Effective Dietary Supplements to Treat the Common Cold
Everyone at some point struggles with the sniffles, congestion and aches and pains of the common cold. The seasons change and weather begins to cool, while this can be an enjoyable transition, if a person catches a cold it can turn into a miserable week that otherwise could be spent enjoying the fall or winter weather, a holiday, or seasonal activity such as skiing, snowboarding, or sledding. In order to help combat the symptoms of the common cold, we will evaluate the top three recommended natural dietary supplements for treating the common cold and determine which is best in providing quick symptomatic relief, affordability and offering versatility in relief and prevention, as well as clinical studies providing supportive evidence of the expected results. In order to properly evaluate each of these methods, it is important to understand what a cold is and what symptoms will need to be treated to provide relief. Once we understand what a cold is, then we can make an evaluation of three commonly recommended methods mentioned by naturopathic doctors. After an evaluation is made, we will better understand what dietary supplements are effective and provide the ability to determine which options are best suited to treating the common cold.
Many viruses and bacteria affect the human body, but each can present in a very different way and with various symptoms. While a cold is very similar to the flu, there are distinct differences in the symptoms experienced for each. Various viruses cause common colds while the flu specifically refers to infection by the influenza virus and often is accompanied by a fever. The common cold usually incubates in about 24 – 72 hours, and afterwards causes symptoms such as: scratchy or sore throat, sneezing, rhinorrhea, nasal obstruction, and malaise. These symptoms could be followed by a mild cough that might last into the second week, but often resolves beforehand. Colds often have a duration of about 10 days, including the incubation time of 1-3 days. Often once falling ill, if a cold does not resolve in 3-6 days a person will visit their doctor to ensure the diagnosis of a cold is correct. If it is, the only treatment offered by the doctor is symptomatic, meaning that it simply manages the symptoms and nothing more. Therefore, in evaluating dietary supplements that aid in treating a common cold, it’s best to evaluate on the same basis of symptomatic treatment, (www.merckmanuals.com).
Before evaluating the three top choices of natural supplements for treating colds, let’s lay the foundation by establishing the criteria to be used in ranking the supplements. Response time will be considered first to understand how rapidly the supplement may or may not provide relief, (www.dictionary.cambridge.org). Because treatments of colds primarily focus on symptom relief, it’s important to review how quickly symptoms subside when each method is used, (www.merckmanuals.com). Next, accessibility and versatility of the supplement will be discussed. If a supplement is outrageously expensive and/or unavailable in most areas, the effectiveness is still useless because it may not be worth obtaining for only a fleeting cold, (www.medicinenet.com). Additionally, if the supplement only relieves one symptom of the many associated with the common cold, this also makes the investment less desirable, (www.merriam-webster.com). Therefore, we are looking in this section for affordable supplements that also treat many different symptoms of the common cold. Lastly, studies and scientific evidence supporting the claims of each supplement will be reviewed. Because each supplement is not a medication, they have not undergone strict FDA evaluation, like medications require. Presenting clinical trials and scientific evaluations provides a better picture of the reliability of possible treatment outcome and whether an item is hyped beyond its capabilities.
Echinacea
A Native American medicinal plant, named after the Greek word for hedgehog, with a prickly scales on its conical seed head provide the source for our first supplement, Echinacea, (www.umm.edu). Of the entire Echinacea plant, the stem, leaves, flower, and aerial portions contain polysaccharides that stimulate immune function. Three species of Echinacea exist and are used for medicinal purposes, Echinacea angustifolia, Echinacea pallida, and Echinacea purpurea. All of these species have similar effects and are often used together in Echinacea dietary supplements used for treating colds.
While Echinacea is one of the traditional methods used for many years, it’s taken recent studies to determine the effectiveness of this medicinal herb. The most compelling research on the response time of Echinacea is that if it is taken for 5 consecutive days while a person has a cold, they often feel better in a shorter period of time, about 1-4 days. Because colds typically last about 6-7 days after incubation, it’s not a drastically shorter period of time than the normal recovery period, (Jawad ,U.S. National Library of Medicine).
In addition to the response time, this supplement is rather accessible in a variety of health food stores as well as online. Some of the common instructions were to take the supplement about three times daily until symptoms improve, but not more than 10 days. The cost for 60 capsules of a high quality brand of Echinacea was about $19.95. If this were taken according to the label, about 48 capsules would be used during a normal cold. While this may not be a very high cost, each case of a cold would require the purchase of at least one bottle of this cost, (www.vitacost.com). However, it does offer versatility in that if it were taken preventatively, a study showed that it could reduce the odds of developing a cold by 58%. Therefore, though it may be slightly more costly, it could possibly prevent the development of a cold in addition to treating symptoms. Despite this, Echinacea primarily increases immune function and does not specifically relieve cold symptoms.
The evidence to support the effectiveness and positive outcomes is shaky at best. In reviewing an analysis of 24 double blind trials studying the use of Echinacea, it was determined that 6-14 studies were at some risk for extreme bias. Therefore, it makes it difficult to know whether Echinacea may be effective in studies evaluating its effects. Two studies showed that it may reduce the occurrence of the common cold when compared with a placebo and that it might reduce cold symptoms. However, these were offset by other studies where little evidence could support the shortening of the duration of the cold or such little benefit was shown that it was classified as statistically irrelevant, (Karsch-Volk, 2014)(Karsch-Volk, 2015)(Ross, 2016).
Vitamin C
Often a “go to” for anyone interested in treating their cold the natural way Vitamin C is widely known and used in our modern day. However, few people may understand why or how it may be beneficial or even what it is. Vitamin C is also known as ascorbic acid a water soluble vitamin and powerful antioxidant that can protect the body from free radical damage and helps form and maintain connective tissue. “It serves as an antioxidant in aqueous environments, in the body, both outside and inside human cells.” according to the Encyclopedia of Nutritional Supplements, (Murray, 2002).
Vitamin C has shown to shorten the duration and severity of the common cold conditionally. The so called “Goldilocks” amount must be achieved and one study found that if 8 grams or more was taken on the day symptoms began onset, it could achieve its touted result. In addition to the reduction in severity and duration, it has also shown to prevent recurrence of symptoms. This is a powerful pull for this supplement because even medications have the potential to cause a rebound effect where a relapse of symptoms occurs after the medication is discontinued. Additionally, it lowered the appearance of chills, fever, and malaise. This is a strong reason to use Vitamin C because in general chills and malaise are often some of the first symptoms and last to resolve, (www.drweil.com).
The versatility of this supplement is more broad when compared with that of Echinacea. Vitamin C has been shown to not only be used for preventive measures against developing a cold, but also as onset treatment to shorten the duration and severity, and improve the symptoms of chills, fever, and malaise, (Douglas, 2005). Such versatility makes Vitamin C a desirable option, and the affordability makes it more so. It can also be easily found at health food stores and ordered online therefore accessibility can easily be compared. Often vitamin C is taken in 1000mg quantities, and obtaining 250 capsules of this dosage only costs about $12.23, (www.vitacost.com). Not only could this be taken in 8 capsule quantities each day for at least 4 days, but the bottle could last for about 7-8 colds at best! Requiring only one bottle at such an affordable price increases the value of such a versatile supplement.
Because Vitamin C is a popular supplement in our modern day, it has many studies done showing its effectiveness. Though many of these studies are in favor of the effects of the supplement, there are a few which refute these findings and attempt to prove that there is only a small margin of improvement that may not be statistically relevant. However, at least three studies show effectiveness and present valuable data. For example, one study showed that a high concentration of Vitamin C can be found in blood plasma and leukocytes when high enough doses are taken. High concentrations in these tissues is important because it shows that the vitamin is stimulating the immune system, through leukocyte production, and blood plasma is allowing it to act as an antioxidant to free radicals that may exist in the blood stream, (Pauling, 1971). If blood plasma levels were low, it would indicate that the vitamin was not being absorbed in high enough quantities for the body tissues to absorb and leave the excess in the bloodstream. Another study focused on the symptomatic relief and duration of colds. It determined that if 8 grams or more was taken on onset of the cold, the duration was shorter and severity lower. Additionally, the incidence of chills, fever, and malaise, as discussed previously, was reduced, (Mitmesser, 2016)(Elwood, 1976)(Anderson, 1972).
Elderberry (Sambucus)
Sambucus nigra, commonly known as Black or European Elderberry is from a large shrub or bush with white and flat topped flowers. The berries of this shrub grow and ripen from green to red to black when completely ripe. While the berries and flowers of this plant are considered in natural medicinal uses, the berries specifically must be cooked prior to consumption because they contain a cyanide-like compound that could be poisonous, (www.umm.edu). Also, elderberry is known to have many phyto nutrients and nutrients as mentioned in Prescription for Nutritional Healing: “Calcium, essential fatty acids, vitamins A, B1, B2, B3, and C,” (Balch, 2011).
Elderberry syrup or extract is often taken to combat either the common cold or flu, and can potentially shorten the duration of either by about three days. In addition to shortening the duration, it can reduce symptoms when taken within 24 hours of the onset of a cold. These two qualities alone are invaluable because it could not only affect the symptoms experienced and lighten the severity, but also cut down the time they affect a person’s wellness.
Because elderberry offers the versatility of not only reducing the duration of the cold, but the symptoms, it may offer more benefits than both Vitamin C and Echinacea. In addition to the previously mentioned versatile aspects, elderberry can help reduce congestion and possibly increase sweating. While this may not seem important at first mention, colds often cause congestion as a symptom and neither Vitamin C nor Echinacea offer symptomatic relief from it. As far as accessibility, elderberry can be found in specialty health food stores and ordered online, but may be less commonly found than either Vitamin C or Echinacea. However, it is gaining popularity and gaining accessibility to not only purchase locally, but also to purchase the whole Elderberry and make the syrup or extract at home. The purpose of making the syrup at home primarily would be for cost efficiency because to cover about 4 days of a cold where 4 tablespoons of syrup is taken, it would cost $9.22. This may not last for the entire duration of the cold, and therefore another bottle would be necessary making the total cost about $18.44, (www.vitacost.com). The price is comparable to that of Echinacea, but the versatility of symptomatic relief, shortening duration of a cold, and reducing severity make elderberry syrup a more valuable and wise option.
A surprising amount of research exists on the effects of medicinal use of elderberries. Another surprising detail is that a majority of research is much less accusatory or biased for/against the effects of this supplement. In reviewing three studies evaluating the effects of elderberry extract and syrup, they all served a positive response to the hypothesized effects. First, it was shown to shorten colds and reduce severity, but this study also showed that elderberry is not as effective at preventing a cold. The second study presented possible antimicrobial effects against bacteria and viruses, a trait not present in either Vitamin C or Echinacea. Lastly, another study provided evidence of immunomodulators, properties that regulate immune system response in an organism. Therefore the study determined that it may have comparable properties to that of Echinacea in stimulating the immune system to respond to microbes that have invaded the body, (Ho, 2015)(Krawitz, 2011)(Tiralongo, 2016).
In conclusion, we can now evaluate the three natural supplements for their ability to treat the common cold and determine which is best. We now understand the symptoms of the common cold to cause symptoms such as: scratchy or sore throat, sneezing, rhinorrhea, nasal obstruction, and malaise for a period of 3-6 days, we can better evaluate the three recommended options. The criteria the conclusion can be based upon is that it is fast acting, relieves many symptoms, is affordable, and the benefits are supported by scientific studies positively reinforcing these results. The supplement that best fits this criteria is Elderberry because of the ability to reduce symptoms in the first day of a cold’s onset, versatility of treating symptoms such as: relieving congestion, increasing sweating for the benefit of killing viruses, and including many of the relief of vitamin C due to its high content of this vitamin. Additionally, it’s affordability of only costing $9.22 to cover at least four days of cold symptoms. Finally, Elderberry has strong support through many studies providing positive evidence of its ability to relieve the symptoms it describes and not only act to prevent colds, but to treat the symptoms once one is contracted.
References
Anderson, T. W., et al. “Vitamin C and the common cold: a double-Blind trial.” Canadian Medical Association Journal, U.S. National Library of Medicine, 23 Sept. 1972, www.ncbi.nlm.nih.gov/pmc/articles/PMC1940935/.
Balch, Phyllis A. Prescription for nutritional healing: a practical A-to-Z reference to drug-Free remedies using vitamins, minerals, herbs & food supplements. Penguin, 2011.
“Common Cold - Infectious Diseases.” Merck Manuals Professional Edition, www.merckmanuals.com/professional/infectious-diseases/respiratory-viruses/common-cold.
“Definition of "response time" - English Dictionary.” Response time Definition in the Cambridge English Dictionary, www.dictionary.cambridge.org/us/dictionary/english/response-time.
Douglas, Robert M, and Harri Hemilä. “Vitamin C for Preventing and Treating the Common Cold.” PLOS Medicine, Public Library of Science, www.journals.plos.org/plosmedicine/article?id=10.1371%2Fjournal.pmed.0020168.
“Echinacea.” University of Maryland Medical Center, www.umm.edu/health/medical/altmed/herb/echinacea.
“Elderberry.” University of Maryland Medical Center, www.umm.edu/health/medical/altmed/herb/elderberry.
Elwood, P C, et al. “A randomized controlled trial of vitamin C in the prevention and amelioration of the common cold.” British journal of preventive & social medicine, U.S. National Library of Medicine, Sept. 1976, www.ncbi.nlm.nih.gov/pmc/articles/PMC478963/.
“Gaia Herbs Echinacea Supreme -- 60 Vegetarian Liquid Phyto-Caps.” Vitacost, www.vitacost.com/gaia-herbs-echinacea-supreme-60-vegetarian-liquid-phyto-caps-2.
Ho, G T, et al. “Structure-Activity relationship of immunomodulating pectins from elderberries.” Carbohydrate polymers., U.S. National Library of Medicine, 10 July 2015, www.ncbi.nlm.nih.gov/pubmed/25857988.
Jawad, M, et al. “Safety and Efficacy Profile of Echinacea purpurea to Prevent Common Cold Episodes: A Randomized, Double-Blind, Placebo-Controlled Trial.” Evidence-Based complementary and alternative medicine : eCAM., U.S. National Library of Medicine, www.ncbi.nlm.nih.gov/pubmed/23024696.
Karsch-Völk, M, et al. “Echinacea for preventing and treating the common cold.” The Cochrane database of systematic reviews., U.S. National Library of Medicine, 20 Feb. 2014, www.ncbi.nlm.nih.gov/pubmed/24554461.
Karsch-Völk, M, et al. “Echinacea for preventing and treating the common cold.” JAMA., U.S. National Library of Medicine, 10 Feb. 2015, www.ncbi.nlm.nih.gov/pubmed/25668266.
Krawitz, C, et al. “Inhibitory activity of a standardized elderberry liquid extract against clinically-Relevant human respiratory bacterial pathogens and influenza A and B viruses.” BMC complementary and alternative medicine., U.S. National Library of Medicine, 25 Feb. 2011, www.ncbi.nlm.nih.gov/pubmed/21352539.
“Medical Definition of Accessibility of services.” MedicineNet, www.medicinenet.com/script/main/art.asp?articlekey=40365.
Murray, Michael T. The encyclopedia of nutritional supplements. Prima, 2002.
Mitmesser, Susan H., et al. “Determination of plasma and leukocyte vitamin C concentrations in a randomized, double-Blind, placebo-Controlled trial with Ester-C®.” SpringerPlus, Springer International Publishing, 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4960105/.
Pauling, Linus. “The Significance of the Evidence about Ascorbic Acid and the Common Cold.” Proceedings of the National Academy of Sciences of the United States of America, U.S. National Library of Medicine, Nov. 1971, www.ncbi.nlm.nih.gov/pmc/articles/PMC389499/.
Ross, S M. “Echinacea purpurea: A Proprietary Extract of Echinacea purpurea Is Shown to be Safe and Effective in the Prevention of the Common Cold.” Holistic nursing practice., U.S. National Library of Medicine, www.ncbi.nlm.nih.gov/pubmed/26633727.
Tiralongo, E, et al. “Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial.” Nutrients., U.S. National Library of Medicine, 24 Mar. 2016, www.ncbi.nlm.nih.gov/pubmed/27023596.
“Versatile.” Merriam-Webster, Merriam-Webster, www.merriam-webster.com/dictionary/versatile.
“Vitacost Sambucus Nigra Black Elderberry Juice Concentrate -- 3800 mg - 8 fl oz (237 mL).” Vitacost, www.vitacost.com/vitacost-sambucus-nigra-black-elderberry-juice-concentrate.
“Vitacost Vitamin C -- 1000 mg - 250 Capsules.” Vitacost, www.vitacost.com/vitacost-vitamin-c-1000-mg-250-capsules.
“Vitamin C Benefits - What Does Vitamin C Do? | Vitamin C Foods | Dr. Weil.” DrWeil.com, 11 Sept. 2017, www.drweil.com/vitamins-supplements-herbs/vitamins/vitamin-c-benefits/.