Elderberry300–600 mg · any
Appears to help your immune system react faster, and makes it harder for the virus to get into your cells.
Strong · 3 of 3 studies agreeResearch →
immune · symptom
Frequent Colds
Catching more than your share, or taking longer to shake them.
Top proven supplements
Studied in people, at a dose you can actually buy.6Studied in people, at a dose you can actually buy.
Lactiplantibacillus plantarum HEAL9 + Lacticaseibacillus paracasei 8700:21 billion_CFU · any
Thought to strengthen the immune defences lining your nose and throat.
Solid · 2 of 2 studies agreeResearch →
Vitamin D2000–4000 IU · morning
Switches on the front line of your immune defences, and keeps the response from overshooting.
Solid · 1 study, positiveResearch →
Reishi1000–1500 mg · any
Its beta-glucans wake up the immune cells that hunt down infections.
Solid · 2 of 2 studies agreeResearch →
N-Acetyl Cysteine600–1200 mg · any
Tops up the antioxidant your immune cells run on, and thins mucus.
Solid · 1 study, positiveResearch →
Garlic180–360 mg · any
Stirs up your immune cells and appears to cut how often you catch one.
Solid · 1 study, positiveResearch →
Might help
Real research, but thin or split. Worth knowing, not worth counting on.3Real research, but thin or split. Worth knowing, not worth counting on.
Echinacea300–500 mg · any
Wakes up the white blood cells that spot and swallow invaders.
Mixed · 2 of 3 studies positiveResearch →
Zinc Gluconate15–30 mg · any
Your immune cells need zinc, and zinc ions also stop cold viruses latching onto your cells.
Evidence · 1 study, positiveResearch →
Sodium Selenite55–100 mcg · any
Your immune cells need selenium to work and to make antibodies.
Evidence · 1 study, positiveResearch →
Tested — didn’t work
Measured properly against placebo. Nothing found.2Measured properly against placebo. Nothing found.
Vitamin C500–1000 mg · any
Your immune cells use vitamin C to hunt down and destroy invaders.
No benefit foundResearch →
Quercetin500–1000 mg · any
Shows antiviral activity in the lab and helps zinc get inside cells.
No benefit foundResearch →
No research yet
People take these for it. We haven’t found trials we would stand behind.6People take these for it. We haven’t found trials we would stand behind.
Selenium55–100 mcg · with_food
Your immune cells need selenium to work properly and to make antibodies.
No trials we can vouch forResearch →
Zinc45–276 mg · any
No trials we can vouch forResearch →
Melatoninany
Melatonin influences immune activity in lab studies, which is the basis for the claim.
No trials we can vouch forResearch →
Zinc15–30 mg · empty_stomach
Your immune cells need zinc, and zinc also blocks cold viruses from entering cells.
No trials we can vouch forResearch →
Vitamin E200 mg · with_food
No trials we can vouch forResearch →
Fernblock960 mg · any
No trials we can vouch forResearch →