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Wellness Without The Noise #15
September arrives, the temperature starts to drop, the children go back to school and suddenly we’re surrounded by advice about how to “boost” our immune systems before winter.
Take this. Drink that. Stock up on these.
But as always, we think it’s worth slowing things down and looking at what some of these ingredients actually are before adding another bottle or packet to the cupboard.
Two botanicals you’ll hear a lot about at this time of year are Echinacea and Elderberry.
Both have long histories of traditional use and both regularly appear in products marketed for the autumn and winter months. But that doesn’t mean every Echinacea or Elderberry product is the same – or that you need to take everything labelled “seasonal wellbeing”.
So, let’s take a closer look.
First, can you really “boost” your immune system?
It’s a phrase you’ll see everywhere as autumn approaches.
The reality is more nuanced.
Your immune system is an extraordinarily complex network involving different cells, tissues and organs. It isn’t simply a dial that can be turned up by taking one particular botanical or supplement.
That’s one reason we’re cautious about phrases such as “immune booster”.
Nutrition does, of course, matter. Certain vitamins and minerals have recognised roles in the normal functioning of the immune system, but that is very different from suggesting that a particular supplement can prevent you from becoming unwell.
Good seasonal wellbeing therefore starts with the decidedly unexciting basics: a varied diet, adequate sleep, regular movement and looking after your general health.
Supplements can sit alongside those things where appropriate. They shouldn’t replace them.
And when you do choose a supplement, understanding what’s actually in it is far more useful than simply following the latest seasonal trend.
What is Echinacea?
Echinacea is probably one of the best-known botanicals associated with the autumn and winter months.
It’s a flowering plant native to North America and is instantly recognisable by its distinctive pink-purple flowers and prominent central cone.
There are several species of Echinacea, including Echinacea purpurea, which you’ll frequently find in supplements.
But here’s something that’s easy to overlook.
Seeing the word “Echinacea” on the front of two products doesn’t necessarily mean you’re buying the same thing.
Different products can use different species, different parts of the plant and different methods of preparation.
Some use the root. Others use aerial parts such as the leaves, stems and flowers. Some contain dried plant material while others use concentrated extracts.
That’s why reading beyond the front of the packet matters.
We’ve explored this in more detail in our recent What Is Echinacea? guide, including the differences between plant parts, extracts and standardisation.
What does a concentrated Echinacea extract mean?
You’ll often see ratios such as 10:1, 20:1 or 45:1 on botanical supplements.
These describe the relationship between the starting botanical material and the resulting extract.
For example, Lewtress Super Strength Echinacea contains 385mg of a 45:1 Echinacea extract alongside 95mg of Echinacea root powder.
Together, the formulation is equivalent to 17,400mg of dried Echinacea per capsule.
The extract is also standardised to 4% chicoric acid.
That doesn’t mean a bigger number automatically makes a supplement “better”. Concentration is only one part of understanding a botanical product.
The species, plant part, extract and overall formulation all matter too.
Echinacea doesn’t only come in capsules
Capsules are perhaps the format most people immediately think of when talking about supplements, but botanical ingredients can be prepared in several different ways.
Within the Lewtress range, for example, Echinacea appears in a number of formulations.
There’s Super Strength Echinacea Purpurea Root Extract for those who prefer a capsule.
There’s also Bio-Active Echinacea Concentrate, providing Echinacea in liquid form.
And then there’s something rather different: Echinacea Kombucha, bringing together traditionally fermented green tea, Kombucha cultures and Echinacea in a botanical drink.
Different formats won’t suit everybody in the same way. Some people prefer the simplicity of a daily capsule, while others prefer liquids or incorporating a botanical drink into their routine.
The important point isn’t that one format is automatically superior.
It’s understanding what you’ve chosen.
And what about Elderberry?
Elderberry is another name that tends to appear everywhere once autumn arrives.
The dark purple-black berries come from the elder tree, Sambucus nigra, a plant with a very long history of traditional use in Europe.
They’re naturally rich in plant compounds, including anthocyanins, the pigments responsible for their characteristic deep colour.
As with Echinacea, however, “contains Elderberry” doesn’t tell you everything about a product.
How the ingredient has been prepared, its concentration, what else has been included in the formulation and the suggested intake are all worth checking.
Lewtress Bio-Active Elderberry Extract provides a standalone liquid Elderberry option for people specifically looking for this botanical.
Echinacea and Elderberry together
You’ll also frequently find the two botanicals combined.
Lewtress Elderberry Echinacea Complex brings Elderberry and Echinacea together in a liquid formulation alongside other botanical ingredients.
Again, this is where reading the actual formulation becomes useful.
A complex isn’t simply the same thing as taking a standalone Elderberry extract or a concentrated Echinacea capsule. It’s a different product designed around a combination of ingredients.
And that’s an important distinction when comparing supplements.
So which seasonal supplement should you choose to support your Autumn wellbeing?
This may not be the answer supplement marketing usually gives you, but:
You don’t necessarily need one.
And you certainly don’t need to buy every botanical associated with autumn.
If you’re considering adding something to your routine, start by asking why.
Are you specifically interested in Echinacea? Would you rather take a capsule or liquid? Are you interested in Elderberry? Would a combination formulation suit what you’re looking for? What dose and concentration does the product actually provide?
Then turn the packet around.
Look at:
- the actual ingredients
- the botanical species and plant part where given
- whether an extract is concentrated
- the amount provided
- other ingredients within the formulation
- the suggested intake
- any warnings or suitability information
Those details tell you considerably more than a photograph of an autumn leaf and the words “seasonal support” ever will.
Autumn wellbeing is bigger than your supplement cupboard
There’s another point worth making.
It’s very easy at this time of year to become focused on what we should buy for our health.
But some of the most useful things we can do aren’t found in a supplement bottle.
As the days become shorter, maintaining good sleep habits, eating a varied and balanced diet, staying active, spending time outside and generally looking after ourselves still matter.
And if your diet or circumstances mean you’re concerned about a particular nutritional deficiency, that’s something worth discussing with an appropriate healthcare professional rather than trying to guess your way through the supplement aisle.
Supplements are exactly what their name suggests.
They supplement the bigger picture.
Wellness Without The Noise
Echinacea and Elderberry aren’t new discoveries created for this year’s autumn wellness trend.
They’re botanicals with long histories of traditional use that are now available in many different modern formulations.
If you choose to include them in your routine, our advice is simple:
Look beyond the ingredient name on the front.
Understand the formulation. Look at what’s actually inside. Choose a format that works for you. Follow the recommended intake.
And don’t let seasonal wellness marketing convince you that you need an overflowing supplement cupboard to look after yourself this autumn.
Sometimes, a little more information and a little less noise is a much better place to start.
Explore the Lewtress Echinacea and Elderberry range and discover the different formulations available.
Food supplements should not be used as a substitute for a varied, balanced diet and healthy lifestyle. Always follow the recommended intake. If you are pregnant, breastfeeding, taking medication, have a medical condition or are unsure whether a supplement is appropriate for you, seek advice from an appropriate healthcare professional before use.
