5 types of dietary supplements that help the body 'stop' winter colds

Every time the weather turns cold, offices, schools and daycares resound with the familiar sounds of coughing, runny noses and sneezing. Doctors warn that this is the time when the "four pandemics of fall and winter" - colds, flu, RSV and COVID-19 - are likely to strike at the same time.

Take care of your health to avoid "collapse" from winter colds - Photo: AI

According to Dr. Donald Grant, general practitioner at The Independent Pharmacy (UK), supplementing the right nutrients every day can help strengthen the immune barrier, reduce the risk of respiratory diseases, and prevent colds.

“Supplements provide essential support, helping the body prepare to fight off common colds, flu and viral infections during the cold season,” he says.

A recent survey found that while 70% of people understand the importance of taking vitamin supplements in the winter, only about 26% actually maintain the habit. In addition to the familiar vitamin D, experts recommend the following five nutrients that can help protect the body against cold weather.

1. Vitamin C: "Shield" against viruses

Vitamin C has long been considered a powerful antioxidant, helping to protect cells from damage caused by viruses and pollution. It also supports the production of white blood cells, increasing the ability to destroy pathogens.

According to NHS recommendations, adults need around 40mg of vitamin C a day, equivalent to a varied diet of fruit and vegetables. However, in the colder months, vitamin C levels can drop due to eating less fresh fruit and vegetables, leading many people to need to supplement with tablets or powder.

"The human body does not produce vitamin C on its own, so it is necessary to supplement it through food or functional products," Dr. Grant emphasized. Food sources rich in vitamin C include oranges, tangerines, kiwi, strawberries, bell peppers and broccoli.

2. Zinc: A nutrient that "activates" immunity

Zinc is an essential trace mineral that helps maintain immune cell function and reduce inflammatory responses in the body. Zinc deficiency can make the body susceptible to infection and slow wound healing.

Some studies have shown that taking zinc as soon as you start a cold can shorten its duration. "If you start zinc supplements early, it can reduce the severity and duration of a cold," says Dr. Emma Derbyshire, a nutritionist in the UK.

Rich sources of zinc come from red meat, eggs, milk, oysters, crab or supplements. Men should consume about 9.5mg/day, women about 7mg/day. A small bottle of zinc in the medicine cabinet is a "lifesaver" choice when the weather starts to change seasons.

3. Magnesium: Nutrient for sleep and resistance

Few people know that magnesium is involved in more than 300 biological reactions in the body, from regulating heart rhythm, maintaining muscles to supporting the nervous and immune systems.

In the fall and winter, when the days are short and the sun is weak, the circadian rhythm is easily disrupted, leading to poor sleep and low mood. "Magnesium helps stabilize the circadian rhythm by promoting the production of melatonin - the hormone that regulates sleep, while also reducing fatigue and stress," said Dr. Grant.

The NHS recommended daily intake is 270mg for women and 300mg for men. Natural sources include almonds, green leafy vegetables, dark chocolate and wholegrain cereals. For busy people, a magnesium supplement in the evening is also a convenient option.

Proper nutrition habits not only help prevent colds, but also improve energy, sleep and mood during the less sunny months - Photo: AI

4. Omega-3: "Golden fat" protects the heart and brain

Omega-3 consists of two main fatty acids: EPA and DHA, which play a role in reducing inflammation, improving blood circulation, supporting brain function and vision. Studies show that low omega-3 levels can weaken immunity.

Many people are not getting enough omega-3 due to eating too little fish. The NHS recommends that adults take 450-500mg of EPA and DHA a day, which can be obtained through salmon, mackerel, sardines or fish oil capsules.

Additionally, vegetarians can use plant sources such as chia seeds, flax seeds or walnuts, however the body can only convert a small portion into EPA/DHA.

"This is an extremely important nutrient in supporting immunity and vision, especially in winter, when eyes and skin are often dry due to lack of moisture," Dr. Derbyshire shared.

5. Probiotics: Boost your gut health

About 70% of immune cells are located in the digestive system, so maintaining a healthy gut microbiome has a direct impact on resistance.

Probiotics, beneficial bacteria found in yogurt, kimchi, sauerkraut, kombucha or supplements, help balance the microflora, improve digestion and prevent disease-causing bacteria.

“A healthy gut is the foundation of sustainable immunity. You can support it with fermented foods or a daily probiotic supplement,” says Dr. Derbyshire.

Britons now spend more than £1 billion a year on probiotic products, showing growing awareness of the role of “good bacteria”.

Getting the right supplements not only helps prevent colds, but also improves energy, sleep and mood during the less sunny months. Experts emphasize: there is no need to take too many types at once, the important thing is to maintain regularity and combine with a balanced diet.

If you have an underlying medical condition or are taking medication, you should consult your doctor or pharmacist before taking supplements.

A healthy body starts with small choices every day, and sometimes just an extra vitamin C pill or a cup of yogurt each morning is enough to keep you safe through the sick season.

MINH HAI

Source: https://tuoitre.vn/5-loai-thuc-pham-bo-sung-giup-co-the-chan-dung-cam-lanh-mua-dong-20251109100709923.htm