Get Better Faster
Ward off viruses with natural supplements that work as well as prescription drugs. Here's what to take.
Hardcore lifters sometimes plan their workouts months in advance. They accumulate loads, modify rep schemes, shoot for PRs, and schedule deloads. It's all very cute. Then Mother Nature smacks them in the face with a virus. Their carefully planned programs go on hold for a week or longer.
The average American gets two to five respiratory infections yearly, usually the common cold. About once every five to ten years, we get the flu. There's no cure for it either; our immune systems must simply fight them off. Luckily, we can speed that process up and get back in the gym faster. With the right supplements, we can even decrease the number of infections we get.
Natural Cold and Flu Fighters and Preventatives
After exposure to a respiratory virus, it takes anywhere from one to four days for symptoms to appear. That makes it tricky because you need to take most of the supplements below right at the beginning to shorten colds and flu. It's the same with drugs like oseltamivir (Tamiflu).
1. Beta Glucan
While beta glucan can reduce the duration of colds by a day or two (as well as prescription Tamiflu), its best use is as a preventative.
In simple terms, beta glucan "tricks" the immune system into thinking it's being threatened. It grows stronger even though there isn't a danger. When your body does get attacked by a virus, your immune system is ready. (It gets more complex than that of course. Details here.)
Here's what happened in studies where participants were given beta glucan over 90 days:
- 3.3 fewer sick days.
- 70% fewer upper respiratory tract infection (URTI) symptoms: runny nose, plugged nose, sneezing, sore throat, cough, hoarseness, head and chest congestion, tiredness, headache, body aches, and fever.
- 10 fewer URTI symptom days, 45% fewer URTI symptom episodes, and 80% lower overall severity of URTI symptoms.
Beta glucan is derived from yeast or algae, but the algal form is far superior. Biotest Beta Glucan Immune-Boosting Fiber (Buy at Amazon) contains an effective dose (600 mg). As a bonus, it works for fat loss, too.
2. Zinc
Meta-analyses show that zinc reduces the duration of colds by 1-2 days when taken within the first 24 hours of symptom onset. It works by inhibiting viral replication and reducing inflammation in the upper respiratory tract. Take 9-24 mg daily in lozenge form, or use a supplement containing chelated zinc for increased absorption and bioavailability. Elitepro Vital Minerals (Buy at Amazon) contains 30 mg per serving.
3. Elderberry
Small clinical trials indicate elderberry extract can reduce the duration of flu and colds by 2-4 days and alleviate symptoms. It works by boosting cytokine production and inhibiting viral replication. Try 300-600 mg extract or 15 mL syrup, two to four times per day.
4. Vitamin D
Vitamin D3 is another infection shortener and preventative. It can shorten the severity and duration of respiratory infections by 1-2 days, and having high blood levels of D3 also reduces the likelihood of getting sick in the first place. It works by enhancing immune modulation and reducing inflammation.
Studies use 2000-4000 IU during illness. For best results, use the microencapsulated form for increased bioavailability. D Fix High Absorption Vitamin D (Buy at Amazon) contains 5000 IU of this form.
5. Andrographis
This is a medicinal herb traditionally used in Ayurvedic and Chinese medicine for its immune-boosting, anti-inflammatory, and antiviral properties. It's often called the "king of bitters" due to its intensely bitter taste. Studies suggest it can shorten the duration of colds by 1-3 days when taken early, and it may help with flu symptoms too. If you start to feel sick, try 400-600 mg of standardized extract (containing 10-30% andrographolides) daily, divided into 2–3 doses.
6. Pelargonium Sidoides (Umckaloabo)
Limited studies show this herb may shorten the duration of colds and flu by 1-3 days and alleviate symptoms like congestion, cough, and sore throat. It seems to enhance immune response and has antimicrobial effects. Try 30 drops of tincture three times daily.
7. Curcumin
Curcumin is great for managing colds and flu. It also works as a preventative.
Curcumin inhibits inflammatory pathways, including NF-κB and COX-2, which help reduce the inflammation associated with respiratory infections. It helps alleviate symptoms like sore throat and nasal congestion.
Studies show that curcumin can also inhibit the replication of certain viruses, including influenza and others, by interfering with their entry into host cells. It enhances the activity of immune cells, such as T-cells and macrophages, crucial for fighting infections.
Standard curcumin isn't well absorbed by the body, however. To get it "in you" use only the micellar form, which increases bioavailability by 95X. Take 400 mg daily of Biotest Micellar Curcumin (Buy at Amazon) for best results.
Other Potential Remedies
- Vitamin C: Everyone thinks vitamin C is the top choice, but studies show it only decreases illness duration by half a day or so. Not bad, but not all it's cracked up to be. Try 1-2 grams daily during illness but be wary of gastrointestinal discomfort with high dosages.
- Oregano Oil: The scientific jury is still out, but its antimicrobial, antiviral, and immune-supportive properties look promising. Look for products standardized to at least 70% carvacrol and take 100-200 mg, 2-3 times daily during illness.
- Echinacea: Some studies suggest echinacea may reduce the duration of colds by enhancing immune function. Take 300-500 mg of standardized extract 2-3 times daily.
- Garlic: Garlic has antiviral and antimicrobial properties that may help reduce the severity and duration of symptoms. Take 1,200 mg of aged garlic extract daily.
- Probiotics: Probiotics enhance gut and immune health, potentially reducing the duration of upper respiratory infections. A daily dose of 1-10 billion CFU (colony-forming units) of Lactobacillus or Bifidobacterium species is worth trying.
