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4 Natural Supplements That May Help Prevent And Reduce Cold And Flu Symptoms

5 Natural Supplements That May Help Prevent And Reduce Cold And Flu Symptoms

Are you looking for natural ways to prevent or lessen symptoms of a cold or flu?

If so, you are in the right place.

Today, I wrote an article giving my 5 favourite supplements for cold and flu support.

Even better.

All these supplements have been shown in high-level scientific studies to help in the prevention and lessening of cold and flu symptoms.

Let’s jump straight in with the first supplement, Vitamin C.

Vitamin C

Vitamin C or Ascorbic acid is the most common supplement I recommend for cold and flu support.

Research shows that Vitamin C:

The following dosages are general recommendations for prevention and to lessen symptoms.

For prevention, I recommend 1000mg per day for adults and a minimum of 200mg per day for children.

At the onset of cold or flu symptoms, I recommend 3000-4000mg per day for adults and 2000mg per day for children.

Panax quinquefolius (American ginseng)

Panax quinquefolius is a herbaceous perennial plant in the ivy family, regularly employed in Chinese or traditional herbal medicine.

Research shows that American ginseng:

The following dosages are general recommendations for prevention.

As a preventative measure, I recommend 400mg of American ginseng once per day for a minimum of 8-16 weeks in healthy adults.

Echinacea purpurea

Echinacea is an herb that is native to areas east of the Rocky Mountains in the United States.

Research shows that Echinacea:

The following dosages are general recommendations for prevention.

As a preventative measure, I recommend 0.9ml, three times per day, for a minimum of 4 months in adults.


Like Vitamin C, zinc is another regular in my arsenal for cold and flu support.

Research as shown that zinc:

The following dosages are to lessen symptoms.

Once symptoms have begun, I recommend 75-100 mg of zinc acetate or zinc gluconate lozenges, once per day, within 24 hours of the onset of common cold symptoms.


Probiotics, in general, may reduce the incidence of colds with minor effects on prevention, as well as improve the effectiveness of influenza vaccination.

For specific probiotic strains, research has shown:

  • 5 billion CFU of Lactobacillus acidophilus, twice per day, for a minimum of 6 months reduces the incidence of fever by 53%, cough by 41%, and antibiotic use by 68% in children with a cold
  • 10 billion CFU of Bifidobacterium animalis and Lactobacillus acidophilus, twice per day for six months reduces the incidence of fever by 73%, rhinorrhea by 73%, cough by 62%, and antibiotic use by 84% in children with the flu
  • 1 billion CFU of Lactobacillus paracasei and Lactobacillus plantarum, once per day for three months reduces the frequency of developing more than one common cold episode and number of days in adults with a cold
  • 10 billion CFU of Lactobacillus fermentum, once per day for two weeks before influenza vaccination and two weeks after, reduces the frequency of influenza five months after immunization compared to vaccine alone

What Do You Think?

Have you used any of these supplments?

Do you have a favourite supplement that I have missed?

Either way, let me know by leaving a comment below.

Help And Online Dispensary

If you need any extra help I offer Functional Medicine consultations both in person and via telemedicine. To book an appointment or find out more please call 613 230-0998 or email info@ottawaholisticwellness.ca.

If you need to buy supplements you can do so through our online dispensary.


The information provided in this article is for educational purposes only and is not intended to diagnose or treat any disease. Please do not apply any of this information without first speaking with your doctor.

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  1. Hello Dominick,
    thank you for your always valuable information. Apart from regular Kefir consumption, I’m not taking any of the supplements suggested above.
    A reliable source recently suggested the following to strengthen the immune system. Interestingly, I had been doing and taking all of those before reading about it.
    I quote:
    “How well you can attenuate viral exposure depends on how well you take care of yourself and what you are eating and getting proper levels of nutrition, sleep, and exercise. For example,Vitamin D can attenuate the influenza virus. So having proper levels of Vitamin D can lessen the impact of the flu. Similarly, it’s been reported this Coronavirus depletes it’s host of selenium, an essential mineral, which it needs to replicate itself. So if you don’t have healthy levels (not toxic levels as high selenium intake is toxic) of Se, the difference could be using an analogy, the difference between getting slapped in the face with a hand or getting hit on the head with a hammer. You’ll recover from a slap but maybe not the hammer. Eating the right foods will give you proper levels of Selenium. Did you know Brazil nuts are among the highest nutrient dense sources of Se? Eating 2-4 Brazil nuts a day will give you a healthy amount of Selenium”.
    As a side note, I seem to be blessed with a strong immune system; had my last flu in 1996 (and not even the common cold since then); 2nd last flu in 1985. Never got the flu vaccination, wouldn’t even consider. I feel that Vit C is overrated and am not so sure that it helps much.
    Cheers, and best of luck (to all of us really)!

    1. Hi Elisabeth, Thanks for the comment and interesting information. Kind regards Dominick

  2. I personally have followed the homeopathic flu prevention protocol of Nutrichem pharmacy. There are five meds to take throughout the week and one to take once every second week. Very doable and works! The homeopath there recommended taking the meds till the pandemic over to keep the immune system in good shape. Normally this flu Prevention is taken sept 1 to march 31 yearly. I gave this to my mom for probably 7 years and she lived to 97. I had the flu only once and took oscillococcinum to nip it in the bud.

    1. Hi Renate, I am a big fan of homeopathy. Thanks for the info. Kind regards Dominick

  3. I take Vitamin C and Vitamin D supplements year round (upping my Vitamin D in winter months). I swear by them. I ran out of Vitamin D for a week and a half this past December and got sick with the cold. The only time I was sick this winter. This always happens to me whenever I run out of these in winter months.

    1. Hi Julie, Great to hear that supplements do really work! Kind regards Dominick

  4. Hello Dominick,
    Thank you for this.
    I have found Vitamin C, as you outlined it to be invaluable against cold and flu viruses. Our body does not produce its own compared to most animals. Only the higher doses are effective and must be taken right from the outset and up to bowel tolerance.
    My husband swears by Vitamin D3. We increase that during flu season, and of course, now.
    Garlic cloves held in the mouth (cheek) after carefully removing the papery layer and NOT disturbing the outer membrane, can also be powerful against colds and flu.

    1. Hi Ellen,
      Thanks for the comment. Yes, Vitamin D and C are excellent options. I am intrigued by your suggestion for taking Garlic. I might just try that one.
      Stay well

  5. Hi Dominick ,vitamin C works wonders for me ,Itake 10000mg day along with zinc lozenges .I also drink a lot of water .I was told that consuming large amounts of vitamin c could cause kidney stones,so drinking water may off set that problem

    1. Hi Gina,

      Thanks for your comment and suggestions.

      Stay well


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