An NHS GP has shared her single tip to reduce the severity and duration of coughs and colds this winter: start taking Vitamin C and zinc as soon as you feel symptoms.
Dr Shireen Ghezel, an NHS GP, says acting "the second you believe you've caught a bug" is essential to experience minimal discomfort. In a TikTok video, she explained: "So you've got a sore throat, itchy eyes or a runny nose... I want you to take Vitamin C and zinc. You can actually get these combined in an effervescent tablet from Boots or your local pharmacy... just start taking them."
Dr Ghezel noted that scientific research suggests taking these supplements early can diminish both the severity and length of illness. "It's literally the difference between being able to go to work and not," she continued. "Or being able to function for your kids or not." She highlighted that Vitamin C and zinc tablets are "inexpensive" and that she has used them for the last few years and "managed to avoid any kind of flu or illness" that prevented her from functioning.
Winter illness statistics and causes
Colds and flu affect 15 million people each year in the UK, with peak season lasting from around September to March. In fact, 80 per cent of all annual colds are contracted during this period. While cold weather doesn't directly cause more coughs and colds, cooler temperatures can increase the risk. BUPA lists these reasons online: we spend more time together indoors; some viruses thrive in winter conditions; and your body's defences may weaken when it's cold.
While Dr Ghezel's guidance targets the winter period, with youngsters returning to school and 'Freshers' Flu' circulating at universities, her recommendations could prove beneficial earlier as well.
Public response and supplement benefits
Responding to the clip, one TikTok user concurred: "I take Vitamin C plus zinc, Vitamin D, and multivitamins with iron daily. I have less colds and less severe ones. I've been doing this for over five years, really believe it helps." A second person commented: "Brilliant advice. I did this a few weeks ago when I, out of nowhere, felt really run down. I took Vitamin C and zinc, plus two effervescent tablets on day one and I was right as rain the next day."
As Dr Ghezel notes, Vitamin C and zinc are available in combined supplements to bolster the immune system, shield cells from oxidative stress and contribute to overall health and vitality. While vitamin C aids immune function, collagen production and combats fatigue, zinc is particularly crucial for immune health, normal vision and cognitive function. When consumed together, they deliver a combined boost to the immune system.
Four tips to stay healthy in winter
According to BUPA, more research is needed before fully understanding the relationship between cold weather and respiratory illnesses. But for now, there are some things you can do to help keep yourself healthy during the winter months.
Adopt good hygiene. You can help prevent the spread of winter bugs by practising good hygiene. Cover your hands and mouth with a tissue when you cough or sneeze and put the tissue in the bin straight away. Wash your hands thoroughly with soap and warm water, and regularly disinfect surfaces. Avoid touching your eyes, nose, or mouth until you've washed your hands in case they carry any germs. If you have visitors, try to ventilate rooms before they arrive and for at least 10 minutes after you leave the room.
Get vaccinated. You can reduce your risk of getting flu and COVID-19 if you're vaccinated against them. It's important to have the flu vaccine each year, as it changes annually to try and match the dominant type (strain) of virus for that year.
Practise healthy habits. Living a healthy lifestyle supports your immune system and helps fight off any germs you might come into contact with. Try to eat a healthy diet, get enough sleep, exercise regularly and don't smoke.
Consider taking a vitamin D supplement. Your body makes most of its vitamin D from sunlight. Vitamin D is also found in oily fish, eggs, meat and fortified breakfast cereals. But during the winter months, the lack of sunlight makes it difficult for your body to make the vitamin D it needs. Not getting enough vitamin D can make your immune system more susceptible to infection. In the UK, it's recommended that all adults and children older than one should consider taking a daily supplement of 10 micrograms of vitamin D during autumn and winter.
