“Once you feel the first signs of an itchy throat, a runny nose, itchy or burning eyes—any indicators that a cough or cold is on its way—immediately start taking two things: vitamin C and zinc.”

Dr. Shireen also mentioned that while it’s impossible to completely avoid catching a cold, research indicates that starting with these two nutrients early can make a noticeable impact.

“You can actually get Berocca-style tablets that you can pop into water. Just start it,” she said.

“While you can’t fully prevent colds or coughs, zinc and vitamin C can lessen their severity and duration. I’ve been personally using this method for several years, and I assure you, it is effective.”

Vitamin C and zinc are crucial for the immune system’s support. Vitamin C is naturally present in citrus fruits, peppers, and leafy greens, helping to maintain healthy skin, blood vessels, and bones, and protecting cells from oxidative stress. It also aids in reducing fatigue and tiredness.

Zinc, meanwhile, supports normal immune function, wound healing and even cognitive health.

It’s found in foods such as red meat, shellfish, legumes and seeds, but many people in the UK fall short of the recommended daily intake.

When taken together, the two nutrients are thought to provide a joint immune boost. Some studies suggest zinc lozenges or tablets can reduce the duration of a cold if taken within 24 hours of symptoms appearing.

However, experts also say that supplements should be taken on top of an already balanced diet.