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10 Essential Supplements: Fall Edition

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Fall is here in full force, and so the cold and flu season. If you want to kick off the season in good health(and stay that way), choose vitamins and herbs that can boost your immune system. We hear you, it gets complicated: we and we all get easily confused when choosing the right supplements to implement into our daily regime. If you are one of them, do not worry as we've got your back. We have compiled our annual list with 10 Essential Supplements: Fall Edition - this will help you to enjoy the season without facing any health issues. Let’s have a look at them.
Vitamin D
The major source of Vitamin D is the sun. Our skin can absorb this supplement from the ultraviolet rays of the sun. Unfortunately, starting in the fall,  our levels of the "sunshine vitamin" tend to drop, with scientists at the University of California–Davis stating that current recommended intake levels for vitamin D need to be increased by as much as 500 percent during the colder months to support healthy vitamin D levels. Supplementing during the season with a supplement is an ideal option to get the required dose of Vitamin D and get the protection against the flu and colds.
Vitamin C
Vitamin C supplements can help to alleviate the effects of numerous infections. Furthermore, it can also assist in providing relief from the common cold. A point to remember here is that excess consumption of Vitamin C can result in certain diseases including gastric distress and diarrhea, so just make sure you take this in moderation.
Zinc
Zinc supplements can also help to provide relief from the common cold. Furthermore, it strengthens the immune system and is particularly suitable for athletes or those individuals who sweat a lot as they are at more risk of suffering from an insufficiency of zinc.
Vitamin E
Vitamin E supplements can help to form a protective layer against catching a common cold and/or the flu. This antioxidant vitamin doesn’t do much to lower its duration but can help to combat its symptoms. Therefore, it is also known as an immune booster vitamin.
Elderberry
Elderberry boosts antioxidants properties; therefore, it can help to provide relief from influenza. Instead of using cooked Elderberry (as it can cause nausea), it is recommended to take its supplement slightly uncooked. Furthermore, the roots and leaves of the Elderberry can also prove to be poisonous. Hence, it is better to use its supplements for strengthening your immune system during the winter season.
Andrographis
Also known as King of the Bitters, a traditional Chinese herbal medicine used for infections and inflammation. It exerts its anti-microbial effects by upregulating the expression of a particular peptide, which has been found to have an important role in innate immunity.
In a pilot study, patients who took tablets containing mostly Andrographis and a small amount of Siberian ginseng for 5 days, had fewer complications of influenza compared with those in the control group. The herbs helped to reduce the duration of the disease and induce a quicker recovery, as well as reduce the number of days on sick leave. 2
Berberine
This an active constituent of herbs such as goldenseal, coptis, and phellodendron. In a mouse study, berberine was shown to decrease the mortality rate from 90% to 55% and reduce viral load in the lungs 3. Berberine also inhibited viral neuraminidase activity and the production of inflammatory substances in vitro, which suggests it may prevent further damage to the body’s tissues and organs.
In another study, aqueous extracts of Phellodendron amurense demonstrated strong inhibition of the growth of H1N1 influenza A strains in mice. Inflammatory mediators were also inhibited by Phellodendron amurense in this experiment.4
Echinacea
One of the most widely used herbs to treat influenza. It acts on the immune system by stimulating and modulating it and it has anti-viral and antibacterial properties. Echinacea may improve the response to the influenza vaccine by reducing the severity of respiratory symptoms, as demonstrated in a preliminary study 5. A laboratory experiment also showed that E.purpurea root prevented influenza A virus-induced bacterial adhesion and the expression of inflammatory cytokines6.
Astragalus
Astragalus is an adaptogenic herb with a long history of use in traditional Chinese medicine. It boosts the immune system, reduces inflammation, and has been used to treat chronic asthma. Research shows that astragalus also has anti-fatigue effects and can improve endurance, which may be helpful for those who feel run down from seasonal allergies. I recommend astragalus to reduce seasonal allergy symptoms such as a runny nose, sneezing, and itching.
Peppermint Essential Oil
Because peppermint acts as an expectorant and has the power to discharge phlegm and reduce inflammation, peppermint oil can be used to unclog the sinuses and relieve scratchy throats. A study published in the European Journal of Medical Research found that peppermint can be used for the treatment of chronic inflammatory disorders such as bronchial asthma, colitis, and allergic rhinitis. Fall Edition, 10 Essential Supplements
A Final Word
At PALO, we do the work so you don't have to worry about a thing. Now that you have in hands the list of our fall edition,10 essential supplements, find below our recommendations to kick-off this fall protected, naturally. 
DEFENSE for immunity $24  is a proactive daily approach to immune health because no matter what season, your immune system can always use a little boost. This potent botanical blend, composed of powerful minerals, vitamins, and adaptogens including Astragalus, Vitamin C, Zinc, Ginseng, Andrographis, and Berberine support your body to deal with immune discomfort. Fall Edition, 10 Essential Supplements
ESSENTIAL daily vitamin, $18 (2 month supply) is our  all-inclusive supplement formulated with crucial nutrients to help fill the nutritional gap of your everyday diet including Vitamin D, E, C and Zinc. Fall Edition, 10 Essential Supplements
 
References
  1. Australian Influenza Surveillance Report - 2017 Season Summary https://www.health.gov.au/internet/main/publishing.nsf/Content/cda-surveil-ozflu-flucurr.htm
  2. Kulicheno et al. (2003). Journal of Herbal Pharmacotherapy, Vol. 3(1)
  3. Wu et al. (2011). Chinese Journal of Integrative Medicine, 17(6):444-452
  4. Kim et al. (2016). BMC Complementary and Alternative Medicine, 16:265 DOI 10.1186/s12906-016-1206-x
  5. Di Pierro (2012). Alternative Medicine Review: A Journal Of Clinical Therapeutic, Vol. 17 (1), pp. 36-41
  6. Vimalanathan et al. 2017). Virus Research, Vol. 233, pp. 51-59