12/10/2025
Every year, cold and flu season sweeps across the world.😷
In the U.S. alone, the 2023–24 flu seasons caused about:
- 40 million illnesses
- 470,000 hospitalizations
- 28,000 de@ths
(CDC)
Globally, flu claims up to 650,000 lives each year. And that does not count the countless colds that take kids out of school and adults out of work.
As the days shorten and we spend more time indoors, our immune system is put to the test.
Lifestyle steps like good sleep, balanced nutrition, and hand hygiene are foundational. Vaccination is still the most effective tool for flu prevention.
But certain nutrients and compounds have been studied for their ability to support immune defenses and may help reduce either the risk or the impact of infections.
Here is what research shows so far:
- Vitamin C: Daily intake can slightly shorten colds, especially in kids, though it will not prevent them.
- Vitamin D: Deficiency is common in the colder months. Consistent daily supplementation may lower the risk of respiratory infections.
- Zinc lozenges: When started within 24 hours of symptoms, they can cut colds short by about 2 days. Timing and formulation matter.
- Probiotics: Certain strains have been shown to reduce how often colds occur and shorten their duration, highlighting the link between gut and immune health.
- Glutathione and NAC: These compounds enhance antioxidant defenses. NAC, in particular, has reduced flu-like symptoms in older adults during trials.
- Other options like Ergothioneine (EGT), Lysine, Butyrate, and Epicor remain promising but need more human studies.
Preparation for cold and flu season is less about a single pill and more about building resilience before infections hit hardest.
Think of supplements as one layer of defense that works best when combined with good sleep, nutrition, stress management, and vaccines.
If you want my go-to immune support list for this season, comment "FLU25" and I’ll send it your way!
