Colds are common, especially in autumn and winter, when many people spend more time indoors and are exposed to various viruses. There is no single product that can guarantee you won’t get sick, but sleep, a nutrient-dense diet, recovery, physical activity and adequate fluid intake are important parts of the body’s normal resilience. Some vitamins and minerals also have EU-authorized health claims related to the normal function of the immune system. Other substances are interesting from a general nutrition or antioxidant perspective, but should not be described as preventing, treating or curing colds.
1. Vitamin C
Vitamin C contributes to the normal function of the immune system and to protecting cells from oxidative stress. It also contributes to normal collagen formation, which is important for the skin’s normal function and thus part of the body’s external barrier. Research on vitamin C and the common cold suggests that regular intake in some cases may affect the duration of illness or perceived severity. Vitamin C supports the immune system’s normal function. Vitamin C Whole Food is suitable if you want to supplement your diet with vitamin C during periods when you want to prioritize immune function and antioxidant protection.
2. Zinc
Zinc is an essential mineral that contributes to the normal function of the immune system. It also helps protect cells from oxidative stress and plays a role in the cell division process. Zinc has been studied in relation to the common cold and some studies point to potential benefit when taken close to symptom onset. Zinc bisglycinate or picolinate are well-absorbed forms of zinc for those who want a daily supplement as part of a considered health routine.
3. Vitamin D3 2000 IU + K2 MK7
Vitamin D contributes to the normal function of the immune system and is therefore particularly relevant during the darker months of the year, when sun exposure is often lower. Vitamin D also helps maintain normal bone structure and normal muscle function. There is research that has examined vitamin D in relation to respiratory infections; although results vary between different studies and populations, vitamin D undoubtedly contributes to the immune system’s normal function. Vitamin D3 2000 IU + K2 MK7 is a good daily supplement during periods with limited sunlight. It can be particularly relevant if you rarely spend time in the sun, use sunscreen, have dark skin and live at northern latitudes or when the UV index is below 3.
4. Olive leaf extract
Olive leaf extract contains natural polyphenols, including oleuropein, and has been studied from an antioxidant and phytochemical perspective. Anecdotal evidence describes olive leaf extract as a supplement that counteracts viruses, infections or colds. Olive leaf extract is a plant-based supplement with interesting bioactive compounds. Olive leaf extract is suitable if you want to complement your daily routine with polyphenols from olive leaves.
5. NAC – N-Acetyl-L-Cysteine
NAC is a form of the amino acid cysteine and is often used in dietary supplements as a precursor to glutathione, an important antioxidant in the body. NAC is therefore primarily relevant in contexts where you want to focus on antioxidant-related processes. NAC – N-Acetyl-L-Cysteine is therefore a good option for those seeking a supplement focused on the body’s antioxidant defenses. NAC is the active substance in mucolytic medicines. It works by breaking down the bonds in mucus so it becomes thinner and easier to cough up, for example in cases of prolonged bronchial problems.
6. Quercetin
Quercetin is a flavonoid that occurs naturally in onions, apples and berries, among other foods. Flavonoids are often studied for their antioxidant properties. Quercetin has been investigated in studies related to upper respiratory tract infections. There is some human research, but the evidence is not yet strong enough to make clear claims that quercetin prevents colds, even though the research is promising.
7. L-lysine
L-lysine is an essential amino acid, which means the body cannot produce it on its own. It therefore needs to be obtained through the diet and is included in proteins used in many normal physiological processes. The link between L-lysine and the common cold is not as strong as for, for example, vitamin C, vitamin D, zinc and selenium. However, L-lysine is used to manage and shorten outbreaks of herpes simplex virus (HSV).
8. Probiotics
A large part of the body’s immune-related activity occurs in close interaction with the gut. The gut microbiota affects the intestinal barrier and the communication between the gut and the immune system, which makes gastrointestinal health relevant for counteracting viruses and bacteria. Research on probiotic bacterial cultures and upper respiratory tract infections shows promising but variable results. The effect seems to depend on factors such as bacterial strain, dose, duration of use and the individual’s health status. Flora Plus+ is a probiotic with many different and, in the gut, naturally occurring strains.
Things to consider during cold season
The foundation of a well-functioning immune system is always a healthy lifestyle: sleep, nutrient-dense food, regular movement, recovery and stress management. Supplements can be a complement, but they do not replace a varied diet or medical assessment in case of illness. Consult a doctor, dietitian or other qualified healthcare provider before starting new supplements if you are pregnant, breastfeeding, taking medications or have a medical diagnosis.
