11 Supplements Beyond Vitamin C: Your Must-Have Checklist for Cold Season

5. Omega-3s — The Inflammation Balancer

Omega-3 fatty acids help modulate inflammation and support cell membranes in ways that keep immune responses balanced. Experts in the research recommend omega-3s as part of a year-round foundation because they reduce chronic inflammatory stress that can worsen infections. While omega-3s don’t prevent every cold, their role in immune balance and cardiovascular health makes them a sensible addition for many older adults. Practical guidance focuses on consistent, moderate supplementation from high-quality fish oil or algae-derived EPA/DHA, especially for people who eat little fatty fish. If you take blood-thinning medications, speak with your clinician about dose and safety, since omega-3s have mild blood-thinning effects in some people. Rather than relying on a high one-time dose, steady daily intake supports better long-term inflammatory balance and helps the immune system respond in healthier ways when seasonal bugs arrive.

6. Probiotics — The Gut-Immune Connector

About a quarter of immune signaling is tied to the gut microbiome, which is why probiotics make this checklist. Research contributors note that beneficial bacteria “transfer information” that helps regulate immune responses. Probiotics are especially useful after antibiotic use, for people with digestive issues, or for those who want to shore up resilience through the gut. Short courses of targeted strains can be helpful when traveling, during high exposure periods, or following medications that disrupt balance. Strain matters: look for products that list specific strains and colony counts, and choose a product formulated for your goal—digestive support, immune support, or both. If you have a severely compromised immune system or serious health conditions, consult your clinician before taking live microbes. For most people, a well-chosen probiotic is a low-risk, high-reward choice to support the gut-immune axis during cold season.