The holiday season can be full of travel, parties, and late nights—but it’s also prime time for colds and flu. While there’s no magic cure, experts say certain supplements can help support your immune system if used proactively.
“Holiday immune support should be proactive,” says Dr. Jeff Gladd, MD, chief medical officer at Fullscript. “This includes sleep, exercise, stress management, and good nutrition. Supplements can be a helpful addition, especially during travel and crowded events.”
Most people wait until they feel sick before thinking about immunity. But research shows waiting until the first sneeze is often too late. The key is to give your body what it needs beforehand.
Vitamin C is a top recommendation for daily support. Regular intake may help reduce the duration of colds, though it is not a cure. Foods such as bell peppers, citrus, strawberries, and broccoli provide plenty of vitamin C. Supplements like Nature Made Vitamin C offer 500 mg per capsule, with a 1,000 mg option available. It’s best to avoid very high doses, which can cause digestive issues or kidney problems.
Zinc is another supplement that can help, especially when taken at the start of cold symptoms. Studies show it may reduce severity and shorten the duration of illness. Adults can safely take 8–12 mg per day for general health, or 15–30 mg per day temporarily if a cold begins. Nature Made Zinc provides 30 mg per serving and is well absorbed, making it a convenient option. Overuse should be avoided, as excess zinc can interfere with other nutrients.
Vitamin D is important year-round, particularly in winter when levels can drop. It supports immune function and overall health, including bones and heart. Daily doses of 1,000–2,000 IU of vitamin D3 are typically safe, and pairing it with vitamin K2 helps calcium reach the bones efficiently. Nature Made Vitamin D3 offers a convenient, USP-verified option for maintaining healthy levels.
Experts stress that supplements are only part of the picture. Healthy habits are essential for strong immunity. Eating a nutrient-rich diet with fruits, vegetables, lean proteins, and healthy fats helps your body function at its best. Limiting added sugar, staying hydrated, washing hands regularly, and maintaining physical activity also support immunity.
Sleep is critical, as the immune system works hardest while resting. Adults should aim for 7–9 hours per night. Even small changes, like taking brisk walks, practicing yoga, or enjoying a few minutes of downtime, can make a difference.
“Consistency is key,” says Gladd. “Immune support works best as part of a proactive routine. Small, everyday choices accumulate over time. A healthcare provider can help create a personalized plan to stay healthy throughout the holidays.”
By combining vitamin C, zinc, and vitamin D with balanced nutrition, hydration, rest, and exercise, you can better prepare your body to fend off holiday sniffles and enjoy the season to the fullest.