Top 5 Supplements (and my favorite tea) for the common cold
School has started, the days are getting colder, and flu season has arrived. As we head into the fall and winter months, my top priority for me and my children is to keep our immune systems strong so we don’t fall prey to the hundreds of viruses that we will inevitably come into contact with. In fact, there are over 200 respiratory viruses that we know of, 20-30% of colds that are caused by viruses we don’t have a name for, and most for which we don’t have any treatment. Adults on average have a cold about 2-3 times a year, and children 6-10 times, most commonly between the months of September and May.
What can we do about it besides washing our hands, avoid touching our eyes and nose, and wearing a mask?
Below are the top 5 supplements I use for my family and patients throughout the winter, at the first sign of illness, or after exposure to a cold. Just note that I use supplements as exactly that: to supplement other healthy lifestyle practices that are necessary to support our immune defenses. As much as can be done when sick and uncomfortable, I try to:
Get plenty of sleep (and rest whenever my body tells it to)
Avoid sugar (that can impair immune function and make it hard for our white cells to kill germs)
Drink plenty of fluids (especially electrolytes if not able to eat food)
Eat that chicken soup (or bone broth, found to help colds)
Eat a variety of fruits and vegetable that make up the colors of the rainbow (and provide the phytonutrients to combat colds)
Continue to exercise or move (which can boost the immune system)
Please check with your healthcare provider before starting any new supplements, especially if taking medications, to check for potential interactions or necessary dose adjustments.
Vitamin D
Known as the sunshine vitamin, we mostly get this from the sun. UVB radiation from the sun is converted to Vitamin D through our skin and then to an active form via our liver and kidneys. But it all depends on where you live and what month it is. Northern California is just far enough north that we can’t make much vitamin D from sunlight during the winter. Although we also get small amounts of vitamin D from our food (fatty fish like salmon and mackerel, cod liver oil, egg yolks, mushrooms, and fortified dairy/cereals/etc), it usually isn’t sufficient. Many studies have shown the benefit of vitamin D to our immune system, particularly by helping our immune cells fight off infection and keep our respiratory tract barrier intact. That’s why I recommend most children and adults supplement vitamin D3 during the winter months, to keep blood levels 30-80, preferably above 50.
Infants: 400 units day
Children: 400-800 units day
Adults: 1000-2000 units day
Vitamin C
Many over the counter cold remedies include vitamin C because of its antioxidant properties that protect cells from damage, its ability to improve the function of our immune cells and reduce inflammation. Studies have shown that vitamin C can reduce the duration and severity of colds, and might be more beneficial when taken consistently, rather than just during an illness. Eating plenty of fruits and vegetables can boost vitamin C levels. If not enough, I recommend taking vitamin C daily throughout the winter or at the beginning of a cold. Of note, vitamin C can increase the risk of stomach upset. Taking buffered vitamin C (combined with an alkaline mineral like calcium, magnesium, sodium, or potassium) with food reduces that risk.
Children: 250-500mg daily (max dose 400-1800mg daily depending on age)
Adults: 1000mg daily (max dose of 2000mg daily)
Zinc
A mineral that helps the immune function and has direct antiviral activity. Studies show it shortens the length of a cold when taken at first signs of illness. Although a wonderful adjunct to a cold remedy, please be cautious with dosing. High doses or zinc toxicity can have the opposite effect on the immune function, and can interfere with certain antibiotics or other medications (although taking the zinc 4-6 hours apart from the medication can help). Chronic use can lead to copper deficiency. And zinc nasal sprays have been shown to lead to permanent loss of smell. I recommend taking oral zinc or zinc lozenges (best taken with food) at the first sign of sickness and for the duration of the cold.
Toddlers: 5mg daily
Children: 10-15 mg daily
Adults: 15-30mg daily
Elderberry
Also known as Sambucus nigra/black elderberry. It has a variety of properties that boost the immune system, provide antioxidant support, and may have antiviral effects. Studies show taking elderberry can reduce the severity and duration of the flu by about two days, similar to taking the antiviral medication called Oseltamivir (or Tamiflu). Avoid raw or unripe berries, leaves or other parts of the plant, as they can be toxic—elderberries must be cooked. Similar to zinc, I recommend elderberry at the first sign of a cold and the duration of the cold.
All elderberry products differ in dose, so please follow instructions on the product.
Sambucus Elderberry and zinc lozenges (limit to 1-3 times a day depending on amount of zinc)
5. Xylitol nasal spray
We often use saline nasal sprays or rinses to help children with runny noses or people with allergies. It not only helps clear the sinuses to be able to breathe more easily, but also has been shown to shorten the duration of colds. Viruses are spread via droplets that come into contact with our eyes, nose or mouth. Rinsing the nasal passages helps wash away viral particles before they attach to the cell lining and cause an infection. Adding xylitol (a natural sugar alcohol with antimicrobial properties) provides additional support by making the nasal environment less favorable for germs. Xylitol nasal spray is often used to help with chronic sinusitis. I have personally found it helpful when my sinus symptoms did not clear after three weeks; just four days of xylitol nasal spray along with nasal irrigation helped clear my symptoms. I recommend using at the onset of a cold, or after any exposure to sickness.
Children: Xlear kid’s nasal spray (1-2 sprays in each nostril 1-2 times a day)
Adults: Xlear nasal spray (1-2 sprays in each nostril 1-2 times a day)
And my favorite tea!
Ginger, lemon, and honey:
Ginger tea is a traditional remedy for colds, known for its warming and soothing properties. It is an anti-inflammatory and helps reduce the symptoms of the common cold—it soothes sore throats, reduces cough and congestion, eases digestive symptoms, decreases pain and relieves nausea. An easy way to make ginger tea is to keep ginger juice in the fridge and add to boiled water as needed.
Ginger Juice: Blend 6 inches of fresh ginger with 1 cup of water, strain and store in a glass jar in the refrigerator for up to one week, or freeze in cubes for up to 6 months.
Ginger tea: Add 1 to 2 tablespoons of ginger juice (more or less adjusted to taste) to boiled water.
Honey has anti-inflammatory and antimicrobial properties that also help soothe the throat or calm a cough. Studies even show honey might be more effective than over the counter dextromethorphan (found in Robitussin) in relieving coughs. It is best to take directly, or add to tea that has cooled slightly rather than placing in boiling water to preserve the beneficial compounds. Some people prefer Manuka honey because it contains higher levels of methylglycoxal (MGO), a compound that contributes to its antimicrobial activity. While Manuka honey specifically has been shown to be beneficial for wound care, there is not much evidence it works better than other types of honey for cough. (Note: Please do not give honey to infants less than 12 months old since it can cause botulism while the infant’s gut is still developing)
Children 2-5 years old: 1/2 teaspoon
Children 6-11 years old: 1 teaspoon
Children over 12 years old and adults: 1-2 teaspoons
Lemon adds flavor and a dash of vitamin C.
ADDITIONS
Turmeric with black pepper: Another anti-inflammatory, turmeric (which contains curcumin) can add an extra boost to the tea. Sprinkle in some black pepper (which increases the bioavailability of curcumin).
Chamomile: a gentle cooling herb that not only helps cold symptoms, but also calms the digestion and the nervous system, allowing for better rest.
Thyme: Traditionally used to ease coughs and congestion through its antimicrobial, antioxidant and anti-inflammatory properties. (You can add 1-2 teaspoons of dried herb in 1 cup of hot water and simmer for about five minutes.)
This content is provided for general informational and educational purposes only. It is not intended as, and should not be interpreted as, medical advice, diagnosis, or treatment. I have no financial relationships or affiliations with any of the companies or products discussed in this article.
THE RESEARCH
VITAMIN D:
Martineau AR, Jolliffe DA, Hooper RL, et al. (2017). “Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data.” BMJ. 2017;356:i6583. Published February 15, 2017. doi:10.1136/bmj.i6583.
Jolliffe DA, Camargo CA Jr, Sluyter JD, et al. (2021). “Vitamin D supplementation to prevent acute respiratory infections: systematic review and meta-analysis of aggregate data from randomised controlled trials.” The Lancet Diabetes & Endocrinology. 2021;9(5):276–292. Published March 30, 2021. doi:10.1016/S2213-8587(21)00051-6.
VITAMIN C:
Douglas RM, Hemilä H. (2005). “Vitamin C for Preventing and Treating the Common Cold.” PLoS Medicine. 2005;2(6):e168. Published June 28, 2005. doi:10.1371/journal.pmed.0020168.
Hemilä H, Chalker E. Vitamin C reduces the severity of common colds: a meta-analysis. BMC Public Health. 2023;23:2468. doi:10.1186/s12889-023-17229-8. PMID: 38082300. (https://pubmed.ncbi.nlm.nih.gov/38082300/)
ZINC:
Nault D, Machingo TA, Shipper AG, et al. (2024). “Zinc for prevention and treatment of the common cold.” Cochrane Database of Systematic Reviews, Issue 5. Published May 9, 2024. DOI: 10.1002/14651858.CD014914.pub2.
ELDERBERRY:
Zakay-Rones Z, Thom E, Wollan T, Wadstein J. (2004). “Randomized Study of the Efficacy and Safety of Oral Elderberry Extract in the Treatment of Influenza A and B Virus Infections.” Journal of International Medical Research. 32(2):132–140. doi:10.1177/147323000403200205.
SALINE NASAL DROPS:
Cunningham S, Evans E, Graham C, et al. “A randomised controlled trial of hypertonic saline nose drops as a treatment in children with the common cold (ELVIS-Kids trial).” European Respiratory Journal. 2024;64(Suppl 68):OA1985. DOI: 10.1183/13993003.congress-2024.OA1985.
XYLITOL NASAL SPRAY:
Weissman JD, Fernandez F, Hwang PH. “Xylitol nasal irrigation in the management of chronic rhinosinusitis: a pilot study.” The Laryngoscope. 2011;121(11):2468–2472. DOI: 10.1002/lary.22176.
GINGER:
Mbaoji C, Emeje M, Abdullahi M, et al. Safety and effectiveness of ginger for acute respiratory infections: a systematic review of randomized controlled clinical trials. European Journal of Integrative Medicine. 2026;81:102585. doi:10.1016/j.eujim.2025.102585.
HONEY:
Paul IM, Beiler J, McMonagle A, Shaffer ML, Duda L, Berlin CM Jr. Effect of honey, dextromethorphan, and no treatment on nocturnal cough and sleep quality for coughing children and their parents. Archives of Pediatrics & Adolescent Medicine. 2007;161(12):1140–1146. doi:10.1001/archpedi.161.12.1140.
Dr. Grobel is a concierge primary care physician at CrescendoMD in Portola Valley, California, and a board-certified family physician (ABFM) with a fellowship in Integrative Medicine. She specializes in whole-person, relationship-based primary care that combines evidence-based medicine with a focus on prevention, lifestyle, and overall well-being. She practices concierge primary care for individuals and families across the San Francisco Peninsula, including Atherton, Woodside, Menlo Park, Palo Alto, and Los Altos.
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