Key Points

  • Preventing colds relies on healthy lifestyle habits plus sensible supplement use.
  • Echinacea may shorten illness duration if taken at the very start; elderberry may reduce symptoms; myrrh has limited early evidence.
  • Pregnant women and people taking anticoagulants should be cautious about these supplements.
  • Prioritize improving sleep, nutrition, exercise, and gut health before relying on supplements.

What does it mean to "support immunity" during cold season?

At our pharmacy we've also seen an increase in people coming in with influenza and colds since November. Viruses spread more easily in dry, cold seasons, and because they transmit through contact and droplets in everyday life it's realistically difficult to avoid them completely. But it's true that some people "always get colds" while others "rarely catch them," and one factor that differs between those groups is immune strength. Immunity is the body's ability to identify and eliminate invading bacteria, viruses, and abnormal cells. Improving immunity is built on lifestyle changes, and supplements are realistically seen as supportive. We routinely tell patients that "sleep and diet come first."

First steps — solidify the basics

Nutritional balance and protein

Immune cells are made from protein, so it's important to include good-quality protein at each meal, centered on your main dish. Don't forget vitamins and minerals from vegetables and fruits, and probiotics/fermented foods to help maintain a healthy gut.

Sleep, stress, and exercise

Good sleep helps regulate the immune system, while excessive stress disrupts immune function. Moderate aerobic exercise and light strength training a few times a week raise basal metabolism and body temperature, which benefits immunity. On busy days we also make a habit of taking a 10-minute walk.

The importance of gut health

The gut accounts for a large portion of systemic immunity, so supporting your gut flora with probiotics and dietary fiber contributes to immune support.

Featured supplements: Echinacea, Elderberry, and Myrrh

Echinacea

Echinacea is an herb traditionally used in North America. There are reports that using it at the very start of a cold can shorten symptom duration and help prevent progression to more severe illness. A 2015 meta-analysis (Schapowal et al.) suggested studies showing reduced risk of recurrent respiratory infections, and short-term use starting at onset is common. Precautions: avoid if you have allergies (especially to the Asteraceae/Compositae family), and long-term continuous use is not recommended.

Elderberry (Sambucus fruit)

Elderberry is notable for antioxidant components like anthocyanins and vitamin C, and randomized trials have reported reductions in influenza symptoms (e.g., studies by Zakay-Rones et al.). Over-the-counter syrup products for adults often provide around 30–60 mL per day, but concentrations vary widely between products, so follow the label. Raw berries can be toxic if untreated, so choose processed products.

Myrrh (Myrrh)

Myrrh is an ancient medicinal resin with reported antibacterial and anti-inflammatory actions. Recent experimental studies have suggested possible reductions in airborne microbes and improvements in gut inflammation, but clinical data in humans are limited. Use should be avoided in pregnancy because of concerns about uterine stimulation.

How to choose supplements and practical advice

- Be clear about the purpose: your choice differs for prevention versus addressing early symptoms. Echinacea is often used at onset, while elderberry has more reports for symptom reduction. - Check product quality: look for disclosure of ingredient amounts, information on additives and preservatives, and whether there is third-party testing. - Watch for interactions and side effects: people on immunosuppressan