A London-based GP has revealed which cold and flu remedies he recommends and those he would never use. Dr Rupy Aujla, an NHS GP who also hosts the Doctor's Kitchen podcast, warned that many supplements marketed as immune boosters are a 'waste of money' and have little effect on whether someone falls ill.

In a recent Instagram post, Dr Aujla advised: "Stop wasting your money on immune boosters when winter hits. We're all bombarded with these immune boosting supplements. So here are the things that I think are not worth your money."

He first addressed multivitamins, explaining they are unnecessary for those with a healthy diet: "You can get the majority, if not all, of your nutrition completely from food. So I would highly recommend that unless you have a clinical requirement to have a multivitamin that you avoid those, particularly from the of immune boosting ginger shots specifically from the shop. Most of them are loaded with sugar or pressed apple juice, which is essentially sugar."

Dr Aujla has warned against the consumption of ginger shots and mushroom coffee, stating: "Trendy but no solid proof it helps immunity. Plus the quality of most products is difficult to guarantee, many contain fillers and little mushrooms."

He categorised these two as a 'no'. The doctor also shared his thoughts on Vitamin C and Zinc supplements, which he placed in the 'on the fence' category.

He explained: "The two that I'm kind of on the fence about are Vitamin C and Zinc. Now there isn't too much evidence on low doses of vitamin C around 1000 milligrammes per day. But potentially there are some small studies that show that it can shorten the duration of a cold. I think we can get most of vitamin C, if not all of our vitamin C from food, and I would highly recommend you look at rich sources of vitamin C in your diet before you start thinking about supplementation to think Citrus and dark green leafy vegetables those are your go to for vitamin C."

He added: "There is some evidence that zinc may shorten the duration of a cold as well if taken within the 1st 24 hours. But the side effects include upset stomach and nausea, and I recommend you get your zinc from food. So think seafood and nuts and seeds."

Dr Aujla has suggested incorporating two particular supplements to make a notable impact on health, advising: "Vitamin D and K2. Research shows that it may reduce the risk of respiratory infections, and we tend not to get enough vitamin D three from sunlight during winter months, which is why it's part of government guidance."

He also highlighted the potential advantages of whole food supplements, saying, "And there may be a benefit of Whole Foods supplements. I'm thinking seed or lin seed hemp seeds.

These are all rich in fatty acids as well as fibres that can support your gut health and your gut is key to ensuring that your immune system is functioning optimally. So I would focus on high fibre foods and making sure that you have a generally high fibre diet that's focused on plants. So save your money on the basics and get your diet in order before you reach for the supplement cabinet."