Five key supplements ward off the season’s NASTIEST viruses

Plus, get over colds faster using “friendly” fire

Experts think this cold and flu season will likely be a doozy—especially with all the COVID-19 variants still floating around.

And no one wants to be the next victim… no matter how mild or severe the symptoms.

That’s why I’ll be highlighting FIVE key supplements that can help get your immune system primed and ready to ward off ALL of the season’s nastiest viruses. (Start taking them RIGHT NOW to give them time to build up in your system!)

Then, we’ll look at an interesting, new study that found you can reduce the severity and duration of colds—if and when you do get sick—by using “friendly” fire…

Five key supplements for a healthy fall and winter

When it comes to supplements to support your immune system, there are FIVE that I suggest you start taking immediately:

  • Zinc—3 mg daily
  • Elderberry—100 to 150 mg daily
  • Vitamin C—1,000 mg of vitamin C
    three times per day
  • Vitamin D—250 mcg (10,000 IU) daily
  • Probiotics—Look for a product that contains prebiotics, probiotics, and postbiotics. Then, be sure to take it daily.

In addition, it’s high time to adopt all the basics of healthy living.

As always, you should eat well (choose healthy, fresh, whole foods), exercise daily (maintain a weekly goal of moving for 150 minutes total), get quality shuteye (aim for seven to nine hours of uninterrupted sleep each night), and drink enough water (consume half your body weight in ounces of water each day as a rule of thumb).

And now, a new study highlights yet another lifestyle choice to add to that list…

Staying healthy “takes a village”

Researchers intentionally infected 159 healthy, middle-aged men and women with the common cold via virus-laden nasal drops.1 Then, they quarantined the participants in a hotel room for five days.

It turns out, the virus infected the men and women at a similar rate across the board.

However, those who reported more feelings of loneliness on two standardized tests given at the study’s outset had more severe viral symptoms. Plus, it took them longer to get over the virus compared to their socially engaged peers.

And that’s not all…

In another recent study, researchers found that people who felt lonely prior to catching COVID-19 had a 32 percent higher risk of developing so-called “long COVID.”2 And that’s something we all hope to avoid, although it’s increasingly common…

In fact, earlier this year, the Centers for Disease Control and Prevention (CDC) estimated that one in five U.S. adults with a known prior case of COVID-19 had symptoms of long-COVID (when symptoms remain for four months or longer).3

Some of the most common, lingering symptoms include physical and mental fatigue, neurological problems, and even heart problems.

In the end, these two studies serve as good reminders about the importance of maintaining strong friendships and social connections. Especially as we head into cold and flu season (and perhaps, more quarantines)!

So, this month, think about ways to stay connected with family and friends. And try to get at least one social activity onto the books each week.

If you find you’ve got some holes in your social calendar, try taking up a new hobby or joining a club.

This should bring you into regular contact with like-minded people. You might also consider adopting a pet, as it can facilitate human-to-human friendships in addition to keeping you company around the house!


  1. “Feeling lonely might worsen your cold, study finds.” Study Finds, 3/31/17. (
  2. “Long COVID Risk Factors May Include Loneliness, Depression, and Stress.” MedPage Today, 9/7/22. (
  3. “Long COVID Experts and Advocates Say the Government Is Ignoring ‘the Greatest Mass-Disabling Event in Human History.’” Time, 9/19/22.