9 Brought to you by & 4. Zinc
 How it works: A recent review of studies looking at vitamins and minerals for colds and flu treatment showed that taking 70 mg of zinc helped improve health if taken within 24 hours of the onset of symptoms—which is why this mineral is a key ingredient in many throat lozenges. Another study found that the mineral reduced the duration and severity of colds. How much to take: 4.5 to 23.7 mg zinc lozenge taken every half hour. Warning: Excessive zinc can depress the immune system, so don’t exceed the recommended dose of 70 mg daily. 6. Vitamin D
 How it works: Researchers believe wintertime susceptibility to the flu and colds may be related to less sunlight exposure and lower vitamin D production. Studies have found that people with low levels of vitamin D miss significantly more days of work due to respiratory illnesses and are more likely to have recent respiratory infections. Conversely, Vitamin D regulates several germ- fighting immune factors, and recent studies show supplementing with D can cut the risk of contracting the flu. How much to take: 2,000 IU daily during fall and winter, or up to 4,000 IU if recommended by your health care provider after blood testing. 5. Vitamin C How it works: Although vitamin C may not reduce your chances of contracting a cold or flu, research indicates it can reduce an infection’s symptoms and length. In general, antioxidants help your body resist illness because they protect cells against harmful free radicals and oxidative stress. How much to take: Aim for 2,000–6,000 mg of C daily in divided doses; reduce dose if digestive upset results. If you have a sensitive tummy, opt for the gentler Ester-C form. 7. Curcumin How it works: A supplement star for fighting pain, chronic inflammation and joint health and the key antioxidant in the herb turmeric, curcumin is now being found to promote gut health and support a healthy immune system. One pathway is its ability to raise levels of a protein called cathelicidin antimicrobial peptide, or CAMP, that helps prevent infection by fighting off unfamiliar bacteria, viruses and fungi. Research shows that combining curcumin with phosphatidylcholine increases its bioavailability by more than 20 times. How much to take: Take 400 to 600 mg of curcumin with each meal.