Last month, we covered cold-prevention basics: hand-washing, avoiding face-touching, giving sick people space and booking the family’s flu shot when Alberta’s program opens in mid-October. This month, let’s tackle a common question: Which supplements actually help?
Some are useful, some are expensive marketing and a few can cause harm if used incorrectly.
Vitamins A and D
Vitamin D plays an important role in immune function. A major 2017 BMJ review found that supplementation reduced the risk of respiratory infections, particularly among people who were deficient. Because our skin produces very little vitamin D during Canadian winters, supplementation is often worthwhile. A typical daily dose is 2,000 IU for adults, 600–1,000 IU for children over two and 400 IU for infants.
Vitamin A supports the protective tissues lining the nose, throat and lungs, as well as antibody and T-cell function. Most people can obtain enough through liver, eggs, dairy and orange or dark-green vegetables. If dietary intake is low, a modest supplement may help.
Vitamin A can be harmful in high doses, especially during pregnancy, and may interact with acne and psoriasis medications. Vitamin D can also interact with some diuretics and seizure medications. Ask your pharmacist before using higher doses or combining several products containing these vitamins.
Vitamin C
Daily vitamin C does not prevent colds in most people, but research suggests it may shorten them slightly—by about 8% in adults and 14% in children. Consider 500–1,000 mg daily, using a buffered form if regular vitamin C bothers your stomach. Avoid prolonged megadoses, which may increase kidney-stone risk in some people.
Zinc
Zinc may shorten a cold when started within 24 hours of the first symptoms. Zinc acetate lozenges appear to offer the strongest evidence. Use them only for about a week and stop when symptoms resolve. Long-term high-dose zinc can cause copper deficiency and impair immunity.
Probiotics
Probiotics may modestly reduce the number and duration of respiratory infections, particularly in children. Look for products listing specific strains and guaranteed cell counts, or choose fermented foods such as yogurt, kefir and kimchi.
Echinacea and Elderberry
Evidence for both remains mixed. Any benefit appears modest and product-dependent. Avoid echinacea with autoimmune conditions, and use only commercial elderberry preparations—raw berries, leaves, bark and stems can be toxic.
Skip colloidal silver, under-dosed “immune booster” blends and unnecessary antibiotics. Most importantly, remember that supplements cannot replace sleep, hand-washing, vaccination and staying home when sick. Your pharmacist can help you choose a safe, evidence-based plan tailored to your family.
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