With the cold and flu season upon us; the strain placed on hospitals and the medical system, and all news outlets reporting influenza “epidemic”. Taking things into your own hands in terms of keeping healthy or helping to reduce the severity of symptoms is of the utmost importance for the next several months.
Below, we’ll go over some natural antiviral herbs and supplements we recommend stocking up on for the cold/flu season. Some of these should be in regular rotation (Vitamin C and Vitamin D3) year-round. While others like oil of oregano or olive leaf extract, we would only recommend using specifically when you’re sick for a limited duration of time.
When it comes to herbals, we would also not advisable stacking multiples or too many different supplements at the same time. As the possibility of interactions with other medications always exists. As such, you should always clear things with a physician or naturopath prior to use if you have any pre-existing conditions.
∙ Astragalus
One of the more powerful adaptogen antiviral herbs, astragalus root is used within the context of traditional Chinese medicine (TCM) for ages, with its primary use as an immune booster and modulator. Studies indicate astragalus can help stimulate the immune response while reducing pro-inflammatory cytokines. It also possesses anti-viral properties. Previously, the herb was shown to effectively inhibit HSV-1. Other studies point to the ability to inhibit the replication of other viruses in animal test subjects. This extends to astragalus’ ability to inhibit and protect against influenza and respiratory infection.
Dosage will vary on the kind of supplement you’re taking. Generally, 250 mg – 500 mg is the recommended dosage for capsules of powdered root. While 3-5 mL (1/2 – 1 tsp) is the recommended dosage of tinctures.
∙ Echinacea
Echinacea has long been known as an immune system stimulant, particularly when it comes to respiratory infections. A published study in The Lancet Infectious Diseases journal indicated that echinacea can reduce the risk of catching a cold or flu by up to 58. It can reduce the duration of illness by around 1-2 days. Echinacea seems to be effective as a precautionary measure, but we would actually recommend taking it at the start of illness. Even in viral respiratory infections, echinacea was found to reduce inflammation and lower the risk of complications from an infection. In COVID-19 patients, echinacea reduced the viral load in infected subjects.
With dry powdered extract in capsules, the recommended dosage is 300 mg – 500 mg per day, up to three times daily. Theliquid tinctures, 2.5 mL up to three times daily is recommended (depending on the concentration of the supplement you’re using – always double-check the physical product for the most accurate dosing).
∙ Vitamin C
Long known to play a critical role in regulating immune function, Vitamin C is commonly used to help the body’s natural defenses against illness and viral infection. Getting an adequate amount of Vitamin C was found to decrease the severity of illness, and the duration of symptoms during an infection – particularly respiratory infection. In one particular study, flu and cold symptoms “decreased by 85% when compared with the control group after [high-dose] Vitamin C.” The “mega dose” was 1000 mg (1g), given every hour for the first 6 hours of illness, followed by 1000 mg 3 times per day afterward, for the duration of the illness.
We recommend 1,000 mg daily of ascorbic acid – and would advise not exceeding 5,000 mg per day, although Vitamin C is exceedingly safe, some mild gastrointestinal upset may occur at larger doses.
∙ Vitamin D3
Essential to many biological processes and the function of immune cells. A Vitamin D3 deficiency, which is increasingly common in North America during the winter months, actually puts you at a greater risk of illness or infection. Not only that, but we know research also shows a strong correlation between Vitamin D deficiency and a higher risk of osteoporosis, joint issues, depression, cognitive decline, dementia, diabetes, prostate cancer, heart disease, and even erectile dysfunction! When picking a Vitamin D product, ensure you opt for D3 (cholecalciferol) rather than D2 (ergocalciferol) as it will be much more effectively absorbed and utilized. If you’re vegan, there are still plenty of brands that offer vegan D3 – you don’t have to purchase a D2 supplement instead just because you’re vegan.
We recommend 1,000 IU per day, every day. Up to 4,000-5,000, IU can be taken safely per day if you have a recognized (confirmed) deficiency via bloodwork, but we would also recommend ensuring you have an adequate intake of Vitamin K2 and magnesium if you plan on taking larger doses than that.
