Natural Immune Boosting Supplements for Cold and Flu Season

Ohh what a time to be alive. Never did I think I would be living amidst a global pandemic, but here we are. As if the normal cold and flu season wasn’t challenging enough, now we are adding in an additional worrisome virus. Covid-19 has thrown just about everyone I know for a very large loop (socially, emotionally, financially, health-wise, education-wise, the list can go on and on) and it certainly hasn’t been easy.

Every winter I get questions about what we do to keep our family healthy during cold and flu season, and with the exception of one thing (elderberry), dealing with covid is really no different in terms of how we are boosting our immune systems.

For both adults and kids, I recommend the same things, just different doses.

Multivitamin
Probiotic
Vitamin D
Fish oil
Zinc
Vitamin C
Elderberry*

Why a multivitamin? The Standard American Diet is not very nutrient-dense. Yes, some eat their fair share of organic fruits and vegetables each day, but some do not (think picky kids). We can fill in the gaps with a high quality multivitamin. The food we grow has also become increasingly less nutrient dense due to poorer soil quality, so a multivitamin helps ensure you are getting all the vitamins and minerals you need each day.

Why a probiotic? Did you know, a very large proportion of our immune system is found in our gut? If we don’t have a healthy gut, we are much more susceptible to illness. By taking a probiotic, we are supporting the healthy bacteria in our gut, and creating a stronger immune system.

Why Vitamin D? Vitamin D is SO important for the immune system and it is estimated that a whopping 42% of the US population is deficient. Is it a wonder the US is having such a tough time with Covid? Not only is it necessary for proper immune function, but Vitamin D helps prevent depression, bone loss, and heart disease (interesting link – one of the pre-existing conditions that make someone more at-risk for covid complications is cardiovascular disease). In terms of dosing – it is always a good idea to get tested annually so you are aware of your Vitamin D status. Odds are, your levels aren’t where they should be for optimal immune and energy support, so I feel comfortable recommending the doses below. We get vitamin D naturally from the SUN – this is the most ideal way to get Vitamin D, so if you’re able, go outside during peak sun hours (11am-1pm) and soak it up, ideally sunscreen free for at least the first 15 minutes. Sunscreen blocks our ability to absorb Vitamin D from the sun – a lot of people don’t know this and it’s important to note, especially for our kiddos.

Why Fish Oil? Two reasons. It is anti-inflammatory, and helps support a healthy brain and development. Fish oil has Omega-3 fatty acids (EPA and DHA), which are anti-inflammatory. This is very important when we are sick since inflammation skyrockets (think clogged ears, clogged nose) when we even have a small cold. DHA specifically is important for brain health and development, as it is the most abundant omega-3 found in the brain.

Why Elderberry (or ,why not)? Before Covid, I would recommend supplementing daily with elderberry during cold and flu season as a preventative. It is still recommended to take it for Covid prevention, but if you suspect you have Covid, or have tested positive, studies are showing it is best to stop taking it, as it can actually increase cytokines and fuel inflammation while sick. This is NOT the case with the common cold and influenza, and you can continue taking elderberry until better.

(The below question and answer is an excerpt from this article written by Dr. Andrew Weil)

*Q: Why is elderberry considered safe for prevention but recommended to stop with symptoms or positive COVID-19 test results?

A: Elderberry extracts may help to prevent the early stage of corona virus infections, which includes COVID-19. Elderberry contains compounds which decrease the ability of viruses to infect cells. Elderberry is considered generally safe and in influenza B (cause of common cold), use of elderberry shortens the duration of symptoms. However, as a part of its immune supportive actions, elderberry increases immune cell release of tiny chemicals called cytokines. Specifically, elderberry increases the release of a cytokine called IL-1B which is a part of the inflammatory reaction to COVID-19 that can result in acute respiratory distress. For this reason, to minimize the possibility that elderberry could aggravate the inflammatory “cytokine storm” associated with the more severe COVID-19 infections, it is recommended to stop elderberry at the first signs of infection (fever, cough, sore throat) and/or if you test positive for the virus.

Why Zinc and Vitamin c? These two nutrients have long been shown to help boost the immune system, and I recommend taking them at the onset of symptoms, or daily during cold and flu season for prevention. I do not recommend taking zinc long term (too much zinc can cause a copper deficiency, but for short periods of time when you are worried about being exposed to more illnesses. Vitamin C can be taken daily as a preventative, but I recommend taking at the onset of any symptoms (or if you have been exposed to people who are sick), throughout your illness, then stopping.

Diet

So often, we don’t think about our diet when it comes to cold and flu (and covid) prevention, but eating a healthy diet is one of the MOST important things we can do. It is important to focus on anti-inflammatory foods to help prevent illness, and even more important to focus on the same type of diet when you are sick.

Here are some of my favorite anti-inflammatory foods and beverages:

Cold-water, fatty fish – wild-caught salmon is my favorite on the list, but sardines, mackerel, herring and anchovies are great options too.

Organic berries and vegetables (broccoli, sweet potatoes and peppers are full of vitamin C, so I like to focus on these during the winter months). Tomatoes are another noteworthy veggie full of an anti-inflammatory nutrient called lycopene. No better time for tomatoes than winter chili season.

Turmeric – a spice used in curries and other Indian dishes and is known for it’s bright yellowy-orange hue. Look for tea with turmeric (ginger and turmeric is a great combo) or just focus on delicious Indian food this winter! This Golden Milk is another favorite of mine. Think creamy, golden-colored, anti-inflammatory latte, minus the espresso. Here’s one of my favorite recipes for Golden Milk.

Extra Virgin Olive Oil – use a quality oil for salad dressings and when giving veggies a quick saute. Olive oil is not stable (in other words, it will become damaged and inflammatory, opposed to anti-inflammatory when consumed) when cooked at high heats, so avoid exposing it to heat higher than 350.

Supplements I recommend for kids during cold and flu season:

Please note, I will receive a small commission for purchases made through links in this post.

Multivitamin

Vitamin D – 400 IU daily in addition to what is in their multivitamin.

Mary Ruth’s Liquid spray
Nordic Natural’s Gummy

Fish Oil

Nordic Naturals Gummy

Elderberry

Elderberry with zinc and vitamin c
If you prefer a syrup (without vitamin c and zinc), you can make your own OR
buy the syrup here

Probiotic

Vitamin C and Zinc

I am leaving an option for Vitamin C and Zinc, in case you decide to forgo using elderberry this cold and flu season (due to the risk of exascerbating Covid-19 symptoms that I explained above).

Frunutta Vitamin C and Zinc dissolvable tablets

Supplements for Adults

Multivitamin

Vitamin D

During the winter months I like to recommend a dose of 5,000 IU for adults since we are outside far less. During the spring and summer (if you are outside soaking up the sun!) you can take that dose down to 2,000 IU.