When you have a cold or a nasty case of the flu, what’s the first thing you do? If you run to the drugstore to stock up on medications, you may want to consider an alternate approach.

Natural supplements have long been used to help fight and prevent the things that give you runny noses, chills, muscle aches, coughs and fevers. Consider adding these to your feel-better plan:

Vitamin C
Citrus fruits and their juices are good sources of vitamin C, an essential nutrient that boosts the immune system. This vitamin increases the production of white cells and interferon, an antibody that stops viruses from entering cells. It is also an antioxidant that helps to reduce free radicals, which can disrupt the immune system. To stay healthy and stave off sickness, eat a fresh orange or drink a glass of unsweetened juice every day—or consider a vitamin C supplement if that’s not practical. If you become sick, a higher-than-normal dose of vitamin C (1000 to 4000 mg per day) may make your cold shorter and milder.

Carotenoids
Green leafy veggies are packed with antioxidants that keep your immune system running like a well-oiled machine. They are filled with carotenoids, including beta carotene, lutein and zeaxanthin, which help to strengthen your immunity levels. Broccoli, spring greens, cabbage, spinach and sprouts are all good sources of these carotenoids, but kale is especially good—and it's loaded with vitamin C and folate, a B vitamin that helps keep the immune system strong.

Whole Grains
Fend off nasty bugs by swapping white, processed carbs for whole grain cereals, bread, brown rice and whole wheat pasta. These beneficial grains stimulate the production of good bacteria and increase resistance to cold and flu.

Probiotic Yogurts
Probiotics are friendly bacteria that boost immunity by ensuring white cells and antibodies are ready to attack if they're needed.

Vitamin E
Vitamin E stimulates cells that destroy germs and enhances the production of immune cells that produce antibodies. Wheat germ oil, almonds and turnip greens are all good sources of Vitamin E.

Echinacea
This herb is most effective when taken at the first signs of a cold or the flu. It has been shown to shorten the duration of a bug and lessen the severity of any symptoms.

Zinc
Zinc lozenges containing zinc gluconate, zinc-gluconate-glycine, or zinc acetate can help stop a cold virus and shorten your illness.

More Tips
In addition to the above nutritional suggestions, you can also help relieve cold and flu symptoms with these following tips:

Drink Fluids
Non-caffeinated drinks such as water or low-sugar juices may help loosen and clear out mucus, soothe a sore throat and replace fluid loss due to a fever or runny nose. Additionally, warm liquids such as herbal teas or broth-soups, not only keep you hydrated, but their heat may also help fight off infection and relieve congestion.

Get your Rest
Make sure you take it easy when you’re sick. Lie down, stay warm and don’t fight sleep if you’re tired. This will help your body keep all the energy needed and available to combat the virus.

Humidity Helps
Infections and viruses thrive in cold, dry environments so you can help overcome sickness by staying warm and increasing humidity levels. Also, when you are exposed to areas of low humidity, your nose mucus dries up and isn’t able to defend against harmful viruses and bacteria as well. Use a humidifier to boost humidity levels, and use a nasal mist to keep your nasal passages moist.