How to Prevent the Flu: Can Vitamins and Supplements Help?

Vitamins and Supplements that May Work

Eat 65-90 mg of vitamin C to support your immunity. Vitamin C is a key nutrient in immune health, and any deficiencies will make you more susceptible to illnesses like the flu. Make sure you get at least 65-90 mg of vitamin C each day to keep your immunity strong. For most people, 1 or 2 fruit or vegetable servings is enough to satisfy the daily requirement. Good sources include bell peppers, citrus fruits, apples, and leafy green vegetables. You could also take a multivitamin supplement to get more vitamin C.

Get 15 micrograms of vitamin D to ward off the flu. Research suggests that getting adequate vitamin D each day can keep your immunity high during flu season and help you fight off the virus. Eat vitamin D-rich foods or take supplements to get at least 15 micrograms each day. Vitamin D deficiencies are common because not a lot of foods contain high doses. Supplements are your best option. You could get vitamin D from your regular diet, but this is difficult. Try eating more eggs, fish, and fortified cereal and bread.

Try 8-11 mg of oral zinc to boost your immune system. An oral zinc supplement might give you an immune boost and help you fight off the flu virus. Try taking a supplement to get 8-11 mg of zinc each day during flu season to keep your immunity up. High doses of zinc could cause bloating, cramping, or diarrhea, so make sure you only take the recommended dose. Zinc also comes in a nasal spray, but this is linked to serious side effects like permanent loss of smell, so you shouldn’t use these products.

Take elderberry for an antioxidant boost if you show flu symptoms. Elderberry extract shows some success in warding off early flu symptoms if taken soon enough. Try taking 15 mL of extract 4 times a day if you start feeling sick. The antioxidant boost may help your body fight the infection before it gets worse. You can also sip on elderberry tea for extra antioxidants. Dosing for elderberry capsules or lozenges ranges from 300-1,500 mg, depending on the product and concentration. Always follow the recommended dose on the brand you use.

See if echinacea shortens your flu symptoms. Some studies show that echinacea can attack viruses like the flu and help your body fight them off. If you start feeling sick, try taking some echinacea in a supplement or herbal tea to see if it works for you. There’s also some evidence that echinacea can boost your immunity and prevent you from getting sick if you take it when you’re healthy.

Support your gut heath with probiotics. Evidence isn’t strong but does suggest that probiotics could boost your immunity and prevent you from getting sick. Try taking a daily probiotic supplement or boosting your intake of probiotic-rich foods. A common dose for probiotics is 10-20 billion units per day (since probiotic bacteria are so small, each capsule contains several billion). Always follow the instructions provided to take the correct amount. Good sources of probiotics include yogurt, pickles, sauerkraut, miso, tempeh, kimchi, and kombucha. Try including 1 or 2 servings of one of these items each day to increase your probiotic bacteria levels.

Other Natural Prevention Tips

Avoid people who have the flu if you can. The flu is very contagious and easily spreads from person to person. Do your best to avoid people showing flu symptoms so you don’t pick up the virus. This will be difficult if you live with someone who comes down with the flu. Do your best to have them stay in one room and only go in there if you have to.

Wash your hands regularly. The flu virus can live on surfaces for several hours, and you could spread it to yourself if you don’t wash your hands multiple times throughout the day. Wet your hands, add soap, then rub your hands together so the soap lathers. Scrub the fronts and backs of your hands for at least 20 seconds to kill any germs before rinsing. Never touch your face if you haven’t washed your hands. This is a common way for people to get the flu. You could use an alcohol-based hand sanitizer if you aren’t near a sink to wash your hands. However, you should still wash your hands as soon as you can.

Get a full night’s sleep to keep your immunity high. While sleeping through the night is sometimes difficult, sleep deprivation suppresses your immune system. Keep your immunity up by getting 7-8 hours of sleep each night so your body can fight off the flu virus. If you have trouble sleeping at night, try doing relaxing activities before bed like reading, listening to soft music, or meditating. Avoid screens like your phone or the computer, because the light can stimulate your brain and keep you awake.

Exercise regularly to boost your immunity. Staying active helps stimulate your immune system. Try to get at least 30 minutes of exercise 5-7 days per week so your immunity stays strong through the flu season. All exercise is good, but aerobic workouts like running or swimming tend to boost the immune system more. If you feel like you’re coming down with something, then it’s better to take a day or two off from exercising. Instead, rest and let your body fight the infection.

Stay home and rest if you start showing flu symptoms. If you do come down with the flu, then resting is the main treatment. Take a few days off from work or school and let your body fight the infection. Make sure you drink plenty of fluids as well. Staying home also prevent the virus from spreading, which your coworkers will appreciate.