The best way to prepare for cold season is to supply your body with nutrients that support normal immune function. Vitamin C, vitamin D, and zinc all have a recognized EU link to the immune system. Everyday habits make the biggest difference: a balanced diet, enough sleep, and consistent hygiene.
Honestly upfront: no supplement and no single food can prevent or cure a cold - colds are caused by viruses. What you can do: supply your body with the nutrients that contribute to a normal function of the immune system, and cultivate a few down-to-earth everyday habits that reduce the risk of infection in your surroundings. Vitamins C and D as well as zinc have a recognised link to normal immune function.
The days grow shorter, the first scratchy throat is doing the rounds at the office, and the drugstore shelves are piled high with "immune boosters". Before you reach for them blindly: this guide puts into perspective what is realistic and what is marketing - so that you direct your money and your attention to the things that actually make a difference.
The key points at a glance
- Colds are caused by viruses - neither vitamins nor other preparations can prevent or cure them.
- Vitamin C, vitamin D and zinc contribute to a normal function of the immune system - that is their factual, honest contribution.
- Everyday life counts most: a balanced diet, sleep, exercise in the fresh air, washing hands and airing rooms.
- A colourful diet rich in vegetables and fruit naturally provides many relevant nutrients.
- In the case of persistent or severe complaints, high fever or uncertainty, please seek medical advice.
What really happens during a cold
A cold - the common cold - is an infection of the upper respiratory tract, triggered by a wide variety of different viruses. Typical signs are a runny nose, a scratchy throat, coughing and a general feeling of weakness. Because so many different pathogens circulate, almost everyone catches a cold several times a year - and that is normal. This is precisely why it is dubious to promise an "anti-cold remedy". Something else makes sense: supply the body with everything it needs for its normal functions, and cultivate a few simple everyday habits that reduce the transmission routes in your surroundings.
Nutrients with a link to the immune system
Some vitamins and minerals have a scientifically recognised link to the normal function of the immune system. Important to understand: "contributes to the normal function of the immune system" means that the nutrient is needed for regular functioning - not that additional amounts protect against colds. Anyone who is already well supplied generally does not benefit from "more".
| Nutrient | Recognised contribution | Occurrence in foods |
|---|---|---|
| Vitamin C | Contributes to a normal function of the immune system and protects the cells from oxidative stress | Peppers, citrus fruits, berries, cabbage, parsley |
| Vitamin D | Contributes to a normal function of the immune system and to the maintenance of normal bones | Oily fish, egg yolk; formation via sunlight in the skin |
| Zinc | Contributes to a normal function of the immune system and to the protection of cells from oxidative stress | Wholegrains, pulses, seeds, cheese, meat |
| Vitamin A | Contributes to a normal function of the immune system and to the maintenance of normal mucous membranes | Carrots and sweet potatoes (as beta-carotene), eggs, dairy products |
| Selenium & iron | Contribute to a normal function of the immune system | Brazil nuts, fish (selenium); pulses, wholegrains (iron) |
Especially with vitamin D in the dark months, it is worth looking at your own supply, because the body's own formation via the skin drops significantly in winter. How the three immune classics work together is explained in Immune system: vitamin C, D and zinc, and the complete overview is given by Nutrients for the immune system at a glance.
Everyday life: the most effective levers
The largest part of what you can influence during cold season lies not in a capsule but in habits. These basics are well documented and cost almost nothing:
- Washing hands: regularly and thoroughly with soap, especially after coming home and before eating.
- Airing rooms: several times a day, air the room fully for a few minutes rather than leaving windows permanently tilted - this keeps the indoor air fresher.
- Sleep: enough and regular. Rest is the basis of many normal body functions.
- Exercise in the fresh air: moderate exercise and daylight do you good and are part of a healthy everyday life.
- Drinking: enough water or unsweetened teas spread throughout the day.
- Consideration during acute infections: anyone who has a cold themselves protects their surroundings through distance and hygiene.
Diet: the natural basic supply
A varied diet is the easiest way to cover many immune-relevant nutrients. Rule of thumb: colourful and plant-focused. Five portions of vegetables and fruit a day provide plenty of vitamin C and secondary plant substances. Wholegrain products, pulses, nuts and seeds contribute zinc, iron and B vitamins. Oily sea fish brings vitamin D and omega-3 fatty acids. Anyone who eats a vegetarian or vegan diet should keep an eye on critical nutrients - the overview on recognising and preventing iron deficiency and Nutrients for vegans helps with this. Warm soups, herbal teas and plenty of fluids additionally do you good in the cold season, even if they cannot magic away a cold.
When a supplement can make sense - and when not
Supplements do not replace a balanced diet, but can make sense selectively when supply through food is difficult. Typical examples: vitamin D in the winter half of the year, because the sun is not sufficient then, or specific individual nutrients in the case of a proven deficiency. What a supplement does not do: prevent, shorten or cure a cold. Anyone who is unsure can have their needs clarified by a doctor and, in case of doubt, have their own vitamin D level determined. For orientation, Supplements: worthwhile or a waste of money? helps. And honestly: more is not better - excessively high doses of individual substances are unnecessary or even undesirable.
Myth check: what nutrients can do - and what they cannot
Around cold season, persistent half-truths hold on. We put the most common ones into perspective honestly:
| Statement | Factual assessment |
|---|---|
| "High-dose vitamin C prevents colds." | For the general population, such a protective effect is not proven. Vitamin C contributes to normal immune function - beyond a good supply, more generally brings no additional benefit. |
| "Zinc stops a cold." | Zinc contributes to a normal function of the immune system. A preparation cannot, however, stop or cure an existing cold. |
| "Those who eat lots of fruit do not get sick." | A diet rich in fruit and vegetables provides many valuable nutrients, but is no guarantee against infections. Contagion depends on many factors. |
| "Cold feet cause a runny nose." | Colds are triggered by viruses, not by cold alone. Warm clothing is nevertheless pleasant and sensible. |
The common thread: nutrients support normal body functions. They are a sensible building block of a healthy lifestyle, but no bulwark against cold viruses. How to combine nutrients cleverly is shown by Combining supplements correctly.
Through the season for the whole family
In households with children, at daycare and school, colds are particularly frequent in winter - that is normal and part of immune development. Instead of relying on a miracle cure, the same down-to-earth routines help as with adults: make hand-washing a habit, ensure sleep, go outside together, eat a varied diet. With supplements for children, restraint is advisable: dosages depend on age, and much is well covered by a normal diet. Whether and what makes sense in individual cases - for example vitamin D in winter - is best clarified with the paediatric practice. That way the preparation stays realistic, safe and without false promises. Anyone planning their immune routine seasonally will find matching ideas in Strengthening the immune system in winter and Building up the immune system in autumn.
What the body additionally needs
Beyond the classic immune nutrients, in the cold season it is worth looking at two simple basics that easily get overlooked. First, the mucous membranes: they are the first barrier against pathogens and need moisture to fulfil their function. Dry heated air in winter takes its toll on them - regular airing, drinking enough and a certain level of humidity in the living space help to keep them functional. Vitamin A contributes to the maintenance of normal mucous membranes. Second, the gut: a large proportion of the immune cells sits in the intestinal mucosa, which is why a fibre-rich, varied diet with vegetables, pulses and wholegrains indirectly contributes to normal immune function. Both are unspectacular but solid building blocks - not a miracle cure, but a good basic supply.
When you should seek medical advice
Most colds clear up on their own again. You should seek medical advice in the case of high or persistent fever, severe complaints or ones lasting longer than about a week, shortness of breath, in small children, during pregnancy, with chronic pre-existing conditions or if you take medication regularly. In case of uncertainty too, a visit to the GP practice is the right step - this guide does not replace medical advice.
Matching products from Scheunengut
If you would like to supplement your basic supply in a targeted way, you will find matching nutrients in Immune system - such as vitamin C, vitamin D and zinc preparations as capsules, tablets or drops. For the dark season, it is additionally worth a look at Vitamin D, often as D3 in combination with K2, as well as at Vitamin C and Zinc. All products are lab-tested and made in Germany since 2012. Remember: these nutrients support normal body functions, but are no protection against colds.
Frequently asked questions (FAQ)
Can vitamin C prevent a cold?
No. Vitamin C contributes to a normal function of the immune system, but for the general population a preventive protective effect against colds is not proven. Anyone who is already well supplied generally does not benefit from additional amounts. Colds are triggered by viruses, and contagion depends on many factors.
Which nutrients are most important for the immune system?
A recognised link to normal immune function is held, among others, by vitamin C, vitamin D, zinc, vitamin A, selenium and iron. What matters is the interplay and a good basic supply - a colourful, plant-focused diet already covers a lot. Targeted supplementation is worthwhile above all where intake is difficult, such as vitamin D in winter.
Should I take vitamin D in winter?
In the winter half of the year, a supplement can make sense, because the body's own formation via the skin drops significantly for lack of sunlight. Whether and in what amount depends on your individual supply. The safest approach is to have your vitamin D level determined by a doctor and to align the dosage with it.
What helps most during cold season?
The most effective levers lie in everyday life: regular hand-washing, airing rooms several times a day, enough sleep, exercise in the fresh air and a varied diet rich in vegetables and fruit. These habits cost little and are well documented - considerably more effective than relying on a single preparation.
Health notice: This guide is for general information purposes only and does not replace individual medical or pharmaceutical advice. Food supplements are not a substitute for a balanced, varied diet and a healthy lifestyle. If you have health concerns, are pregnant or breastfeeding, or are taking medication, please consult a doctor or pharmacist. How our guides are created →
Sources
- Vitamin D | DGE — German Nutrition Society (DGE)
- Reference Value Zinc | DGE — German Nutrition Society (DGE)
- Vitamin C – Surprisingly Healthy? — Verbraucherzentrale, 2025
- More Zinc for Colds? — Verbraucherzentrale
- Maximum levels for vitamins and minerals in food supplements and fortified foods — German Federal Institute for Risk Assessment (BfR), 2021
