As the UK braces for the peak of cold and flu season, nutritionists advise Brits to bolster their immune systems with specific foods and supplements known to combat colds. Health gurus at Protein Works have identified key supplements for each season, including vitamin D, probiotics, zinc, magnesium, and echinacea, to support immunity and manage stress this winter.

November is the perfect time to start taking echinacea supplements, which can fortify your immune system and fend off viruses. Echinacea, a flower native to North America, is traditionally used to alleviate symptoms of common colds and flu-like infections.

Experts say that taking echinacea may slash your chances of catching a cold by 58% and shorten symptom duration by 1.4 days. Some research even suggests that .

In one study, 80 participants who took echinacea at the onset of a cold found it reduced symptom duration by 67%, compared to a placebo. A review of nearly 2,500 people found that echinacea extract lowered the risk of recurrent respiratory tract infections.

However, other studies argue that echinacea doesn't cut short a cold's duration. Some suggest that echinacea may offer a slight benefit, but it's not a significant effect, reports Gloucestershire Live.

Boots offers a box of 60 echinacea tablets for £6.20, working out at 10p per pill. Other retailers, such as Superdrug, Holland and Barrett, and Amazon, also stock various brands.
Echinacea, also known as coneflower, is part of the daisy family

Nutrition guru Kyle Crowley has emphasised the importance of an early start to bolster the immune system for flu season. "Preparing your body before the cold weather hits can help you build defences," he said.

"Boosting immunity isn't about taking supplements when you're already feeling run down, but about integrating them into a well-rounded nutritional plan to stay ahead of the game. Supplements are a great addition to support the body."

However, he cautioned: "But they should always complement a balanced, nutrient-rich diet. Supplements are not intended to replace the value of real food, which provides a complex array of nutrients and bioactive compounds that work synergistically to boost your health."
Boots sells a box of echinacea tablets online (
Image:
Boots)

Symptoms of the common cold usually appear one to three days after infection and include:

  • Runny or stuffy nose
  • Sneezing
  • Coughing
  • Sore throat
  • Headache
  • Mild body aches
  • Low-grade fever, especially in older children and adults
  • Watery eyes
  • Chills
  • Generally feeling unwell

On the topic of echinacea, Crowley advised that while it's generally safe for short-term use, potential side effects like nausea and stomach pain should be noted. He recommended opting for third-party certified echinacea supplements and avoiding products with additional ingredients.

Crowley also warned against over-reliance on supplements, advising: "The best approach is a holistic one - get your nutrients primarily from food, and use supplements to fill in the gaps. The goal is to support your immune system naturally, so it's functioning optimally year-round."

Crowley advises: "Listen to your body and adjust your nutrition and supplement intake to meet your unique needs each season. Being proactive about your health now will pay off when winter's challenges come knocking."
Echinacea is promoted as a dietary supplement for the common cold and other infections (
Image:
Getty)

When taking such medication, do not take more than the label tells you to or longer than recommended. If symptoms worsen, or are accompanied by a high temperature, talk to your doctor or pharmacist.

Avoid taking echinacea:

  • If you are allergic to echinacea or plants from the Asteraceae or Compositae family e.g artichokes, daisies, marigolds
  • If you have tuberculosis
  • If you have sarcoidosis
  • If you have an autoimmune disease
  • If you are having treatment which reduces your natural response to infection (immunosuppression), or if you have HIV infection or AIDS
  • If you have problems with your white blood cells
  • If you have had an organ or bone marrow transplant
  • If you are having any treatment for cancer
  • If you are taking ciclosporin or methotrexate
  • If you are prone to allergies (you have eczema, asthma or allergic skin reactions)
  • If you are pregnant or breastfeeding

Consult your doctor or pharmacist if you have an underlying medical condition, are taking any other medication or complementary therapy, or if symptoms persist. Seek advice before