Telegraph

Pills to keep the cold bugs at bay (Filed: 26/10/2001)

Instead of tissues, reach for vitamins and herbal products to deal with flu this winter. Judith Woods finds out what's best to take

Who takes what?

THIS is the time of year when many of us start considering taking dietary supplements. With the onset of autumn's first cold and flu bugs, the idea of boosting your immune system with extra vitamins or herbal products can be appealing. But with the large number of options available, just how do you decide what to take?

Herbal products are unlicensed, and for legal reasons the manufacturers are not permitted to print medical claims on the packaging. So although St John's Wort has been shown to be effective in treating depression and seasonal affective disorder, and echinacea is thought to boost the immune system, consumers must look elsewhere for guidelines on what to take.

"Herbal medicines produce biological and pharmacological reactions, so anyone already on medication should consult their GP before taking anything," says Professor Kim Jobst, visiting professor of healthcare and integrated medicine at Oxford Brookes University.

"Even for the majority of the population, who are healthy, finding a way through the array of vitamins and minerals on sale is bewildering, like entering a minefield."

The dietary supplements market is worth an estimated £360 million. But taking more than the recommended daily dose of a vitamin can carry unexpected risks.

Many people routinely take extra vitamin C to ward off colds. But an American study published last year showed that high daily doses of vitamin C (500mg) could lead to clogged arteries, a common cause of heart attacks. Other research, also from the United States, has indicated that large amounts of vitamin E could increase the chances of a stroke.

"The approach I take is that if you improve your intake of fruit and vegetables, you don't need high doses of supplements," says Prof Jobst. "However, if you want advice on what to take, you should find a health food shop or other outlet which has knowledgeable staff who can talk you through the products."

Who takes what?

The herbalist: the chairman of the European Herbal Practitioners Association, Michael McIntyre:

"I take echinacea to boost my immune system and ward off colds. If I start to feel a cold coming on, I take it every four hours. I've had my fair share of sore throats, but I've always managed to avoid anything more than that. I haven't had to take a single day off work since I began my herbal practice 24 years ago."

The athlete: former Olympic gold medallist Tessa Sanderson runs her own sports management company. She advises her athletes to take about 500mg of vitamin C every day, far higher than the 60mg normal recommended dose. She also recommends iron supplements.

"Athletes are at increased risk of injury in the winter, because this is the time when they do the bulk of their work, so a lot of people overtrain.

"It's important to keep up salt and glucose levels with energy drinks, and I also believe in eating a good bowl of porridge daily. It's healthy and warming and an excellent source of energy."

The nutritionist: Allison Maxwell, a nutrition expert and partner in the natural health centre Farmacia, in London.

"I refuse to be ill, so I take a lot of supplements, as well as maintaining a healthy diet. I take vitamin E, which is an antioxidant, to counteract the effects of pollution and 1,000mg of vitamin C to keep my immune system healthy. I also take vitamin B complex, because I'm a vegetarian so there's a risk of B12 deficiency.

"Over my salads, I pour a liquid formula called Udo's Oil, which is a combination of flax oil and evening primrose, designed to maintain healthy cells throughout the body. I'm also trying out a new supplement called Rhodiola Rosea, which is a root herb from Russia. It acts as a stimulant on the immune system and is also good for the heart."

Laura Bailey: multivitamins act as an 'insurance policy'

The model: Laura Bailey is a model and actress.

"I take a general multivitamin pill as a sort of insurance policy, especially when I'm travelling and may not be getting everything I need from food.

"I also take evening primrose oil to counter PMS and kava kava because it helps me to calm down, and at this time of year I try to remember to take echinacea to ward off winter germs."

The MP: Dr Evan Harris is science spokesman for the Liberal Democrats and a former GP. He is sceptical of herbal medicines that are claimed to boost the immune system.

"The immune system is complex and it's difficult, even with established medicines, to determine what factors are responsible for undermining it. So it's hard to prove that the immune system has been boosted. I take vitamins and minerals every day, in my food."

The health club owner: Tabitha Ritchie owns Naked, a health club in west London.

"I don't take any supplements. I believe that if you have a healthy diet and exercise, you shouldn't need to take anything extra.

"I occasionally take calcium supplements to ward off osteoporosis, or an extra boost of vitamin C, but that's only if I feel I haven't been getting enough of those in my diet."

The chef: Nick Nairn, a regular on the television show Ready Steady Cook, runs a restaurant in Glasgow and admits that at this time of year kitchens aren't a healthy working environment.

"You're in a confined space, breathing in everybody's germs. You're also very hot and sweating a lot, and nipping out the back door to cool down in the freezing air is a recipe for trouble."

Nairn takes vitamin C and echinacea tablets, although he isn't convinced they work. He prefers to place his faith in drinking half a litre of freshly squeezed fruit or vegetable juice in the morning.

"I use oranges, apples, carrots, pears, whatever's in season. I chop it up the night before, so I don't have to start fiddling around with it at 7am. Then I juice it in the morning: you shouldn't juice it at night or it will oxidise."

-- Anonymous, October 29, 2001

Answers

I think I'm getting a cold. I sneeze a lot at work, and the weather change always gets me somewhat. I don't usually sneeze at work, but Monday night I did it a lot. The girl next to me started calling me Sneezy, but since she is much taller than me I guess it fit.

-- Anonymous, October 29, 2001