Boost your immune system: The best scientifically proven remedies for colds

You're sitting in the office, the person across from you coughs, and a few days later you're in bed too. Almost everyone has experienced this. The good news? It can be prevented with the right measures. Your immune system can be trained, just like a muscle.

Before discussing prevention, it's important to understand how your body protects itself from viruses and bacteria. Your immune system works like a multi-layered security team (1).

• First line: skin, mucous membranes and stomach acid (physical barriers)
• Second line: White blood cells that work like patrols.
• Third line: Antibodies that "recognize" and fight specific enemies

If your immune system is weakened, pathogens can easily break through these barriers. The solution is obvious: you need to train your immune system.

When the first symptoms appear, every hour counts. There are measures that work quickly if you use them correctly.

Zinc: The quick remedy at the first signs

The research is clear: Zinc can shorten the duration of a cold by up to 33%, but only if you take it early enough (2).

Here's how it works: Zinc blocks the multiplication of cold viruses and simultaneously strengthens your immune cells (3). Therefore, you should start supplementing at the first sign of a scratchy throat.

Vitamin C: The helper against colds

Many people immediately think of vitamin C when they have a cold, and for good reason. Research shows (4, 5):

• Regular intake reduces the risk of catching a cold by about 8-14%.
• If a cold is already present, the duration can be shortened by 1-2 days.

Here is the right strategy:
Take it not only when needed, but also preventively. 200 mg per day is sufficient. Significantly higher doses offer no additional benefit, as the body simply excretes any unused vitamin C.

Best sources:

• Rosehip (naturally high dose)
• Black currants
• paprika
• broccoli
• Kiwis

Additional tip: If your diet has gaps in your nutrient supply, high-dose vitamin C supplements can be a useful way to support your natural defenses.

This combination is not an old wives' tale – science confirms the effect (6,7).

Ginger works on several levels:

• Anti-inflammatory: Suppresses the multiplication of viruses
• Pain-relieving: Effectively helps against sore throats
• Warming: Promotes blood circulation in the body

Honey for colds (8):

• Relieves coughs
• It has antibacterial and antiviral properties.
• A teaspoon of honey before bed or in tea is usually enough.

1. Sleep: The underestimated immune booster

Most people underestimate how valuable sleep is for the immune system. Research shows (9, 10):

• People with chronic sleep deprivation are 3 times more likely to catch a cold.
• Even one night with less than 5 hours of sleep weakens the immune system by up to 30%.

Your ideal sleep setup:

• 7–9 hours per night
• Regular bedtime (also on weekends)
• Room: Dark, cool (approx. 18 °C), quiet
• 1 hour before bedtime: Put your phone away
• Melatonin supports the natural process of falling asleep.

Your body builds up immune cells during deep sleep . Poor sleep = poorly trained immune system.

2. Nutrition: Superfoods for a strong immune system

You are what you eat – this is especially relevant for the immune system (11).

3. Movement: Natural Defense Training

Regular exercise is like a training program for your immune cells (12).