Some do-it-yourselfers take echinacea as a tea made from 2 teaspoons of powdered root in a cup of water three times per day. Two dropperfuls of tincture (concentrated drops) can be used instead, as can 250-500 mg of solid extract in capsule, tablet or lozenge form. Whichever form of echinacea you choose, take it once every four hours until symptoms are gone. At the start of a cold, a loading dose of 4-6 standardized capsules or six dropperfuls of tincture is sometimes used. If a raw throat is one of your symptoms, use a topical form of echinacea (lozenge or drops) to take advantage of the herb's direct soothing action on mucous membranes.

Echinacea is considered a safe herb, but isn't recommended for people with HIV until more is known about its tendency to increase T-cell division (which may be a mixed blessing for such individuals). Those with tuberculosis or autoimmune disorders including lupus, multiple sclerosis, leicosis, connective tissue disorders or collagenosis should avoid echinacea as well, as should those about to have an operation and anyone allergic to ragweed or other plants from the daisy family. Lastly, German health authorities recommend not taking echinacea for more than eight weeks in a row.

Vitamin C
"Sunshine in a bottle" may not be the wonder pill that Linus Pauling, PhD, originally envisioned, but Vitamin C is still high on the list of anyone's cold-prevention cocktail. In fact, research suggests it may boost immunity, according to UCLA immunologist, nutritionist and anti-aging researcher Roy Walford, MD.

"Although not all reports are positive, Vitamin C has been reported to stimulate the immune system," Walford states. "Giving old people Vitamin C by injection for one month in amounts of 500 mg daily led to a substantial improvement in their immune response capacity. In quantities from 500 mg to 3 grams per day, it was found to invigorate the proliferative response of the protective white blood cells known as lymphocytes." Not bad for a bag of oranges.

In fact, Vitamin C is concentrated right where it's needed: in disease-fighting white blood cells called neutrophils. Neutrophils use free radicals to kill foreign invaders like bacteria, and they need Vitamin C to protect themselves from their own weapons. After the neutrophils have taken out the invaders, Vitamin C helps mop up free radical fallout to protect bystander tissues in the airways and other parts of the body.

Interestingly, although many people swear by Vitamin C as a treatment for the common cold, most studies show only a modest reduction in symptoms or no effect at all. Nonetheless, it makes sense to get enough of this vitamin as a preventive measure. Based on the evidence at large, Walford recommends taking 500-1,000 mg of supplemental Vitamin C per day in ester form. More than that will probably not be useful for active women, even during flu season, due to the vitamin's presence in fruits and vegetables. Also, with Vitamin C fortification common in the United States, an active woman can easily get 300 mg or so of Vitamin C per day from food alone.

Zinc
A trace element with powerful antioxidant properties, zinc delivers a two-pronged attack against invading micro-organisms. For prevention, it supports immune

A newer way to use zinc's germ-fighting properties is to deliver it into the sinuses and nasal passages by using a zinc-containing nasal spray. A study published in the October 2000 issue of The Ear, Nose and Throat Journal found this treatment to offer some relief, perhaps by the above direct effect on viruses or a reduction in inflammation.

In the study, researchers led by Michael Hirt, MD, gave 213 people who were just starting to develop cold symptoms either a zinc gluconate nasal gel (Zicam, which is available over the counter) or a placebo spray. The 108 patients getting the zinc needed only 2.3 days to fight their symptoms, whereas it took 9.0 days for the 105 patients getting the placebo spray to get similar relief. Subjects started spraying within 24 hours of the onset of cold symptoms and did so four times per day.

A later study, however, found that another spray with a more defined amount of zinc (0.12% zinc sulfate spray) significantly reduced symptoms on only the first day, and didn't speed overall recovery. It's still early for zinc sprays, and the optimal form of zinc for best results is still being explored. For now, the best you can do is give zinc sprays a try as soon as you feel a cold coming on and see if they work for you.

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