Huberman on Colds & Flu - Tips & Supplements for Prevention + Treatment

The holidays are over and we’re now firmly in the depths of winter.

People start coming down with stuffy noses, sore throats, body aches, and fevers.

And before you know it, you’ve caught yet another cold just when you thought you were in the clear.

But what if it didn’t have to be this way?

What if you could reduce your chances of getting sick in the first place, or at least shorten the duration and severity when you do get a cold or flu?

According to neuroscientist Andrew Huberman, several science-backed supplements may help you do just that.

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On a recent episode of his podcast, Huberman dove into the research on common supplements that are purported to enhance immune function and fend off colds and flu.

He cited data showing potential benefits for some popular options, while also calling out others that may not live up to the hype.

Let’s break down what the science says about optimizing your health during cold and flu season with the right supplements.

Huberman Supplements for Colds & Flu

Huberman highlighted positive data for three supplements in particular: vitamin D, zinc, and N-acetylcysteine (NAC).

Let’s see what Huberman says about how these might support your immunity when taken properly.

Vitamin D

Vitamin D is crucial for many aspects of health, including immune function. People who are deficient in vitamin D are more prone to respiratory infections.¹

Supplementing with vitamin D may therefore help shore up immune defenses, especially for those who don’t get enough sun exposure.

Huberman mentions a dose of 1000-2000 IU is generally safe for most people however, ideally people measure their vitamin D blood level and tailor their supplementation to those results.

The takeaway is that moderate doses of vitamin D are likely safe and helpful for most people, but it’s not a panacea for preventing illness.

Reputable brands include:

Momentous D3 – 5,000 IU (see 20% off discount code)
Life Extension D3 in 1,000 IU and 5,000 IU doses (see 20% off coupon code)
Thorne D3 in 1,000 IU and 5,000 IU doses (see 20% off coupon code)

Zinc

When it comes to over-the-counter remedies for colds and flu, zinc lozenges may be one of the better options supported by clinical research.

Multiple studies show zinc can reduce the duration and severity of the common cold when taken immediately at the first signs of illness.²

The dosage matters, as smaller doses under 75 mg appear ineffective according to Huberman.

He says the optimal amount is around 100 mg per day if you’re coming off with a cold. And also taking it with food is crucial to avoid an upset stomach.

He may be referring to this meta-review which suggests the efficacy of zinc lozenges around the 100mg mark.

Huberman says that there’s also some preliminary evidence showing zinc may help with the flu, although most studies focused specifically on the common cold.

Nevertheless, zinc remains one of the more solid supplemental options for cold and flu.

Brands of zinc include:

Momentous – Zinc Picolinate – 15 mg per capsule (see 20% off discount code)
Double Wood – Zinc Picolinate – 50 mg per capsule (see 20% off coupon code)

N-Acetylcysteine

Here’s one that isn’t as popular as the others but seems to be always in stock in Huberman’s supplement cabinet.

N-acetylcysteine (NAC) is an amino acid precursor to glutathione, the body’s master antioxidant.

According to Huberman, NAC shows strong promise for preventing flu infections.

In one study examining the effects of NAC on influenza, only 25% of people taking NAC developed symptomatic illness* after influenza virus infection compared to 79% of those taking placebo. The dosage was 1200 mg of NAC per day, divided into two doses.³

*Symptomatic illness means you actually experience flu symptoms like fever, cough, sore throat, etc., while asymptomatic or nonsymptomatic illness means you are infected with the flu virus but don’t get sick and don’t have any symptoms.

Huberman himself took 600 to 900 mg three times daily (morning, late morning and afternoon) when sick with a stubborn cold and experienced relief from congestion.

While more research is still needed, NAC shows promise as a supplemental treatment for cold and flu symptoms.

Reputable brands of NAC include:

Life Extension – NAC – 600 mg – 60 capsules
NOW Foods – NAC – 600 mg – 100 veg capsules
Swanson – NAC – 600 mg – 60 veg capsules

Supplements That Fall Short for Colds and Flu According to Huberman

Huberman also talked about two other common supplements believed to fend off sickness:

Vitamin C

Vitamin C is arguably the most famous cold and flu remedy out there.

However, Huberman stresses that the data for megadoses warding off illness is lacking.

While some studies show benefits for shortening colds from very high doses of 6-8 grams daily, such high amounts often cause significant digestive side effects like diarrhea.

For most people already getting vitamin C from food/supplements, more is not necessarily better when it comes to immunity as Huberman states in his episode.

So, he doesn’t suggest routine high-dose vitamin C for preventing colds and flu based on current evidence.

Echinacea

Echinacea is a popular herbal supplement also purported to enhance immune function, but again the scientific support just isn’t there, Huberman says.

Not only is echinacea ineffective for preventing illness, but some research finds high doses may actually impair immune cells over time according to Huberman.

For this reason, he says, echinacea is best avoided for long-term daily use.

He suggests limiting echinacea to only occasional short-term use if you find it helpful when sick.

He doesn’t provide sources for the above in the podcast, but below are a couple of potentially useful data points:

A 2005 meta-review questioned the effectiveness of echinacea for common colds.
A 2007 Lancet meta-analysis found “evidence supports echinacea’s benefit in decreasing the incidence and duration of the common cold”.

Roundup

While no supplement is a silver bullet, strategic use of vitamin D, zinc, and NAC may offer additional immune support during cold and flu season.

And of course, Huberman always recommends prioritizing the basics like adequate sleep, nutritious whole foods, and proper hydration.

With some simple immune-supporting habits and supplements, you’ll be that much more prepared to stay healthy and avoid the inevitable winter bugs going around.