As the cold and flu season approaches, questions arise about the effectiveness of dietary supplements in supporting the immune system and reducing the risk of infection, particularly vitamin C, zinc, and vitamin D.
Studies indicate that vitamin C does not prevent colds in most people; however, it may help reduce the duration of illness by about 8% in adults and 14% in children, as well as alleviate the severity of symptoms relatively when taken regularly before illness.
Regarding zinc, scientific reviews have shown its potential contribution to shortening the duration of colds by about two days, although the evidence remains limited, and excessive intake may lead to undesirable health effects.
Vitamin D plays an important role in regulating immune system functions, but its intake does not guarantee protection against colds and flu, as the need for supplementation varies based on its levels in the body and health status.
Experts emphasize the importance of obtaining vitamins and minerals through a balanced diet, which includes citrus fruits, peppers, vegetables, meats, and seafood, while avoiding high doses of supplements without medical consultation.
Healthy habits, including adequate sleep, physical activity, and handwashing, along with vaccination against the flu according to health recommendations, remain among the most important means to help reduce the risks of infection.