While wearing masks and getting vaccinated may help ward off the flu, COVID-19, and other infections, there are some other natural remedies that may also prove effective as more and more sick patients visit your office.

Vitamin C

Brittany Busse, MD, Co-Founder of Vitel Health and a concierge telehealth physician, recommends liposomal Vitamin C to all of her patients “to support their immune function over the holidays.” She says people should make sure that their liposomal vitamin C also contains propolis, “which can support viral elimination and boost protection.”

Vitamin C is a long-time cold season favorite—and for good reason. “Several studies have shown a connection between vitamin C intake and an improved resistance to infections that involves the immune system,” according to the Journal of Clinical Medicine.

Prantl L, Eigenberger A, Gehmert S, et al. Enhanced Resorption of Liposomal Packed Vitamin C Monitored by Ultrasound. Journal of Clinical Medicine. 2020;9(6):1616.

The journal also reports that liposomal vitamin C is designed for improved absorption.

Elderberry

​​Rachael Miller, a nutritionist, herbalist, and founder of Zhi Herbals, stands behind elderberry supplements. “Elderberry is high in vitamin C and can be taken preventatively to help strengthen the immune system at the first sign of a cold. It is safe for most children and adults, and the taste is agreeable,” she says.

During the COVID-19 pandemic, elderberry supplements grew in popularity as people tried anything to protect their health. There were questions over whether the supplements actually worked, and if they could potentially “overstimulate” the immune system. 

Vitamin D

The winter doesn’t just bring physical illness, says Ryan Sultan, MD, Professor of Clinical Psychiatry at Columbia University and a psychiatrist and psychotherapist at Integrative Psych. The winter can also impact mental health. Seasonal affective disorder (SAD) can lead to a persistent “sad, anxious, or ‘empty’ mood,” along with a slew of other symptoms.

National Institute of Mental Health. Seasonal Affective Disorder. 2023.

So, what should you be doing to combat SAD? “Vitamin D. 100%,” says Dr. Sultan. “Winter is the season for depression for most of us [due to] a drop in sunlight. Vitamin D will address this. This is super important for people in cities, who already don't get enough vitamin D,” he says. 

According to BMC Research Notes, “Low serum 25-hydroxyvitamin D levels (25(OH)D) have been associated with a higher likelihood of seasonal affective disorder (SAD) and poor mental well-being, yet firm evidence for either remains lacking. Thus, vitamin D supplementation may alleviate symptoms associated with SAD.”

Frandsen TB, Pareek M, Hansen JP, et al. Vitamin D supplementation for treatment of seasonal affective symptoms in healthcare professionals: a double-blind randomised placebo-controlled trial. BMC Research Notes. 2014;7:528

Probiotics

Annie DePasquale, MD, a board-certified family medicine physician, also recommends vitamins D and C for the winter. “Vitamin C, found in products like Airborne, can support the immune system, especially during the travel-heavy holiday season when patients are exposed to more germs,” she says.

Molly Rapozo, RDN, a registered dietician nutritionist and senior nutrition and health educator at Pacific Neuroscience Institute at Providence Saint John’s Health Center in Santa Monica, CA, reminds patients and healthcare providers that all supplements aren’t created equal. 

“Low-quality supplements may not contain the ingredients you’re looking for and could contain toxins like heavy metals. Look for supplement brands that follow Good Manufacturing Practices (GMP) as certified by third-party audits,” Rapozo says. “Lastly, check to see if the company uses a stability program to guarantee their product will meet the label claim throughout its shelf life.”