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I asked grok and I actually REALLY the answers.

Zinc, D (if you’re deficient) DGL, green tea and LOTS of fermented foods.

Grok:

Below is a list of 10 antiviral supplements, ranked based on scientific evidence, historical use, and their demonstrated ability to support immune function or directly combat viral infections. These are drawn from recent reviews and studies on antiviral properties, with explanations for each.

- **Zinc**: Zinc has antiviral properties, particularly against rhinoviruses (common cold), by blocking viral binding to nasal epithelial cells via the ICAM-1 receptor. Research indicates it can reduce cold duration by 20–40% if taken within 24 hours of symptoms (13–23 mg lozenges every 2 hours for a week).[](https://gilbertlab.com/immune-system/supplements-to-boost-immunity/)[](https://www.arthritis.org/health-wellness/treatment/complementary-therapies/supplements-and-vitamins/vitamins-to-fight-viruses)

- **Elderberry (Sambucus nigra)**: Rich in polyphenols, elderberry has shown antiviral effects against influenza A and B and some coronaviruses by blocking viral entry into cells. A 2018 review found it reduced upper respiratory symptoms and shortened flu duration by up to 4 days. Available as syrups or capsules.[](https://www.healthline.com/nutrition/antiviral-herbs)[](https://www.healthline.com/nutrition/immune-boosting-supplements)

- **Vitamin D**: Essential for immune regulation, vitamin D reduces respiratory infection risk, especially in deficient individuals. A 2019 review showed it lowered infection rates by up to 36% in those with optimal levels. Supplements (600–2000 IU daily) are crucial for those with limited sun exposure.[](https://gilbertlab.com/immune-system/supplements-to-boost-immunity/)[](https://www.healthline.com/nutrition/immune-boosting-supplements)

- **Quercetin**: A flavonoid with anti-inflammatory and antiviral properties, quercetin may inhibit viral entry by disrupting SARS-CoV-2’s interaction with ACE2 receptors and block viral replication. Studies suggest 250–500 mg twice daily with vitamin C for synergistic effects against coronaviruses.[](https://gilbertlab.com/immune-system/supplements-to-boost-immunity/)[](https://eurjmedres.biomedcentral.com/articles/10.1186/s40001-022-00818-5)

- **Licorice Root (Glycyrrhizin)**: Contains glycyrrhizin, which has antiviral effects against SARS-CoV, herpes, and hepatitis C by inhibiting viral replication and inflammation. Used in traditional Chinese medicine, it’s available as teas or capsules but should be used cautiously due to potential side effects.[](https://www.healthline.com/nutrition/antiviral-herbs)[](https://draxe.com/nutrition/antiviral-herbs/)

- **Green Tea (EGCG)**: Epigallocatechin-3-O-gallate (EGCG) in green tea blocks viral entry by interfering with membrane proteins of RNA and DNA viruses. Its antioxidant and antimicrobial properties support immune health. Available as supplements or teas.[](https://gilbertlab.com/immune-system/supplements-to-boost-immunity/)

- **Echinacea**: This herb enhances immune response and has shown antiviral effects against coronaviruses and influenza in studies. A 2020 study noted its potential to prevent respiratory issues from progressing. Best taken as extracts or capsules at the onset of symptoms.[](https://www.medicinenet.com/16_best_antiviral_herbs_supplements_boost_immune/article.htm)[](https://www.walmart.com/c/kp/antiviral-supplements)

- **Curcumin (Turmeric)**: A potent antioxidant, curcumin inhibits viral entry, replication, and inflammation, with studies showing efficacy against SARS-CoV-2 and influenza. Doses of 500–1000 mg daily with black pepper (for absorption) are recommended.[](https://pmc.ncbi.nlm.nih.gov/articles/PMC10420791/)[](https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2020.570122/full)

- **Probiotics (Lactobacillus, Bifidobacterium)**: These support gut immunity, which is critical for antiviral defense. A Cochrane review found probiotics reduced respiratory infections by 47% and shortened colds by nearly 2 days. Found in yogurt, kefir, or supplements with diverse strains.[](https://www.healthspan.co.uk/guides/immune-system-boosters/)[](https://www.arthritis.org/health-wellness/treatment/complementary-therapies/supplements-and-vitamins/vitamins-to-fight-viruses)