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Analysing your goal
Did you know?
33%
of supplements have strong clinical evidence
33%
of supplements have strong clinical evidence
Reviewing evidence and comparing prices across Australian retailers…
Start with the top pick, then add the supporting recommendations if they fit your budget and routine. 3 with strong evidence, 1 moderate.
Vitamin D is foundational for immune defence — most Australians are deficient, especially in winter months.
4 supplements· cheapest tracked option per supplement
2000 IU daily with a fatty meal (breakfast or lunch works well). If you're deficient or live in southern Australia, 4000 IU daily is safe and more effective.
$0.07
/serve
500–1000 mg daily split into 2–3 doses throughout the day (e.g., 500 mg with breakfast and 500 mg with dinner). At the first sign of a cold, increase to 1000 mg daily for 1–2 weeks.
$0.12
/serve
15–30 mg daily as a preventative during cold/flu season, or 75+ mg daily (as lozenges) at the first sign of symptoms for 1–2 weeks. Take on an empty stomach or with food — either works, but empty stomach absorption is slightly better.
$0.17
/serve
500–1000 mg daily, taken with food and ideally alongside vitamin C (they enhance each other's absorption). Take consistently during cold/flu season or high-stress periods.
$0.12
/serve
Also recommended
When to take each supplement for best results
Vitamin C
Split doses throughout the day
Vitamin D3
with a fatty meal
Zinc
This information is for educational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before starting any supplement regimen.
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at first sign of cold
Quercetin
with vitamin C for enhanced absorption