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  • Writer's pictureKayla Ruschkowski

Top 3 Supplements For Common Cold Prevention And Treatment

It's that busy time of year when prevention and treatment of the common cold is key.

Hi, I am a Naturopathic Doctor in Kamloops, Kayla Ruschkowski, ND, and I have some tips! Hand hygiene is the best way to reduce the spread of germs that cause the common cold, but there are other things that we can do to prevent getting sick and help ourselves recover faster. Eating a balanced whole foods diet and managing stress is #1, and there are a few supplements that can help as well. Here are my top 3 common supplements to keep on hand.

Vitamin C:

Regular supplementation of Vitamin C has been shown to reduce the duration and severity of the common cold. Food sources of vitamin C include most fruits and vegetables, especially citrus fruits, kiwi, bell peppers, and strawberries. If you want to supplement, about 1 gram/day is recommended.


Foods that are high in zinc include meats, poultry, and seafood. If you want to supplement, this is something you'll want to keep on hand and take at the first sign of symptoms. Zinc may shorten the duration of a cold by 33%. 25 mg is recommended, and I remind people to take this supplement with food as it might cause nausea on an empty stomach.

Vitamin D

We primarily get Vitamin D from sun exposure, and so here in Canada our body's levels of the sunshine vitamin decline in the winter months. That is why it is important to supplement. A general recommendation is to take 2000 IU throughout the Winter months. Maintaining your Vitamin D levels throughout the Winter has a variety of health benefits including benefitting the immune system.

If you have any questions about preventive health, supplements, or naturopathic medicine in general, I offer a free 15-minute introductory consultations for new patients. Head to my homepage to book in Kamloops or Merritt.

Top 3 Supplements For Common Cold Prevention And Treatment Kamloops Naturopath Doctor


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