Timing is Key: These 3 Supplements Can Help Prevent Holiday Sniffles, Experts Say

Planning festive trips or filling your calendar with holiday gatherings? While this season is full of fun, its also a peak time for catching a cold or another illness that can leave you stuck at home instead of out celebrating. Although no supplement can guarantee complete protection from illness, certain nutrients can help support your immune system before cold season arrives.

Quick Picks

• Nature Made Vitamin C 500 mg: $17.49 or buy 1, get 1 free at CVS
• Nature Made Zinc 30 mg: $4.99 or buy 1, get 1 free at CVS
• Nature Made Vitamin D3 1000 IU (25 mcg): $17.49 or buy 1, get 1 free at CVS

Many people only focus on immune health after feeling under the weather. However, taking vitamin C or other supplements once symptoms start is usually less effective. The best approach is preventive: providing your body with the nutrients it needs now to help reduce the risk or severity of illness later.

"During the holiday season, its essential to support immunity proactively. Prioritize sleep, exercise, stress management, and balanced nutrition. Supplements can complement this foundation and aid immune resilience, especially with increased travel and exposure," says Dr. Jeff Gladd, MD, chief medical officer at Fullscript.

But which supplements are actually effective? Experts, including registered dietitians and physicians, recommend a few key options that can help maintain wellness during the holidays.

Important Note on Supplements

These are dietary supplements. They are not evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent disease. Supplements may interact with medications or other nutrients, so consult your healthcare provider before use.

Why Holiday Illnesses Increase

Dr. Gladd explains that seasonal factors such as travel, late nights, indulgent foods, alcohol, stress, and lower vitamin D levels can compromise immunity. When your body is fatigued or stressed, it is less capable of defending against infections from crowds, family gatherings, or overexertion.

Supplements Worth Considering

1. Vitamin C: Daily Immune Support

Vitamin C is known for supporting immune function. Regular intake, rather than starting after symptoms appear, may help reduce the duration of colds. Foods like citrus, strawberries, bell peppers, and broccoli are excellent sources.

Supplement tips:

• Ascorbic acid is easily absorbed and cost-effective.
• Buffered forms may be better for sensitive stomachs.
• Look for third-party testing for quality.

Nature Made Vitamin C 500 mg
Capsules deliver 500 mg per dose, free from artificial colors or preservatives, USP verified, and also available as orange-flavored gummies. $17.49 or buy 1, get 1 free at CVS.

2. Zinc: At the First Sign of a Cold

Zinc can reduce the severity and duration of cold symptoms if taken early. Adults can temporarily increase intake to 1530 mg per day during the onset of a cold, but long-term high doses can interfere with nutrient absorption.

Nature Made Zinc 30 mg
Contains zinc gluconate, easily absorbed, USP verified, one-a-day dose. $4.99 or buy 1, get 1 free at CVS.

3. Vitamin D: Year-Round Immune Support

Vitamin D supports immune proteins and maintains gut barrier function. Winter months often coincide with lower vitamin D levels, especially in northern climates. Supplementation of 1,0002,000 IU per day is generally safe and recommended.

Nature Made Vitamin D3 1000 IU (25 mcg)
Softgel form, free from artificial colors, USP verified. Pairing with vitamin K2 may improve calcium utilization. $17.49 or buy 1, get 1 free at CVS.

Additional Tips for a Healthy Holiday

• Eat nutrient-rich meals: Include fruits, vegetables, lean proteins, and healthy fats.
• Limit added sugar: Enjoy treats mindfully to reduce inflammation risk.
• Stay hydrated: Water supports immunity, digestion, and energy.
• Wash hands frequently: Prevents the spread of germs effectively.
• Exercise regularly: Even short walks, yoga, or dancing can boost immunity.
• Prioritize sleep: 79 hours per night supports immune function.

"Holiday stress can make healthy habits challenging, but consistent sleep, nutrition, and rest are key. Immune support works best as a routine, not just when sick," says Lisa Valente, MS, RD.

Meet the Experts

• Dr. Jeff Gladd, MD, Chief Medical Officer at Fullscript
• Lisa Valente, MS, RD

Health content is for informational purposes only and not medical advice. Always consult a healthcare professional for personal guidance.

Author's Comment: Supporting Your Immunity During the Holiday Season

As the holiday season approaches, the temptation to indulge in festive food and travel can often outweigh the need to focus on our health. However, with an increased risk of catching a cold or other illnesses, it's crucial to take proactive steps in supporting your immune system, especially when you're planning for holiday gatherings and trips. This isn't just about managing symptoms once you're sick, but rather fortifying your body beforehand to prevent illness from derailing your plans.

While vitamins like C and D, and minerals such as Zinc, can be valuable additions to your daily routine, they should not be relied on as a sole defense against illness. A holistic approach—getting enough sleep, managing stress, and maintaining a balanced diet—remains essential in supporting your immune health. Supplementation can complement these habits, especially when the body faces additional stressors like travel, late nights, and exposure to crowded environments.

In light of expert recommendations, incorporating key supplements like Vitamin C for its immune-boosting properties, Zinc at the first signs of a cold, and Vitamin D for year-round support, could be beneficial. However, it's essential to remember that no supplement is a cure-all, and ensuring proper nutrition and lifestyle choices plays a much larger role in overall health. Always consult a healthcare provider before starting any new supplement regimen to ensure compatibility with your needs and current medications.

Sources:

• Experts say these 3 supplements may help fend off holiday sniffles — if timed right