When it comes to immune health, different stages of illness call for different types of support. Whether you’re preparing for cold and flu season, feeling the first signs of illness, actively fighting an infection, or recovering, the right supplements and lifestyle choices can make a difference.
This guide breaks down seasonal immune support (long-term preparation) and temporary immune support (for when you’re already feeling under the weather), along with extra tips for faster recovery.
1️⃣ Preparing for Cold & Flu Season: Long-Term Immune Support
The best way to stay ahead of seasonal illness is to strengthen your immune system before you get sick. These supplements support overall immune resilience when taken consistently over weeks or months:
🔸 Reishi Mushroom
Reishi is an adaptogenic mushroom rich in beta-glucans, which help modulate immune function. It has traditionally been used to support stress resilience and overall well-being. Try adding reishi powder to a smoothie or brewing it as tea.
🔸 Probiotics
Since 70-80% of immune cells reside in the gut, a healthy microbiome is essential for a strong immune response. Regularly consuming probiotics—either in supplement form or through fermented foods (like sauerkraut, kimchi, or kefir)—helps support gut and immune health.
🔸 Vitamin D
Vitamin D is a key player in immune function, especially during the darker months when sunlight exposure is limited. Research shows that low vitamin D levels are linked to increased infection risk and severity. If you’re unsure of your levels, consider getting tested and supplementing as needed.
👉 Bonus Tip:
To further enhance immune readiness, optimize your sleep, manage stress, and eat nutrient-dense foods rich in vitamins A, C, E, and zinc. Here’s how:
Optimize Your Sleep:
Sleep is your body’s natural reset button, and getting quality rest is essential for immune function. Aim for 7-9 hours of uninterrupted sleep each night. Prioritize sleep hygiene by keeping a consistent bedtime routine, minimizing screen time before bed, and creating a calm, dark sleeping environment.
Manage Stress Effectively:
Chronic stress weakens the immune system, making you more susceptible to illness. Regular stress management is key. Consider incorporating relaxation techniques such as meditation, deep breathing, yoga, or journaling. Mindfulness practices can help you stay grounded during stressful times and improve overall health.
Use Essential Oils: Consider using an essential oil diffuser with immune-boosting blends (such as eucalyptus, tea tree, and lemon) to help purify the air and support respiratory health.
Humidifier: Adding moisture to the air with a humidifier can help maintain mucosal integrity in the respiratory system, especially in dry winter months.
Eat Immune-Boosting Foods:
Consuming a variety of nutrient-dense foods helps support your immune system long-term. Include vitamin-rich options like citrus fruits, leafy greens, bell peppers, and carrots. Zinc-rich foods like pumpkin seeds, cashews, and chickpeas can help regulate immune function. Omega-3-rich foods, like fatty fish and flaxseeds, also reduce inflammation and support the immune system.
2️⃣ First Signs of Illness: Immediate Support
If you start feeling the first signs of a cold or flu—such as a sore throat, sneezing, or fatigue—these supplements may help reduce symptom severity and duration.
🔹 Elderberry
Elderberry may not prevent colds or flu, but studies show it can help reduce symptom severity and duration. It’s commonly taken as a liquid concentrate or in capsules.
🔹 Vitamin C
While controversial, a 2023 meta-analysis found that vitamin C reduced cold severity by 15% and may shorten severe colds (but not necessarily mild ones). The benefits were seen in people who took at least 1 gram per day.
🔹 Zinc
A 2024 review of 34 studies found that while zinc doesn’t prevent colds, it may reduce their duration. Zinc lozenges or pills may be helpful in the first 24-48 hours of symptoms.
🔹 Vitamin D
Critical for regulating both branches of your immune system, vitamin D helps your body produce proteins that line the respiratory tract, keeping you in good shape.
🔹 Vitamin E
Provides extra antioxidant support to help combat oxidative stress and maintain a healthy immune response.
🔹 Quercetin & Resveratrol
These plant compounds found in fruits and vegetables promote wellness by supporting antioxidant status and a healthy inflammatory response.
🔹 Geranylgeraniol (GG)
A molecule that plays a pivotal role in cellular health, protein synthesis, and maintaining antioxidant status.
👉 Bonus Tip:
Stay hydrated, prioritize rest, and avoid excessive sugar, which can temporarily weaken immune function.
3️⃣ Active Cold or Flu: Managing Symptoms & Supporting Recovery
When you’re in the middle of a cold or flu, symptom management and immune support are key. Here are a few additional strategies:
🔸 Hydration & Electrolytes
Proper hydration thins mucus, helps clear congestion, and supports immune function. Warm fluids like herbal teas, bone broth, or lemon water can be soothing. If feverish or sweating, consider electrolyte-rich drinks (without excessive sugar).
🔸 Herbal & Nutritional Support
- Echinacea: Known for its antiviral, antibacterial, and immune-boosting properties. Research suggests it may help reduce the severity and duration of cold symptoms when taken early.
- Astragalus: A powerful adaptogenic herb traditionally used in Chinese medicine. It helps modulate the immune system, promote T-cell activation, and may support overall immune function.
- Elderberry: Rich in antioxidants, elderberry has been shown to reduce the duration and severity of upper respiratory symptoms. Its antiviral and immune-boosting properties make it a go-to for cold and flu recovery.
- Andrographis: Often used to combat the common cold, Andrographis has immune-stimulating effects and helps activate the body’s inflammatory response to fight off infections.
- Larch Arabinogalactan (Larix laricina)
This plant extract stimulates the immune system by enhancing macrophage activity and boosting gut health. Larch arabinogalactan has been shown to support NK cell activity and decrease the incidence of the common cold by improving the body’s defense mechanisms. - Lauric Acid (LA)
Found in coconut oil and palm kernel oil, lauric acid is a saturated fatty acid with strong antimicrobial properties. Studies show it supports immune cell activity, particularly against antibiotic-resistant strains like Staphylococcus aureus, while also promoting T-cell differentiation in the gut. - Medicinal Mushrooms
Mushrooms like Cordyceps, Shiitake, Maitake, and Reishi are rich in immune-boosting beta-glucans. These mushrooms help activate NK cells and promote a healthy inflammatory response. They support immune modulation and encourage the body’s ability to respond to infections. - Beta-1,3 Glucan
This soluble fiber from fungi and yeast is well-known for its immune-modulating effects. It strengthens both humoral and cellular immune responses, helping the body defend against infections more effectively. - NAC (N-Acetyl Cysteine): Helps thin mucus and supports lung function.
- Honey & Ginger: Honey can soothe a sore throat, and ginger has anti-inflammatory properties. Try our Ginger Juice Tea for Flu recipe here.
🔸 Prioritizing Rest
Your immune system works hardest while you sleep and rest. Allow yourself to slow down, nap when needed, and avoid overexertion.
4️⃣ Post-Illness Recovery: Restoring Immune Function
After a cold or flu, it’s normal to feel fatigued or run-down for a while. Here’s how to support recovery:
🔹 Replenish Nutrients
Illness can deplete key nutrients, so focus on whole, nutrient-dense foods rich in:
- Zinc & Vitamin C: To rebuild immune function
- Magnesium & B Vitamins: To restore energy levels
- Protein & Healthy Fats: To support tissue repair
🔹 Gut & Immune Reset
Since illness (and certain medications) can disrupt gut health, probiotics and fermented foods can help restore microbial balance.
🔹 Gentle Movement & Sunlight
Once you’re feeling better, light movement like walking, stretching, or yoga can help improve circulation and energy levels. Rebounding (gentle mini-trampoline exercise) can stimulate the lymphatic system to promote detoxification. Exposure to natural light can also regulate your sleep cycle and boost vitamin D production
Final Thoughts
Our immune system is complex and ever-adapting, so there’s no magic pill for instant protection. However, by focusing on long-term support, quick response strategies, and recovery tools, you can strengthen your body’s defenses and bounce back faster when illness strikes.
👉 Free Functional Medicine Discovery Call
If you’re looking for personalized guidance on optimizing your health and immune function, schedule a free functional medicine discovery call here. Together, we’ll explore your health needs and create a tailored plan to help you feel your best.
References
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Wimalawansa SJ. Infections and Autoimmunity-The Immune System and Vitamin D: A Systematic Review. Nutrients. 2023;15(17):3842. Published 2023 Sep 2. [link]
Yuan C, He Y, Xie K, Feng L, Gao S, Cai L. Review of microbiota gut brain axis and innate immunity in inflammatory and infective diseases. Front Cell Infect Microbiol. 2023;13:1282431. [link]
Hemilä H, Chalker E. Vitamin C reduces the severity of common colds: a meta-analysis. BMC Public Health. 2023;23(1):2468. Published 2023 Dec 11.[link]
Nault D, Machingo TA, Shipper AG, et al. Zinc for prevention and treatment of the common cold. Cochrane Database Syst Rev. 2024;5(5):CD014914. [link]
Wieland LS, Piechotta V, Feinberg T, et al. Elderberry for prevention and treatment of viral respiratory illnesses: a systematic review. BMC Complement Med Ther. 2021;21(1):112. [link]
