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MY 13 GO-TO IMMUNE-BOOSTING SUPPLEMENTS AND REMEDIES DURING COLD AND FLU SEASON

This is the time of the year we are most exposed to different viruses and need a strong immune system.

These are my proven supplements and remedies that work as a prevention against viruses and a strong immune system:

*This post contains affiliate links, if you choose to purchase something via one of my links I get a small commission at no extra cost to you.

Vitamin C

Vitamin C has been studied numerous times as beneficial against cold and flu, especially when megadosing with it (6000mg followed by 3000mg) at the onset of any cold or flu-like symptom. The only downside is it can cause diarrhea or an upset stomach in some individuals. Vitamin C can be found in a variety of whole plant-based foods like citrus fruits (oranges, kiwi, lemon, grapefruit), bell peppers, strawberries, tomatoes, cruciferous vegetables such as broccoli, cauliflower, cabbage, and Brussels sprouts. Obtaining nutrients from whole foods is the preferred approach, but, if your immune system needs a boost, you may need to take a supplement.

My best vitamin C recommendations:

Vitamin D

Vitamin D3, the sun vitamin, provides improved resistance to certain diseases together with the development and growth of bones and teeth. As we don’t get enough vitamin D during the winter months it’s important to take it as a supplement together with vitamin K2 to inhibit blood vessel calcification. Because vitamin D is found naturally in very few food sources, it can be difficult to meet your needs through diet alone. My daily recommended dose for adults during winter months is 5000 IU and even higher on the onset of any flu-like symptoms. People with autoimmune disease can take up to 10000 IU daily and get a routine blood test once a year to check the levels of vitamin D in their body.

Generally, 45mcg of vitamin K2 a day is enough for healthy people under the age of 50, but this recommendation only applies if there is no additional vitamin D3 intake from dietary supplements. Anyone who wants to ensure an optimal supply and guarantee that all vitamin K2-dependent proteins are activated in the body, should take at least 100mcg daily. People who have early indications of cardiovascular disease or osteoporosis can take a higher dose.

 Note: If you are taking medication (anticoagulants) to prevent blood clots, please consult your doctor before taking vitamin K2.

My best vitamin D3 recommendations:

My best vitamin K2 recommendations:

Zinc

Zinc can disrupt the replication and infectivity of respiratory viruses and shorten the duration of illness. The best natural sources of zinc can be found in oysters, red meat, poultry, other shellfish, eggs, legumes, nuts, and dairy. There are several types of zinc supplements. Some forms, such as zinc picolinate, zinc citrate, or chelated form of zinc may be better absorbed than others. The tolerable Upper Intake Level (UL) of zinc is 40 mg per day for adults, 4–7 mg per day for infants, 7–23 mg per day for kids, and 23–34 mg per day for teens.

My best Zinc supplement recommendations:

Selenium

Selenium plays an important role in the health of your immune system. This antioxidant helps lower oxidative stress in your body, which reduces inflammation and enhances immunity. The best natural form of Selenium is in Brazil nuts, but do not eat more than two a day as just two of these nuts cover your daily needed amount of selenium. Other natural sources of selenium can be found in fish, meat, eggs, mushrooms, dairy, spinach, lentils, or bananas.

Probiotics

Probiotics are essential for a strong microbiome. The stronger the microbiome the stronger the immune system. Natural sources of probiotics are in fermented food like sauerkraut, kimchi, kefir, yogurt, or miso. Taking probiotic supplements during winter months is a good way to help strengthen your immune system.

My best Probiotics supplement recommendations:

Fish Oil

Fish oil. Recently, scientists have found that omega-3 fatty acids can help remodel the cell membrane (or lipid rafts) in T-cells (immune cells), which means that consuming omega-3s from fish oil can strengthen the immune cells. Other best natural sources of omega-3 fatty acids can be found in fish and shellfish, codliver oil, flaxseeds, pastured or omega-3 eggs, and avocado.

My best Omega-3’s supplement recommendations:

Oil of Oregano

Oil of Oregano. Essential oils from oregano are widely recognized for their antimicrobial activity, as well as their antiviral and anti-fungal properties. Oil of Oregano supplements are usually mixed with a carrier oil so they could be taken internally. My favorite is Oil of Oregano with Carvacrol and Thymol from Garden of Life.

Ginger

Ginger is one of the best natural and cost-effective remedies to strengthen your immune system. Ginger is the ultimate antispasmodic and helps us be less reactive. You can drink a ginger shot, add ginger to your morning smoothie or tea, or add it to your meals like in my Dairy-Free Creamy Butternut Squash Soup.

Turmeric

Turmeric can help boost the health of your immune system through the amazing anti-oxidant, anti-inflammatory, and anti-microbial properties it holds. Studies suggest that turmeric can help provide a boost to the white blood cells that help your immune system fight off bacteria, viruses, and other ailments. For its effectiveness, it’s important to combine turmeric with a little bit of black pepper. If you don’t like the taste of turmeric there are many turmeric supplements available on the market like Turmeric Curcumin with BioPerine 1500mg.

Cayenne pepper

Cayenne pepper. When you consume cayenne pepper regularly, it can help with inflammation reduction, which positively impacts immune function. There’s also evidence that spicy foods like cayenne peppers can boost the good bacteria in your gut. 

Bone broth

Bone broth. Since bone broth helps improve gut health, it’s no wonder that it improves immune health too. After all, the majority of our immune system lives in our gut! And the nutrients present in bone broth help boost your immunity, too. You can make your own bone broth or get it as a supplement. My favorite Bone Broth Formula is designed by Dr. Josh Axe from Ancient Nutrition.

Hydration

Optimal hydration may help support communication and biochemical pathways in the immune system. Clear water or herbal teas are the best way to stay hydrated. Aim for at least 8- 8 oz glasses of clear water per day.

Sleep

Getting enough sleep is proven to be effective for a strong immune system. Your body needs sleep to fight infectious diseases. Sleep deprivation may decrease the production of protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when you don’t get enough sleep. National Sleep Foundation guidelines advise that healthy adults need between 7 and 9 hours of sleep per night

How many of these vitamins or remedies do you already use? Are you struggling with your immunity or have gut health related issues. Let’s connect in my free 30 minutes discovery call!

Note: This information is not a substitute for medical advice. All information, content, descriptions, and material is for informational purposes only and is not intended to substitute for the consultation, diagnosis, and or medical treatment of a qualified physician or healthcare provider. The use of this content is at your sole risk.

FOOTNOTES: Healthline, Vitaminexpress

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