On average, adults catch 2 to 4 colds per year, while children experience 6 to 8 – meaning it’s likely that you, your child, or someone in your household will be sniffling at some point during the year. While there’s no magic cure, a strong immune system remains your best defence.
Research has shed light on how key nutrients – Vitamin C, Vitamin D, zinc, and Echinacea – each play unique and complementary roles in supporting the immune system – the network of specialised tissues, organs, cells, and chemicals that protect you from harmful agents.
A 2024 research review titled “Self-Care for Common Colds: The Pivotal Role of Vitamin D, Vitamin C, Zinc, and Echinacea…” dives into how these nutrients interact with the body’s three major immune defence systems: physical barriers, innate immunity, and adaptive immunity. In this post, we explore what the science says, and the best ways to use it in preventing and managing colds.
The immune clusters
The immune system comprises three main interactive clusters:
- Physical barriers – Includes skin, mucous membranes, stomach acid, and enzymes that serve as the first line of defence.
- Innate immunity – A rapid-response system that includes natural killer (NK) cells, macrophages, and cytokines.
- Adaptive immunity – Acquired later in life (like after an immunisation or infection) and retains the memory of invaders to accelerate antibody production.
Benefits of vitamin C, vitamin D, zinc and Echinacea
| Key Benefits | Physical Barriers | Innate Immunity | Adaptive Immunity | |
|---|---|---|---|---|
| Main Characteristics | Low pH on skin Mucous secretions Acidity of stomach | Response is rapid (within hours) but incomplete Non-specific response to foreign material Fixed (non-adaptive) No long-term memory | Delayed response (takes days) Highly specific response with production of antibodies Adaptive response Long-term memory |
|
| Supportive effects of echinacea | Beneficial in reducing frequency and severity of colds; especially effective prophylactically | ✓ | ✓ | ✓ |
| Supportive effects of zinc | Shortens cold duration by ~33%; best if started <24 hours after symptom onset | ✓ | ✓ | ✓ |
| Supportive effects of vitamin C | Reduces duration of colds (8% in adults, 14% in children); may lessen severity | ✓ | ✓ | - |
| Supportive effects of vitamin D | Protective effect, especially in deficient individuals | ✓ | ✓ | ✓ |
Best practices for use
- Vitamin C: Regular supplementation is beneficial.
- Zinc: Begin within 24 hours of symptom onset for best results.
- Vitamin D: Maintain adequate blood levels year-round, especially if deficient.
- Echinacea: Long-term use (up to 4 months) has shown the best preventative effects.
If you get frequent colds or want to minimise sick days during the winter season, consider incorporating these nutrients and botanicals in your wellness routine. Vitamin C, Echinacea, and zinc have been combined in Efferflu C Immune Booster, and with added vitamin D in Efferflu C Immune Booster Plus, to provide support to the immune system in its entirety.
References
- Efferflu C Detailer.
- Heikkinen, T., & Järvinen, A. (2003). The common cold. Lancet (London, England). 361(9351): 51–59. Accessed on 3 June 2025. Available from https://doi.org/10.1016/S0140-6736(03)12162-9
- Rondanelli, M., Miccono, A., Lamburghini, S., Avanzato, I., Riva, A., Allegrini, P., Faliva, M. A., Peroni, G., Nichetti, M., Perna, S. (2018). Self-Care for Common Colds: The Pivotal Role of Vitamin D, Vitamin C, Zinc, and Echinacea in Three Main Immune Interactive Clusters (Physical Barriers, Innate and Adaptive Immunity) Involved during an Episode of Common Colds—Practical Advice on Dosages and on the Time to Take These Nutrients/Botanicals in Order to Prevent or Treat Common Colds. Evidence-Based Complementary and Alternative Medicine: eCAM, 2018, 5813095. Accessed on 3 June 2025. Available from https://doi.org/10.1155/2018/5813095
