Top 3 Supplements to Take When You're Feeling Sick- Salud Healthcare Las Cruces, NM

When illness strikes, your body needs extra support to fight off infection, reduce inflammation, and restore energy. In addition to rest, hydration, and healthy food, adding targeted supplements can boost your immune response and help you bounce back faster. Whether you're battling a cold, the flu, or just feeling run down, knowing which nutrients to prioritize can make all the difference.

In this blog, we’re breaking down the top 3 supplements to take when feeling sick—Zinc, Ascorbic Acid (Vitamin C), and B-Complex—plus a bonus nutrient you might not be thinking of: Glutathione.

These powerhouse supplements are backed by science and have been shown to support immune health, reduce the duration of illness, and promote overall recovery.

Why Supplementation Matters When You're Sick

When you're sick, your body’s demand for nutrients skyrockets. Your immune system uses vitamins and minerals to create antibodies, fight off pathogens, and repair damaged tissues. Unfortunately, many people are already deficient in key nutrients before they get sick, which may prolong illness and make symptoms worse.

Here are some quick facts that show the importance of immune-boosting supplements:

• 1 in 3 Americans is deficient in at least one vitamin or mineral critical to immune function.

• Studies show that vitamin C and zinc can reduce the duration of cold symptoms by 20-40%.

• Low levels of B vitamins are linked to higher levels of stress and a weakened immune system.

• Glutathione, known as the body’s “master antioxidant,” helps regulate oxidative stress and inflammation during illness.

Let’s explore how each of these key supplements can help you recover faster and feel better.

Zinc: The Immune System's Frontline Defender

Zinc is one of the most well-researched minerals for immune health. It plays a critical role in the function of white blood cells, which help your body fight off infections. It also helps maintain the integrity of your skin and mucous membranes—your body’s first line of defense against pathogens.

Why Zinc Matters When You're Sick

• Reduces the duration and severity of colds and flu

• Supports wound healing and tissue repair

• Helps regulate inflammation

• Essential for immune cell signaling

How to Take Zinc

• Recommended dose: 15–40 mg per day when sick

• Best taken with food to avoid nausea

• Choose high-absorption forms like zinc picolinate, zinc gluconate, or zinc citrate

Note: Taking too much zinc long-term can cause copper imbalance. Use high-dose zinc only temporarily during illness. Be sure to consult your healthcare provider before starting any supplements.

Ascorbic Acid (Vitamin C): Antioxidant Powerhouse

Ascorbic acid, better known as vitamin C, is a potent antioxidant that supports immune cells, reduces inflammation, and helps regenerate other antioxidants in the body. It also helps produce collagen, which is important for healing tissues and strengthening the skin barrier.

Why Vitamin C Is One of the Best Supplements to Take When Feeling Sick

• Enhances the production of white blood cells

• Reduces the duration and intensity of respiratory infections

• Neutralizes harmful free radicals produced during infection

• Supports adrenal function to combat stress-related illness

How to Take Vitamin C

• Recommended dose: 500 mg to 2000 mg per day in divided doses

• Liposomal vitamin C or ascorbic acid powder can improve absorption

• Can be taken with or without food

Pro tip: Taking smaller doses (e.g., 500 mg every few hours) may be more effective than one large dose.

B-Complex Vitamins: Stress and Energy Support During Illness

When you’re sick, your energy levels drop, and your body experiences physical and mental stress. B vitamins—especially B6, B9 (folate), and B12—are essential for energy production, red blood cell formation, and proper immune function.

Why B-Complex Is One of the Top Supplements to Take When Feeling Sick

• Supports energy metabolism and reduces fatigue

• Helps regulate stress hormones

• Boosts the production of immune cells

• Aids in detoxification and cellular repair

How to Take B-Complex Vitamins

• Choose a balanced B-complex that includes B1, B2, B3, B5, B6, B7 (biotin), B9, and B12

• Methylated forms (like methylcobalamin and methylfolate) are better absorbed

• Take in the morning with food to support daily energy levels

Bonus: Glutathione – The Master Antioxidant

While not always top of mind, glutathione is one of the most powerful nutrients for managing illness. It helps detoxify the body, regulate immune responses, and protect cells from oxidative damage caused by infections.

Glutathione levels tend to drop significantly during illness, especially if you’re dealing with inflammation or oxidative stress (such as during viral infections or chronic fatigue).

Why Glutathione Should Be on Your Radar

• Reduces inflammation and oxidative stress

• Supports liver detox pathways

• Enhances immune cell function

• Aids in recovery from illness and stress

How to Take Glutathione

• Liposomal glutathione or acetylated glutathione is best for absorption

• Recommended dose: 250–500 mg per day when sick

• Can be paired with vitamin C to recycle glutathione levels in the body

When to Start Taking Supplements for Illness

The best time to start these supplements is at the first sign of illness—sore throat, fatigue, body aches, or a runny nose. Early intervention with immune-boosting supplements can help:

• Reduce symptom severity

• Shorten recovery time

• Prevent progression into more serious conditions

Even better, these nutrients are safe to take proactively, especially during cold and flu season, periods of high stress, or after exposure to sick individuals.

Quality Matters: Choose Clean, Bioavailable Supplements

To get the most out of your supplements, look for:

• Third-party tested products

• Bioavailable forms (e.g., zinc citrate, liposomal vitamin C, methylated B vitamins)

• Free from fillers, dyes, and unnecessary additives

At Salud Healthcare, we offer access to a discounted online pharmacy that includes high-quality immune support supplements. Our patients receive personalized recommendations, convenient online ordering, and delivery right to your door.

Consult with a Provider Before Starting a New Supplement Routine

While these supplements are safe for most people, always consult your provider—especially if you’re pregnant, breastfeeding, or taking medications. The right dose, form, and combination can vary depending on your age, weight, health status, and medications.

At Salud Healthcare, our primary care team in Las Cruces can help you create a customized immune support plan that’s both effective and affordable.

When you’re feeling sick, the right supplements can make a world of difference. Zinc, ascorbic acid, B-complex vitamins, and glutathione are among the most effective supplements to take when feeling sick, thanks to their role in supporting immune function, reducing inflammation, and accelerating recovery.

Whether you're facing a seasonal cold, managing chronic fatigue, or looking to prevent illness, these nutrients offer a natural, science-backed boost for your body.

Need guidance on what supplements are right for you?

📍 Visit Salud Healthcare in Las Cruces or📞 Call/Text (575) 218-7742 to schedule a consultation.📦 Ask us about our discounted online pharmacy and supplement delivery options!