The 10p pill that can slash your chances of catching a cold - and cut symptoms short
by James Harrison, Charlotte Smith · ChronicleLiveAs the UK gears up for the height of the cold and flu season, nutrition experts are advising Brits to strengthen their immune systems with certain foods and supplements known to fight off colds. Health buffs at Protein Works have pinpointed key supplements for each season, including vitamin D, probiotics, zinc, magnesium, and echinacea, to bolster immunity and handle stress this winter.
November is an ideal time to start popping echinacea supplements, which can boost your immune system and ward off viruses. Echinacea, a flower native to North America, is traditionally used to ease symptoms of common colds and flu-like infections.
Experts reckon that taking echinacea could cut your risk of catching a cold by 58% and reduce symptom duration by 1.4 days, some research has suggested.
In one study, 80 participants who took echinacea at the onset of a cold found it reduced symptom duration by 67%, compared to a placebo. A review of nearly 2,500 people discovered that echinacea extract lowered the risk of recurrent respiratory tract infections.
However, other studies argue that echinacea doesn't shorten a cold's duration. Some suggest that echinacea may offer a slight benefit, but it's not a significant effect, reports the Mirror.
Boots sells a box of 60 echinacea tablets for £6.20, working out at 10p per pill. Other retailers, such as Superdrug, Holland and Barrett, and Amazon, also carry various brands.
Nutrition expert Kyle Crowley has underscored the significance of priming the immune system early for the flu season.
"Preparing your body before the cold weather hits can help you build defences," he said, "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."
However, he also issued a warning: "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."
Discussing the onset of common cold symptoms, which typically manifest one to three days post-infection, Crowley touched upon the use of echinacea. He noted that while it's generally safe for short-term use, individuals should be aware of possible side effects such as nausea and stomach pain.
He recommended choosing third-party certified echinacea supplements and steering clear of products with unnecessary additives.
Crowley further cautioned against an excessive dependence on supplements, suggesting a more comprehensive approach: "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 recommends: "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."
He also warns against exceeding the recommended dosage on medication labels and advises seeking medical advice if symptoms worsen or are accompanied by a high temperature. He further cautions against taking echinacea without consulting a doctor or pharmacist, especially for those with underlying medical conditions, those on other medications or complementary therapies, or if symptoms persist.
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