If you’re looking for a simple, evidence‑informed winter routine, this guide brings together what research suggests about garlic alongside immune‑supporting nutrients like vitamin C, vitamin D3+K and zinc, plus practical lifestyle steps. It’s friendly on the stomach, easy to follow, and designed to set realistic expectations. As always, food supplements should not be used as a substitute for a varied diet and healthy lifestyle.
Why garlic features in a winter routine
- Research has shown that garlic has antibacterial, antifungal, antiparasitic and antiviral properties - so it can help the body in many ways.
- Garlic is traditionally used for winter wellness. If odour is a concern, odourless garlic supplements ( https://www.woodshealth.com/odourless-garlic-1000mg.html) can be a practical alternative. For background, see our overview: The Benefits of Odourless Garlic Capsules (https://www.woodshealth.com/blog/2019/08/02/the-benefits-of-odourless-garlic-capsules/).
- Garlic is best used as part of a broader immune routine, so include a healthier diet and consider supporting your immune system with other vitamins and minerals.
Supporting prevention and early response during the cold and flu season: Ensure optimal intake of these nutrients, through diet and/or supplements:
- Odourless garlic: Use per product directions. Studies have shown that garlic can help to support the immune system.
- Vitamin D3+K: Both Vitamin D and K also contribute to the normal function of the immune system.
- Vitamin C and Zinc: Has also been shown to contribute to the normal function of the immune system.
Lifestyle foundations to support your immune system
- Sleep: Aim for 7–9 hours. Keep a regular schedule, dim lights in the evening, and get morning daylight.
- Hydration: Warm fluids (herbal teas, broths) can soothe the throat and help mucus clearance.
- Nutrition: Try to include different colourful vegetables, fruits, protein and whole grains in your daily diet. Limit excess alcohol and ultra‑processed foods - both of these may lead to more inflammation in the body.
First signs protocol (start within 24 hours of scratchy throat, sneezing, or chills)
- Garlic: Continue your usual garlic supplement. Stick to the upper end of label guidance and reduce if you notice stomach upset.
- Vitamin C: Taking vitamin C daily will help to support your immune system.
- Vitamin D3+K: Continue your daily dose.
- Gentle self‑care: Rest, eat warm soups, drink herbal teas, take honey and lemon for coughs (honey is not suitable for children under 1 year).
Questions we are asked by customers
Is garlic proven to prevent colds?
- Evidence has shown benefits to taking garlic to support the immune system. It’s reasonable to consider garlic as part of a broader routine rather than a standalone “cure.”
What’s the best form - odourless or raw?
- For winter routines, odourless garlic may be easier to tolerate and more socially friendly. Choose a reputable product and follow the label. If you have a sensitive stomach or follow a low‑FODMAP diet, start low and go slow.
Does Vitamin C really help?
- At first signs, taking Vitamin C for a few days may help shorten symptom duration in some people.
Should I take vitamin D daily or as a weekly dose?
- Daily or near‑daily moderate dosing tends to perform better for respiratory support outcomes.
Can I take these with my medicines?
- Before starting to take any new supplement, consult with your GP/pharmacist, especially if you are already on medication, or starting a new course of medication. If you’re pregnant, breastfeeding, or have a long‑term condition, seek personalised advice.
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Explore related products on woodshealth.com
- Odourless Garlic overview (blog): https://www.woodshealth.com/blog/2019/08/02/the-benefits-of-odourless-garlic-capsules/
- Odourless Garlic 1000mg: https://www.woodshealth.com/odourless-garlic-1000mg.html
- Vitamin C: https://www.woodshealth.com/vitamin-c-500mg-90-tablets.html
- Vitamin D3: https://www.woodshealth.com/high-strength-vitamin-d.html
- Vitamin K: https://www.woodshealth.com/vitamin-k-300-g.html
- Zinc: https://www.woodshealth.com/zinc.html
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Important notes
- This article is for information only and is not a substitute for medical advice, diagnosis, or treatment.
- If you have a medical condition, take prescription medicines, are pregnant or breastfeeding, or are considering supplements for a child, consult a healthcare professional.
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References
- Lissiman E, Bhasale AL, Cohen M. Garlic for the common cold. Cochrane Database of Systematic Reviews. 2014;11:CD006206.
Link: https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD006206.pub4/full - Josling P. Preventing the common cold with a garlic supplement: a double‑blind, placebo‑controlled survey. Advances in Therapy. 2001;18(4):189‑193.
Link (PubMed): https://pubmed.ncbi.nlm.nih.gov/11697022/ - Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews. 2013;1:CD000980 (and updates).
Link: https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD000980.pub4/full - Martineau AR, et al. Vitamin D supplementation to prevent acute respiratory infections: systematic review and meta‑analysis of individual participant data. BMJ. 2017;356:i6583.
Link: https://www.bmj.com/content/356/bmj.i6583
