Building your winter flu defence with vitamins

As winter approaches, many of us brace ourselves for the inevitable bout of colds or flu that
accompanies the colder weather. The South African flu season spans from April to October,
peaking in winter, and during this period, we are particularly at risk of being exposed to the flu
virus.

While vaccination is a key step to protect against the virus, vitamins too can play a crucial role
in boosting your immune system. Here are a few key facts about the flu virus and some steps
you can take to protect yourself and your family:

How the flu spreads

The flu spreads through face-to-face contact. When an infected person coughs, sneezes or
talks, the droplets can be inhaled by people who are nearby. Occasionally, you can get infected
by touching an object or surface that has the cold/ flu virus on it and then touching your face.

When are people contagious

People are most contagious during the first 3 days of catching the flu, but young children or
people with weakened immune systems may be contagious for longer. When you catch a flu
virus, symptoms – such as fever, cough, sore throat, a runny nose, headache, feeling unwell,
muscle aches - typically begin one to four days from infection. Therefore, an infected person
can spread the flu before they have any symptoms. Some people may have no symptoms at all
but can still spread the virus.

How can I protect against the flu

To avoid getting sick, you have to have a strong immune system. Nutrient deficiencies,
particularly zinc, vitamins C, D, A, B6, and E, selenium, iron, copper and folic acid can alter
immune response, so ensure that you’re eating healthily or supplementing.
The National Institute of Communicable Diseases recommends getting the flu vaccine to
protect against infection and severe illness. They advise that the best time to get the flu vaccine
is at the start of the flu season (because it takes about 2 weeks for antibodies to develop), but if
you haven’t, it’s never too late to vaccinate. You should also:

• Avoid close contact with people who have the flu.

• Practice good hygiene: wash your hands often, avoid touching your mouth, eyes, and
nose, and cover coughs and sneezes.

What should I do when I get the flu

Influenza A (H3N2), influenza A (H1N1) and influenza B are common flu strains in SA. For most
people, the flu will be mild, which usually resolves within 3-7 days, but severe cases can lead to
hospitalisation and even death, especially amongst those at risk of complications. If you do get
the flu, you can care for yourself or your child at home. The following may bring relief:
• Over-the-counter (OTC) medication. Paracetamol, mucolytics, and other cough
medication, help ease the symptoms.
• Vitamin C, zinc and vitamin D. Taking vitamin C may decrease the severity and
duration of the cold. Studies on zinc have shown that it may speed up recovery time, and
vitamin D has been shown to reduce the severity of seasonal flu.
• Stay hydrated. When you have a cold or flu, children especially can easily get
dehydrated. Drink lots of water, even if you have to keep sipping. You know that you’re
sufficiently hydrated when your urine is a light-yellow colour.
• Rest. Sleep is important for your immune system and recovery. Try to take an afternoon
nap, or go to bed earlier.
• Tender loving care. Children need lots of care and affection when recovering from
illness, and so do we. You can use OTC pain medication formulated for children, but
consult a health care professional before giving them anything stronger. If you are the
one with the cold or flu, practice self-care and give yourself the time to rest and heal.

If you have flu-like symptoms, stay at home to avoid infecting others. Your symptoms should
improve in 3-7 days. However, if your symptoms get worse, or if it hasn’t improved, seek medical
attention.

References
3
1. Blumberg, L. et al (2023). Influenza: NICD recommendations for the diagnosis,
management, prevention and public health response. NCID [Online]. Accessed on 22
May 2024. Available from https://www.nicd.ac.za/wpcontent/uploads/2023/05/Influenza-guidelines_-25April-2023-final.pdf [NCID2]
2. Bose, P. (2022). The role of vitamin D in H1N1 influenza and SARS-CoV-2 infection. News
Medical Life Sciences. [Online]. Accessed on 30 May 2024. Available from
https://www.news-medical.net/news/20220704/The-role-of-vitamin-D-in-H1N1-
influenza-and-SARS-CoV-2-infection.aspx
3. Buchner, A. and White N. (2016). Vitamin C in the Prevention and Treatment of the
Common Cold. Am J Lifestyle Med. 10(3):181-183. doi: 10.1177/1559827616629092.
[AJ]
4. CDC. (2024). How flu spreads. CDC [Online]. Accessed on 13 May 2024. Available from
https://www.cdc.gov/flu/about/disease/spread.htm
5. Harvard School of Public Health. (n.d.) Nutrition and Immunity. Harvard School of
Public Health [Online]. Accessed on 20 June 2024. Available from
https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/ [H]
6. National Institute of Communicable Diseases. (2024). Start of the 2024 Influenza
Season. NCID [Online]. Accessed on 22 May 2024. Available from
https://www.nicd.ac.za/wp-content/uploads/2024/05/Flu-alert-2024-
final_20240510.pdf [NCID]
7. Office of Dietary Supplements. (2022). Zinc Fact Sheet for Consumers. National
Institutes of Health. [Online]. Accessed on 24 May 2024. Available from
https://ods.od.nih.gov/factsheets/Zinc-Consumer/ [ODS]
8. Rowe, N. and Golden, K. (2023). Think You May Have the Flu? Here’s How to Care for
Yourself at Home. GoodRx Health [Online]. Accessed on 31 May 2024. Available from
https://www.goodrx.com/conditions/flu/self-care [GH]
9. Wolter, N. et al. (2023). Influenza Surveillance in South Africa, Week 1 to 34, 2023.
Public Health Bulletin South Africa [Online]. Accessed on 20 June 2024. Available from
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