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If you are like me, every year I catch a cold in the winter. I’m particularly prone to catching a cold during the holidays when stress levels are high and the immune system is working overtime. Each year, I vow that I will NOT get sick,  however, looking back on years past, I realize even though I pledge to myself that I will not get sick, I really do nothing to change my habits from year to year.
Where am I going with this? Well my point is there are several easy steps you can take each cold and flu season to minimize your chances of getting sick. Washing your hands often and using good cough etiquette is a good start. Remember to cough into the sleeve at your elbow or shoulder, not into your hands. There are also a variety of over-the-counter remedies that may help decrease your chances of getting sick, or at least help minimize the sick days you need to take off from work.
Vitamin C, for example, is an old standby during the cold and flu season. There is a large amount of evidence showing vitamin C may help treat colds but not a lot showing it helps prevent them. Also, taking the large dose of vitamin C recommended to help treat colds (1 to 3 grams) can cause diarrhea. Nevertheless, taking in the recommended daily amount of vitamin C (roughly 75 to 125 mg/day) is recommended.
Zinc is also a popular supplement for colds. However, like vitamin C, most the evidence points to the fact that zinc may help decrease the duration of a cold but may not prevent it. The metallic taste of zinc is a turn-off to some. However, there are some brands of zinc lozenges that are nicely flavored and may be palatable.
Echinacea is also a popular cold supplement; it also has been shown to possibly decrease the duration and severity of a cold in some people. Elderberry is another plant-based supplement that has shown promise in decreasing the duration of the cold.
Interestingly enough, adequate vitamin D levels may actually help lower the risk of respiratory infections. Therefore it is important to get the recommended daily allowance of vitamin D (about 400 IU per day for most adults), especially during the cold and flu season.
American ginseng also may actually help prevent colds, although there still needs to be more study done in this area. Studies show that 1 in 4 people might experience one fewer cold over a 4 month period. This news is promising. Probiotics containing lactobacillus may also help decrease the number and severity of respiratory infections.
If you are allergic to ragweed or other plant substances, it may be advisable to steer clear of many of these plant-based supplements. There is promising evidence suggesting that a few of the supplements mentioned above may help prevent the cold and many of them may help decrease the number of days you are sick. Decreasing the number of colds you get each year could result in a decrease in missed work days. More money during the holidays is always a good thing so make sure to take the proper steps to stay healthy this holiday season.
Author: Christi Larson, Pharm. D.
Dr. Larson is a pharmacist, author of Empowered Medicine; A Guide for Consumers and creator of Empowered Medicine. You can read more about her by visiting www.EmpoweredMedicine.com and clicking on the 'About Us' tab. EmpoweredMedicine.com is committed to providing evidence-based medical information from a pharmacist's point of view.
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