hard evidence proving this. Some could work, but probably won’t be effective for everyone. However, you can try them out for yourself and see if they help. You should also follow some other lifestyle strategies to reduce your exposure to the flu virus. Remember that the best defense against the flu is the annual vaccine, so get this shot at the beginning of every flu season if you can.
Expert Q&A
Tips
- Most people can fight off the flu without seeing a doctor. However, if you have an underlying conditions, especially a respiratory problem like asthma, see your doctor to avoid any complications.[19]Thanks
References
- ↑ https://www.nccih.nih.gov/health/tips/tips-natural-products-for-the-flu-and-colds-what-does-the-science-say
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-c/faq-20058030
- ↑ https://www.nhs.uk/news/food-and-diet/add-vitamin-d-to-food-to-prevent-colds-and-flu-say-researchers/
- ↑ https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
- ↑ https://www.nccih.nih.gov/health/tips/tips-natural-products-for-the-flu-and-colds-what-does-the-science-say
- ↑ https://ods.od.nih.gov/factsheets/Zinc-Consumer/
- ↑ https://ods.od.nih.gov/factsheets/Zinc-Consumer/
- ↑ https://health.clevelandclinic.org/elderberry-a-natural-way-to-boost-immunity-during-cold-and-flu-season/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848651/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4058675/
- ↑ https://familydoctor.org/echinacea-what-should-i-know-about-it/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707647/
- ↑ https://www.aafp.org/afp/2008/1101/p1073.html
- ↑ https://www.cdc.gov/flu/prevent/preventing.htm
- ↑ https://www.health.ny.gov/publications/7114.pdf
- ↑ https://www.cdc.gov/flu/prevent/preventing.htm
- ↑ https://medlineplus.gov/ency/article/007165.htm
- ↑ https://www.cdc.gov/flu/prevent/preventing.htm
- ↑ https://www.mayoclinic.org/diseases-conditions/flu/symptoms-causes/syc-20351719
About this article
Did this article help you?
⚠️ Disclaimer:
Content from Wiki How English language website. Text is available under the Creative Commons Attribution-Share Alike License; additional terms may apply.
Wiki How does not encourage the violation of any laws, and cannot be responsible for any violations of such laws, should you link to this domain, or use, reproduce, or republish the information contained herein.
- - A few of these subjects are frequently censored by educational, governmental, corporate, parental and other filtering schemes.
- - Some articles may contain names, images, artworks or descriptions of events that some cultures restrict access to
- - Please note: Wiki How does not give you opinion about the law, or advice about medical. If you need specific advice (for example, medical, legal, financial or risk management), please seek a professional who is licensed or knowledgeable in that area.
- - Readers should not judge the importance of topics based on their coverage on Wiki How, nor think a topic is important just because it is the subject of a Wiki article.
