Separating fact from fiction: Popular cold and flu treatments
- Healthfully Myself
- Feb 2, 2024
- 3 min read
Updated: Feb 29, 2024
With the arrival of cold and flu season, many people seek quick fixes and miracle cures to alleviate symptoms and shorten the duration of illness. However, amidst the abundance of remedies available, it's crucial to distinguish between science-backed treatments and mere myths. In this article, we'll explore popular cold and flu treatments; examining their efficacy based on scientific evidence.
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Vitamin C
Vitamin C plays a vital role in immune function however, the effectiveness of vitamin C for treating colds and flu remains uncertain, as research findings vary. Adequate intake from dietary sources appears to be sufficient, with no clear evidence supporting its role in boosting immune system function against these illnesses (BioMed Research International, 2023). For more information on the capabilities and limitations of vitamin C you can refer to:
Overall, evidence suggests that high-dose supplementation does not significantly reduce the incidence or severity of colds in the general population.
Zinc
There is strong evidence to suggest that supplementing with oral zinc (lozenges, syrup, or tablets) can reduce the duration and severity of cold symptoms (Science et al., 2012). To be effective against cold and flu you should be taking at least 100mg per day and only while you are ill (Huberman Lab, 2024). It should be noted that side effects such as nausea, stomach upset, and a metallic taste are common, so it is recommended not to supplement with zinc on an empty stomach.
This chelated zinc supplement is easily absorbable and provides 100mg per 2 tablets making it a great option: https://amzn.to/3SJmqY4
Vitamin D
Vitamin D plays a highly important role in many aspects of the function of the human body. When utilised as a cold and flu treatment, supplementing vitamin D in high doses does not appear to be a sole protectant against colds and flu. However, daily supplementation (1000-2000iu) is safe and will buffer the immune system and protect against acute respiratory tract infection (Martineau et al., 2017). This effect is particularly marked in those with vitamin D deficiencies so it is worth getting your levels checked if possible.
This vitamin D supplement provides 1,000iu per capsule: https://amzn.to/481gduL
Echinacea
Research on the effectiveness of echinacea in preventing or treating colds has yielded conflicting results. While some studies suggest a modest benefit, others find no significant difference compared to placebo.
While there are no negative effects to using echinacea during cold and flu season, there is no strong evidence to support echinacea use (Karsch-Völk et al., 2014).
Antibiotics
Colds and flus are caused by viruses, such as rhinoviruses, seasonal coronaviruses, and influenza viruses.
Antibiotics do not work against viruses, so antibiotics will not relieve your symptoms or cure the illness.
In the quest to find relief from the common cold and flu, it's essential to separate fact from fiction when it comes to cures and remedies. While some treatments may offer symptomatic relief or modest benefits, there is no miracle cure for these viral infections. Instead, focus on evidence-based strategies such as staying hydrated, getting plenty of rest, and practicing good hand hygiene to prevent the spread of illness. By approaching cold and flu management with a critical eye and relying on science-backed treatments, you can navigate through illness with confidence and support your body's natural healing process.
Disclaimer:
Before incorporating any new supplements into your routine, it is crucial to consult with a healthcare professional or qualified medical practitioner to ensure that any additions to your supplementation regimen are safe and appropriate for you. While supplements can offer potential benefits, they may interact with medications or existing health conditions.
References
BioMed Research International. (2023). Retracted: Extra dose of vitamin C based on a daily supplementation shortens the common cold: A meta-analysis of 9 randomized controlled trials. BioMed Research International, 2023, Article ID 9848057. https://doi.org/10.1155/2023/9848057
Huberman Lab. (2024, January 8). How to prevent and treat colds and flu. https://podcastnotes.org/huberman-lab/46378/
Karsch-Völk, M., Barrett, B., Kiefer, D., Bauer, R., Ardjomand-Woelkart, K., & Linde, K. (2014). Echinacea for preventing and treating the common cold. The Cochrane database of systematic reviews, 2014(2), CD000530. https://doi.org/10.1002/14651858.CD000530.pub3
Martineau, A. R., Jolliffe, D. A., Greenberg, L., Aloia, J. F., Bergman, P., Dubnov-Raz, G., Esposito, S., Ganmaa, D., Ginde, A. A., Goodall, E. C., Grant, C. C., Janssens, W., Jensen, M. E., Kerley, C. P., Laaksi, I., Manaseki-Holland, S., Mauger, D., Murdoch, D. R., Neale, R., Rees, J. R., … Hooper, R. L. (2019). Vitamin D supplementation to prevent acute respiratory infections: individual participant data meta-analysis. Health technology assessment (Winchester, England), 23(2), 1–44. https://doi.org/10.3310/hta23020
Science, M., Johnstone, J., Roth, D. E., Guyatt, G., & Loeb, M. (2012). Zinc for the treatment of the common cold: A systematic review and meta-analysis of randomized controlled trials. Canadian Medical Association journal - Journal de l'Association Medicale Canadienne, 184(10), E551–E561. https://doi.org/10.1503/cmaj.111990
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