As colder weather brings on the familiar season of coughs, sniffles, and sore throats, health experts are reminding people to pay attention to early symptoms and take simple steps to boost their immune system.
According to NHS GP Dr. Shireen, there’s an easy and effective way to reduce the duration and severity of colds and coughs this winter — and it involves two simple supplements: vitamin C and zinc.
In a video shared on TikTok, Dr. Shireen explained, “I’m going to give you one small tip, [an] extremely easy tip, that is going to reduce the duration and severity of any cold you have this winter. So, the second you notice an itchy throat, a runny nose, itchy, like burning eyes… anything that suggests you’ve got a cough or a cold coming, what I want you to do is take two things. Vitamin C and zinc.”
She added that combining the two nutrients can make a noticeable difference. “You can actually get these Berocca-style tablets that you can pop into water. Just start it,” she said, as reported by the Mirror.
While colds cannot be entirely prevented, Dr. Shireen said research supports the idea that “taking zinc and vitamin C reduces the duration and the severity” of symptoms. “I’ve personally been doing this for the last couple of years and, I can tell you, it really works,” she added.
Vitamin C, also known as ascorbic acid, is found in many fruits and vegetables. It supports the immune system, helps form collagen, reduces fatigue, and maintains healthy skin, blood vessels, bones, and cartilage. Zinc, meanwhile, plays a vital role in immune defense, normal vision, and cognitive function. When taken together, they can enhance the body’s resistance to seasonal infections.
Although scientific evidence on vitamin C’s ability to prevent colds is limited, studies show that consistent intake may help shorten the duration and reduce the severity of symptoms. Similarly, zinc supplements appear most effective when taken within 24 hours of symptom onset.
The NHS advises that most colds can be treated at home without visiting a GP. Recovery typically takes one to two weeks, though children may take longer to bounce back.
To ease discomfort, the NHS recommends getting plenty of rest, staying hydrated, eating nutritious foods, and trying home remedies such as gargling salt water (not suitable for children) or drinking hot lemon with honey. Breathing in steam can also help relieve nasal congestion.
With these simple steps — and a little help from vitamin C and zinc — Dr. Shireen says you may be able to stay healthier and recover faster this winter.