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What works, what does not, and what is dangerous. Reviewed by theAvelor Research Team.
Effective Dose
75-100mg elemental/day, dissolved, <7 days
Shortens cold duration by 2-3 days if started in first 24 hours. Do not swallow — must dissolve in mouth.
PMID: 28515951Effective Dose
600mg twice daily
Reduced flu symptom severity and duration by ~68% in a 1997 landmark RCT.
PMID: 9230243Effective Dose
1000-4000 IU/day to target 40-60 ng/mL
Low vitamin D correlates with more respiratory infections. Only supplement if blood level is low.
PMID: 28202713Effective Dose
250-1000mg/day
Halved cold risk in soldiers, marathon runners, Arctic troops. No benefit for general population.
PMID: 23440782Effective Dose
Standardized extract per label
Mixed evidence. May shorten colds slightly. One recent trial extended symptoms. Use with caution.
PMID: 30670267Vitamin C for Cold Prevention
Does not prevent colds in general population. Only helps those under extreme physical stress.
Echinacea
Meta-analyses consistently show no meaningful benefit.
Colloidal Silver
No antiviral effect. Causes argyria (permanent grey-blue skin). FDA warning.
Generic "Immune Boost" Blends
Typically under-dose key ingredients. "Boosting" immunity is not what you want — it is modulating it.
Argyria (permanent skin discoloration). No medical benefit.
Potentiates vasodilation, hypotension.
Cyanogenic glycosides cause nausea, vomiting, diarrhea. Use standardized extracts only.
Copper deficiency, anemia. Do not run high-dose zinc >7 days.