Vitamins For Colds: Why Take And Their Benefits For The Body

Time for reading: ~10 minutes Last Updated: August 08, 2022
Vitamins For Colds: Why Take And Their Benefits For The Body

The common cold in our time is becoming a common occurrence due to our lifestyle, constant chronic stress, environmental factors, and the viruses themselves do not sit still, but are constantly transforming, mutating and trying to attack us at every turn.

In the article we will tell:

  1. Why take vitamins for a cold
  2. Probiotics and their benefits during SARS
  3. Folk remedies for colds
  4. Diet for SARS

The common cold in our time is becoming a common occurrence due to our lifestyle, constant chronic stress, environmental factors, and the viruses themselves do not sit still, but are constantly transforming, mutating and trying to attack us at every turn. And now, in winter, our immunity is working hard to resist all the viruses that surround us. Therefore, we need to help our body cope with all the hardships in this difficult time. What can we do for him? In addition to the fact that it is very useful and important to minimize stress, increase physical activity and walks in the fresh air, we can support ourselves with various vitamin preparations.

Why take vitamins for a cold

Vitamins are substances necessary for the body to ensure its normal functioning. They help the body resist various infectious diseases, slow down the aging process, and are involved in the metabolism of amino acids, fatty acids, hormones, mediators. Most of the vitamins come into the body from food, the body has learned to synthesize some vitamins on its own, however, most vitamins are essential for us (they cannot be synthesized inside the body) and require intake from the outside.

Consider a vitamin top list that will save you during these difficult times.

Vitamin D

Of course, the first place on the list can rightfully be given to vitamin D, and to be more precise, to the hormone-like vitamin. It is the most important immunomodulator, participates in the synthesis of interferon, increases the activity of killer cells. It is very important to maintain a good level of vitamin D in the body (from 50 ng / ml). It is the low level of vitamin D in the blood that is associated with frequent viral diseases, and not only. Depression and despondency are also closely related to vitamin D.

Speaking of foods rich in vitamin D, first of all, it is worth highlighting fatty fish, caviar, and bird eggs. Part of vitamin D can be synthesized in the skin under the influence of sunlight, but there are too many conditions (wavelength of light, skin pigmentation, age, etc.) for its good absorption. Therefore, do not neglect vitamin D supplements for preventive purposes, and especially during a cold.


Prophylactic dose:

  • for children - 1500 IU
  • for an adult - 2000-4000 IU

Replenishing dose:

  • for children - from 2000 IU
  • for adults - 5000 - 10000 IU

Therefore, if you still get sick, dosages from 5000 IU will help you, but better. However, it is advisable to still pass the test and find out your level of vitamin in the blood. And one more important point - when taking high doses of vitamin D, be sure to combine it with K2 in order for calcium to be properly distributed in the body.

If there are problems with the absorption of fats, problems with the gallbladder - give preference to liposomal forms.

Vitamin C

It is the most powerful antioxidant in our body, an important component of the normal functioning of the adrenal glands, during illness and stress, vitamin C is consumed instantly. In addition, with a bacterial infection, it is vitamin C that binds and removes toxins from the body.

In summer, vitamin C can be easily obtained from seasonal vegetables and fruits (rose hips, cranberries, bell peppers, black currants, sea buckthorn, leafy greens, citruses). And in winter, a great option, especially for colds, is rosehip infusion, but do not forget that it is better to brew it in glass.

Speaking of dosages, it is believed that a daily dose of 1 gram of vitamin C reduces the incidence and severity of viral infections. Among affected young people aged 18 to 30 years, three doses of 1000 mg of vitamin C per day (or hourly doses of 1000 mg of vitamin C for the first 6 hours followed by 1000 mg of vitamin C 3 times a day) reduced flu and cold symptoms 85% compared to placebo.


Prophylactic dose:

  • for children - 30-90 mg
  • for adults - 90-120 mg

Replenishing dose:

  • for children - 250 - 1000 mg
  • for adults - 500 - 2000 mg

Do not be afraid to take large doses of vitamin C, as it is water-soluble, which means that any excess will be excreted in the urine. It is only necessary to choose the right form of vitamin C in order to avoid possible side effects from the gastrointestinal tract. So, if you have problems with mucous membranes, gastritis, ulcers, the form of sodium ascorbate will be preferable for you. In the absence of any problems with the gastrointestinal tract, you can stop at the form of ascorbic acid.


Another cardinal guarding our health, he takes an active part in the formation of T-cell immunity. Studies show that it is the intake of zinc in the first 24 hours that speeds up recovery in adults and children by a third. Of the products, zinc is found in meat, fish, seafood, brown rice, carrots, peas, spinach, nuts.

Adult patients are recommended to take 50 mg of zinc on the first day of the onset of SARS. There is even such a formula: Vitamin D 10000 IU + Vitamin C 1000 mg + Zinc 50 mg in the first three days of illness will help you feel much better.

Prophylactic dose:

  • for children - 3-12 mg
  • for adults - 12 mg

Replenishing dose:

  • for children - 5-25 mg
  • for adults - 15-40 mg

It is preferable to choose the form of zinc picolinate. Another plus of zinc is that its purpose helps to fight diarrhea with SARS and other intestinal symptoms.


Echinacea and elderberry

Special favorites of children's first aid kits. Black elderberry extract is a good antiviral agent that inhibits virus replication. Elderberry also has the ability to relieve cough and inflammation.

And echinacea is a natural helper in the fight against respiratory diseases. Echinacea is excellent in the fight against influenza and herpes viruses. May be in the form of lozenges, syrups, tablets, liquid extract. Of course, liquid forms are preferred for children, due to better digestibility and availability, of course.

It makes sense to still separate these two plants and not think that they are one and the same, their mechanism of action is different. Namely, elderberry extract is more suitable for the treatment of viral colds and flu, while echinacea is suitable for general immunity strengthening and protection against respiratory infections. Echinacea is effective when taken for a long time from 3 months, while elderberry is taken precisely at the time of SARS. And you should also pay attention to the fact that children may have allergic reactions to echinacea, with a tendency to allergies and bronchial asthma.

Monolaurin / NAC

These drugs are not in vain on this list. Monolaurin and NAC have the most powerful anti-film activity, destroy the shells of viruses, which helps them to be eliminated from the body more quickly. Among other things, NAC improves lymph fluidity well.

Monolaurin is a unique chemical found in breast milk and coconut oil. For the first time, microbiologists discovered monolaurin when they studied breast milk to determine the substances that protect children from various infections.

Fatty acids found in breast milk have been found to have antimicrobial activity, but one of them, lauric acid, was found to be the most active. Lauric acid is a medium chain fatty acid found in human breast milk (6.2% of total fat) but even more so in coconut oil (47.5% by weight).


In the body, as a result of a chemical reaction, lauric acid forms the compound monolaurin. As it turned out, monolaurin has even more activity than its predecessor, lauric acid. Monolaurin has attracted the attention of scientists from leading medical research centers, due to its extremely high antiviral, antibacterial, antifungal and antiparasitic activity.

And NAC, in addition to its ability to destroy the shells of viruses, is also known as n-acetyl cysteine ​​(or ACC) - a pharmacy drug that improves sputum discharge.

Anti-film drugs are used only at the time of a cold; prophylactic use of these drugs is not provided. The total dose of monolaurin is recommended from 1 g, NAC from 600 mg, it is better to take it on an empty stomach to enhance the effect.

Probiotics and their benefits during SARS

More than a dozen studies have been conducted that have studied the positive effect of probiotic cultures, in particular lactobacilli GG, on the number of colds during the year. The more "good" bacteria live inside us, the easier the course of any SARS or flu. It's no secret that a healthy intestine is the key to strong immunity, since a huge number of immune cells are concentrated there.

Of course, fermented milk products contain such useful and important lactobacilli and bifidobacteria for us, but do not neglect probiotic supplements, especially for colds.

Probiotics should be taken both during ARVI and after for 1-3 months for both adults and children. You can separate the intake of different strains, for example, take lactobacilli in the morning on an empty stomach, bifidobacteria - in the evening before bedtime to enhance the effect of the intake.

Folk remedies for colds

And now it will be no less important to say about folk remedies for the treatment of influenza and SARS. This is where garlic comes in handy. Healers of traditional medicine have long used it in recipes for the treatment of viral, bacterial and fungal diseases. This healing effect is achieved due to the content of allicin in garlic - this substance disinfects, increases the body's defenses. It is thanks to allicin that garlic helps strengthen the immune system and cure many colds. In addition, garlic has other beneficial properties:

  • reduces the level of "bad" cholesterol;
  • stabilizes blood pressure indicators - garlic perfectly prevents high blood pressure, including through the regulation of cholesterol;
  • reduces the likelihood of developing malignant neoplasms - allicin is a powerful antioxidant, protects against the action of free radicals.


If the taste of garlic is not to your liking, you can opt for garlic capsules that contain allicin extract. Taking one capsule a day, you can greatly support your immunity, and at the same time improve lipid metabolism.

Ginger root also has an excellent effect - it effectively kills microbes, increases the level of body resistance. Among other things, ginger is effective for headaches - you can use ginger extract, or brew it and drink it as a tea. In liquid form, the digestibility of ginger is much higher.

Ginger root contains a large number of essential substances, including calcium, sodium, phosphorus, potassium, zinc, B vitamins and others. Ginger helps to eliminate many pathological conditions associated with colds and flu, such as temperature fluctuations, headache, rhinitis, helps to cope with disorders in the digestive tract.


It is useful to prepare a decoction of ginger - pour a large spoonful of grated ginger root with a cup of boiling water and put on a small fire for 10 minutes, insist and drink 1 teaspoon during the day.

You can make tea with ginger and lemon against dry cough - grate the ginger root and squeeze it, mix 1 teaspoon with lemon juice in a ratio of 1 to 1, pour half a glass of hot water and insist, take one teaspoon every half an hour.

Berry fruit drinks are also an excellent option for a folk remedy for colds. Cranberry and other berry fruit drinks are rich in vitamins, glycosides and organic acids that help the body fight infection. In addition, drinking plenty of water detoxifies and alkalizes the body.

Diet for SARS

It is important to talk about the diet and diet for colds, as we need to focus on ensuring that all the forces of the body go to fight the virus, and not to digest food. Therefore, it is very important that meals are exceptionally light, mostly vegetable, and can be thermally processed. It is recommended to exclude the use of animal protein and sugar for 3 days in order to reduce the load on the gastrointestinal tract. Children should not be forced to eat animal products with a cold, you can limit yourself to chicken broth.


Apples, plums and tangerines help very well during SARS due to the content of pectin. This soluble fiber acts like a sponge to absorb excess bile and encourage regular bowel movements.

Be sure to drink plenty of water - there can be citrus juices mixed with water, with rosehip broth, and various fruit drinks, and plain clean water.

Compliance with all of the above points will help you and your body to cope with the disease faster and minimize possible side effects. Be healthy!


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