Supplement Godfather

Did you know that the average North American adult will experience between one and six colds each year and up to 20 percent of the population will suffer a more serious bout of flu? Not good news for those of us who are into regular training and especially not for those who are looking to pack on or maintain muscle! A cold or flu can be disastrous for muscle gains and can, in fact, result in the loss of significant muscle mass in as little as a few days! Ouch! By the time you read this article, the sound of coughing, sniffling, and sneezing will no doubt be a common occurrence in the office or home. With the sudden drop in temperature, decrease in sunlight, and general winter gloom here in Canada, it’s inevitable that our immune systems want to give way to seasonal sickness. So how can you beat the bug while staying physically and mentally active and alert? Well, there are a number of supplemental remedies you can use to avoid getting sick this winter

Fresh Pressed Olive Leaf 

What is it? Fresh-pressed olive leaf (Olea europaea)
What does it do? Helps combat colds, flu, and viruses; supports joints and cardiovascular health Is it research proven? The use of olive leaves

for medicinal purposes began in ancient Egypt, but now a mountain of modern scientific research supports its powerful health-promoting properties. On top of that, fresh pressed olive leaf has one of the highest ORAC values (a measure of antioxidant status) of all natural compounds in the world, much greater than all the antioxidant superfruits such as acai, noni, and goji. Action tip: For the purposes of boosting immunity, make sure the olive leaf product you choose is fresh pressed and comes in liquid form. Take one tablespoon daily as a regular maintenance dose, and double that to two tablespoons during times of high stress or when you feel a cold or flu coming on. Barlean’s Organic Oils is my brand of choice, and it’s definitely the market leader in this niche product category.

Ginger

What is it? Ginger
What does it do? Helps combat stomach flu (nausea, vomiting, diarrhea), coughs, colds, and bronchitis. Proven? Ginger has been used for thousands of years to treat stomach-related illnesses. Recent studies prove that it has a unique ability to calm stomach upset by regulating acidity, putting an end to cramping, and relieving indigestion. It has also been proven to increase blood flow to the digestive tract as a means of decreasing healing time from other stomach issues (e.g., ulcers). Action tip: For boosting immunity, ginger is most effective in its naturally fresh or dried state. In fact, most studies on ginger’s effectiveness were conducted using ginger in its naturally fresh or dried state. It can be purchased in these forms at your local supermarket and/or natural health store. Other available forms include extracts, tinctures, capsules, and oils. I prefer to chop up fresh ginger and let it steep in a cup of green tea and then consume it after I’ve finished drinking the tea.

Vitamin C

What is it? Vitamin C 
What does it do? Helps treat and prevent colds Is it research proven? Yes. Research shows that it has powerful antioxidant properties and can boost the function of your immune system. Action tip: Although vitamin C is boring and has been around for years, it’s still highly effective at boosting immunity. When you begin to feel the symptoms of a cold or flu coming on, make sure you increase your daily vitamin C intake to 3,000 milligrams or else you won’t reap its immuneboosting benefits. Vitamin C is absorbed much better when divided up and taken in multiple doses throughout the day, so it’s best to take 1,000 milligrams three times throughout the day. Currently, I use the Organika® brand vitamin C because of its reputation for superior quality. 

Oil Of Oregano

What is it? Oil of oregano What does it do? Used to treat colds, flu, respiratory illness, and viruses, and is most effective when used early
Is it research proven? Research studies show that oil of oregano works as a potent natural antiseptic and anti-infl ammatory. As such, it has been proven to significantly decrease recovery time from colds, fl us, sinus, and respiratory conditions. Experts recommend taking the oil upon initial onset of symptoms to halt the spread of harmful microorganisms, ultimately providing a full recovery in much less time. Action tip: Oil of oregano works best when consumed in a 50 percent dilution as the oil is very potent and diffi cult to tolerate in its 100 percent pure form. Dropping the oil under the tongue creates the quickest means for it to enter into the bloodstream and begin the virus-fighting journey throughout the body that it is so well known for. Try using one to three drops (which is a couple of millilitres) up to three to five times per day. One of my favourite brands to use is called Joy of the Mountains.

Echinacea 

What is it? Echinacea What does it do? Helps reduce length and severity of colds Is it research proven? Yes. Research shows it can reduce length and severity by 10 to 30 percent. Action tip: There are different species of echinacea, so you need to make sure you’re using the right type, Echinacea purpurea. Recent studies show that it can stimulate the immune system and improve cold symptoms signifi cantly when started within three days of the cold’s onset. Make sure to choose a reputable brand as some cheaper products will use a lower quality source of echinacea. Dosages range from 200 to 1,000 milligrams per day, depending on the potency of the extract.

Garlic

What is it? Garlic (Allium sativum L) 
What does it do? Helps combat colds, flu, viruses, and upper respiratory infections Is it research proven? Research shows that it can help lower the risk of catching a cold. Many experts recommend increasing garlic intake as the fi rst line of defense at the onset of cold and flu symptoms. Action tip: Make sure you’re using a garlic supplement that supplies the key active component, allicin (at a dosage of 1 to 12 milligrams/ day). Garlic also works great when consumed raw, whether it’s crushed, diced, or minced (at a dosage of 1 to 12 grams a day). Overcooking garlic can destroy important medicinal compounds and the enzymes necessary for it to be effective. When it comes to supplemental form, Allimax® is my brand of choice and the market leader in the garlic capsule category.

North Americna Ginseng 

What is it? North American ginseng (Panax quinquefolius) 
What does it do? Helps prevent and decrease severity and duration of colds and flu Is it research proven? Ginseng is more commonly used as a natural energy booster, but that type of ginseng is called Asian ginseng (Panax ginseng). Research studies show that North American ginseng can boost the immune system. One very well-studied form of North American ginseng is marketed under the brand names ColdFx® and ImmunityFx®. Action tip: There are many different types of ginseng, but North American ginseng is the most effective when it comes to preventing colds and fl us. My brands of choice are Cold- Fx® and ImmunityFx®, which both contain the exact same high-potency form of North American ginseng. Asian ginseng is also helpful during a bout of a cold or fl u, but it provides more energizing properties. Finally, Siberian ginseng can also provide some support, but it’s primarily an adaptogen, so it primarily only helps the body tolerate the stress of cold and flu symptoms. If your main purpose is to boost immunity, stick with North American ginseng at a daily dosage of about 200 to 400 milligrams.

To read more about how to boost your immunity using supplements, click here!