As the number of hospitalisations in England with 'super flu' continues to soar, a dietitian has shared expert insights into the most effective ingredients for combatting cold and flu symptoms. Katie Sanders, a dietitian verified on the healthcare review platform Doctify, claims there are seven 'hero' ingredients that can help alleviate symptoms.
Vitamin C, when taken consistently before symptoms start, can slightly shorten the duration of colds and reduce symptom severity, particularly in children and those under physical stress. However, it is not a cure and should be part of a balanced diet rich in fruits and vegetables.
Zinc lozenges, started within 24–48 hours of symptom onset, have the most evidence for reducing cold duration by around 2–3 days. Zinc appears to inhibit viral replication in the upper respiratory tract, but tablets or multivitamins do not show the same benefit.
Elderberry extract, taken within the first 48 hours of illness, can help reduce the duration and severity of flu-like symptoms due to its antiviral and anti-inflammatory effects. It is typically taken as a syrup, liquid extract, capsules or gummies.
Ginger can help reduce nausea, sore throat discomfort, congestion and general inflammation. Warm ginger drinks support hydration and may improve congestion through steam inhalation.
Sanders also highlighted three lesser-known ingredients that can make a difference, though she stressed that none are cures. 'Rest, hydration and warmth will always do the heavy lifting,' she said, 'but weaving some of these ingredients into everyday meals and warm drinks can offer meaningful comfort and symptom relief.'
