Khaberni - As winter approaches, the usual seasonal diseases begin to spread, from coughs and colds to influenza and a new variant of COVID-19.
British National Health Service (NHS) data has indicated a sharp increase in cases of the common cold virus during the past month, with an expected rise in influenza cases, and doctors preparing for the possible return of the Respiratory Syncytial Virus (RSV).
Despite these risks, doctors indicate that prevention is possible through daily dietary supplements that boost the immune system.
Dr. Donald Grant, a general practitioner and senior clinical advisor at The Independent Pharmacy, says: "Supplements provide the body with a necessary boost to confront common winter diseases such as colds, influenza, and norovirus. By choosing the right types, it’s possible to greatly strengthen the immune system."
However, the reality reveals that only a small percentage of Britons adhere to these supplements, while 70% recognize the importance of Vitamin D in the winter, only 26% actually consume it, despite the British government recommending its consumption to compensate for the lack of sunlight exposure, according to the Daily Mail website.
Here are the top supplements recommended by doctors for this season:
1. Vitamin C: The natural defense against viruses
Known for its antioxidant properties and role in supporting immunity and fighting infections. Health authorities recommend obtaining 40 mg daily from citrus fruits, berries, and fresh vegetables.
Dr. Grant says: "Our bodies do not produce Vitamin C, so it’s important to support it with supplements, especially with the increased risk of infection in the winter."
2. Zinc: To stop a cold at its onset
Zinc boosts immunity, reduces inflammation, and speeds up wound healing. The NHS recommends 9.5 mg daily for men and 7 mg for women.
Nutrition expert Dr. Emma Derbyshire indicates that taking zinc at the first symptoms of a cold can reduce its duration and severity, making it an effective option for fighting infections at their onset.
3. Magnesium: For stronger immunity and better sleep
Supports more than 300 vital functions in the body, including regulating sleep, mood, and energy.
Doctors recommend taking it to compensate for the deficiency caused by the lack of light in the winter, as it helps improve sleep quality and combat fatigue and stress. It can be obtained from nuts, leafy vegetables, and dark chocolate, or through dietary supplements.
4. Omega-3 fatty acids: Support for immunity, heart, and eyes
Omega-3s are essential for heart, brain, and immune health, and they protect the eyes from dryness and maintain normal vision. Found in oily fish like salmon, sardines, and mackerel, as well as flax seeds and walnuts.
Dr. Derbyshire warns of low omega-3 levels, stating that its deficiency is linked to weakened immunity and increased inflammation.
5. Probiotics: Gut health is the foundation of immunity
Dr. Derbyshire says: "A healthy gut microbiome is the first line of defense for immunity. It can be supported with fermented foods or probiotic supplements."
With these supplements, individuals can enhance their natural defenses during the winter, and reduce the chances of contracting seasonal diseases, with a simple reminder from experts that balanced nutrition and physical activity are just as important as supplements in maintaining immune system health.
