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The Beauty Edit

How To Boost Your Immunity & Protect Yourself From Winter Colds

As the weather gets colder, you might already be hearing a few more coughs and sneezes around the office or on your travels. Unfortunately, we have reached the season of winter colds…

Research from Queen Mary University London has even found that more people than ever are experiencing ‘long colds’. That’s a cold with symptoms lasting up to four weeks, including lingering coughs and tiredness. So, it’s never been more important to boost your immune system.

No one wants to be holed up under a duvet feeling achy and tired for that long, so to help you protect yourself from nasty winter colds, we’ve answered all your FAQs and hand-selected some of our favourite cold-beating essentials.

Including antibacterial and antiviral supplements as well as products to stop runny noses and sore throats in their tracks, these are the best (and easiest) ways to protect yourself from winter colds this year, even if you have a really hectic schedule….


Why do we get worse colds in the winter?

Colder weather doesn’t actually cause bad colds (viruses are actually to blame), but in the winter your immune system can be weakened, increasing your susceptibility to them.

Not only can we tend to get busy at this time of year, leading us to feel run down, but viruses can spread more easily in colder months due to our tendency to spend more time indoors, and in closer proximity to others. Cold, drier air also weakens the mucus membranes in the nose, reducing their ability to trap and block viruses. This combination of factors makes winter the perfect breeding ground for colds.

Is it possible to stop a cold once it starts?

Unfortunately, once a cold strikes, there’s no ‘cure’ – which is why prevention (more on that below) is so important. But, you can make yourself feel better by managing and potentially shortening the duration of symptoms such as coughs and sneezes. That includes using over-the-counter medicines, as well as staying hydrated and resting.

Can supplements help prevent and treat winter colds?

It’s difficult to guarantee absolute prevention of colds, but some studies do suggest that, when taken early enough, vitamin C, zinc, and elderberry supplementation especially may reduce the duration and severity of colds. Zinc, in particular, seems to be effective if taken within the first 24 hours of symptoms, while every wellness editor right now seems to swear by vitamin C’s ability to keep coughs and sneezes at bay.

Equally, “it has been shown that a lack in certain vitamins can make things worse,” says the founder of the supplement company, Vegetology, Chris Smith. “So, it is incredibly important to make sure we are looking after our bodies, especially at this time of year.”

The supplements to take:

Vitamin C

“Vitamin C plays a vital role in the production of antibodies that fight infection, supporting your immune system, even when it is compromised by things like the common cold,” says Smith. “People who take vitamin C can expect to be ill for a shorter time period, as well as experiencing milder symptoms.” 

Zinc

Zinc interferes with the ability of rhinoviruses (a common cause of colds) to replicate in your body and plays a role in the production of immune cells. That’s why it’s suggested that taking zinc lozenges or syrup within the first 24 hours of symptoms could shorten your cold’s duration by at least a day.

Propolis

Propolis, a resinous substance produced by bees, has been used in traditional medicine to treat colds for generations. It has antiviral and anti-inflammatory properties, and can soothe cold symptoms if they appear by forming a protective coating on your throat.

Elderberry

Elderberries are packed with antioxidants and several studies suggest that they have an antiviral effect, and increase cytokine production (signalling molecules that help fight off infections). In fact, frequent travellers who took elderberry supplements exhibited significantly shorter colds compared to a control group.

 

Probiotics

Supporting your gut health might not seem like your first port of call when fighting colds, but 70 per cent of the immune system is located in the gut and probiotics help support your overall gut health. Research suggests that regular probiotic use, especially with strains like Lactobacillus and Bifidobacterium, can reduce the frequency and duration of coughs and sneezes.

Vitamin D

Known as the ‘sunshine vitamin’, vitamin D is essential for immune health, as well as for mood regulation. We are particularly at risk of vitamin D deficiency in the winter, as we have limited exposure to natural sunlight. So, using supplements can help us overcome all sorts of ‘winter blues’.

Echinacea

Echinacea is a popular antiviral herbal supplement, believed to help prevent colds by increasing the production of white blood cells, which are vital for defending the body against cold-causing viruses. It can support longer-term upper respiratory health too.

How else can you boost your immunity?

Supplementation isn’t the only way to try to boost your immunity. In fact, try to avoid getting so distracted by supplement capsules and drops that you forget the basics. Frequent handwashing (including keeping a hand sanitiser with you for on public transport or when travelling) is wise option 365 days of the year to avoid germs.

Let this also be a (probably obvious) reminder that getting regular exercise, sufficient sleep, and managing stress has health benefits too. So does drinking plenty of fluids (which keeps your mucus membranes moist) and eating a balanced diet. A diet rich in vitamin C (found in citrus fruits), zinc (found in meat, seeds and legumes) and probiotics (found in yoghurt and fermented foods) can support your immune system and reduce cold symptoms.

Our favourite cold-battling solutions

The Vitamin C

Wellness insiders (our beauty editor included) swear by this liquid vitamin C supplement for keeping colds at bay. The encapsulated, liposomal form makes it incredibly bioavailable, helping your body absorb it, and that means it is even better at helping to strengthen your immune function and reduce signs of tiredness. Our recommendation: start taking one sachet a day right now.

The Zinc Supplement

This multitasking zinc supplement is not just good for your immune system; it's benefical for your cognitive function and even the health of your hair, skin, and nails (which is especially great in the winter season). Wild Nutrition's version also uses a food-grown source of zinc that makes it more digestible (and therefore useable) by your body than synthetic forms.

The Vitamin D Capsule

Heaps of nutritionists and doctors alike suggest that we should be supplementing vitamin D throughout the winter, so why not start now, especially as it can boost your mood and keep illnesses away. These easy-to-swallow, plant-source and vegan-friendly tablets contain a high strength dose of vitamin D to bolster your immune system.

 

Propolis Drops

Our beauty editor predicts that bees are going to power many a wellness trend in 2025, as our understanding of the antiviral and antiinflammatory prowess of their byproducts is better understood. Try taking these concentrated Propolis drops to relieve throat irritation as soon as it appears (and to keep symptoms away).

The Hand Sanitiser

Regardless of the time of year, it is always a good idea to have a little bottle of hand sanitiser with you on your travels. After all, germs are quickly spread in public spaces. We love this one from Aesop as it doesn't leave your hands feeling sticky, the scent is refreshing (not alcoholic) and it moisturises your hands too.

The Plant-Based Booster

Not quite quick enough to prevent a cold or going through a stressful time that means you are more prone to illnesses? These potent drops are powered by echinacea as well as a trio of adaptogenic herbs such as immunoregulatory eleuthero, to help quickly lessen your symptoms.

The Wellness Drink

Small but mighty, Plenish's shots are an easy way to supercharge your immunity with its punchy blend of ginger, lemon and apple cider vinegar. The perfect way to start your day, or for during the 3pm slump, each little bottle contains 100% of your daily vitamin C, so its great for when you are travelling and on-the-go

 

The Water Bottle

Away from supplements, something as simple as carrying a water bottle with you can make it easier to keep yourself hydrated – protecting your overall health and wellbeing. This sustainably-produced stainless steel bottle is chic enough that it doesn't feel like a hassle to use. 

The Humidifier

A humidifier can help keep indoor air moist, preventing the dry sinuses that can increase your susceptibility to colds. Dyson has a full range of clever tech to keep your home a safe haven from illnesses 365 days of the year.


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