4 Excellent Supplements To Boost Your Immune System

Being sick stinks! Your whole routine goes out the window whether it is you getting sick or taking care of a sick family member. I've been very lucky that over the past several years. I've been able to avoid the flu, viruses and colds. One reason I have such a strong immune system is I take supplements 5 days a week.

I've never taken the flu shot since I don't have underlying health conditions. Even without taking the flu shot, I don't get the flu! While I am able to avoid the flu shot, you have to do what you think is right for your health. If you prefer to take the flu shot, that is your decision. The most important thing we can do for our health is to be our own health champion.

There are always going to be new viruses and illnesses to deal with. A few years ago, SARs and MERSA were in the news. In 2020, COVID-19 is the latest virus to make its way into the human population. Vaccines are being worked on for those who want to take them. Even with vaccines you can still get a flu or virus, it just may be less severe.

Supplements have the ability to strengthen immune cells by providing powerful antioxidants to the body. Even when we eat a healthy diet that includes 7 to 9 servings of fruits and vegetables a day, our body can use the extra support supplements provide. The sad truth is that our food supply simply does not have the nutrients it used to.

A Kushi Institute analysis of nutrient data from 1975 to 1997 found that average calcium levels in 12 fresh vegetables dropped 27 percent; iron levels 37 percent; vitamin A levels 21 percent, and vitamin C levels 30 percent. A similar study of British nutrient data from 1930 to 1980, published in the British Food Journal, found that in 20 vegetables the average calcium content had declined 19 percent; iron 22 percent; and potassium 14 percent. Yet another study concluded that one would have to eat eight oranges today to derive the same amount of Vitamin A as our grandparents would have gotten from one. (Source: Scientific American)


While I do not get vaccinated, it doesn't mean I won't get sick. Being sick is actually a great way to keep the immune system strong. Fighting pathogens is exactly what the immune system wants to do. By fighting germs we develop immunity which allows our body to get stronger.

Did you know that 70% of the immune system is in our gut? That means not only do we need to give our bodies nutrients to strengthen our immune system, we need to keep our gut healthy. How do you know if you gut is unhealthy?

Does any of this sound like you?

👉Diarrhea and/or constipation

👉Bloating and gas

👉Weight gain

👉Congestion, coughing, wheezing

👉Brain fog, difficulty recalling words, short term memory issues

👉Headaches and migraines

👉Acne and itchy skin

👉Tired all the time

👉Sensitivity to fragrances and chemicals

If you said yes to just one of the above, your body is telling you something is not right. Discovering the root cause and how to get healthy can be confusing and hard! I am here to help.

I am a Certified Holistic Nutritionist obsessed with teaching people just like you how to heal their gut so you can stop suffering and get back to living!

I offer a FREE 30 minute strategy session where we will talk about your specific symptoms and how the Simply Great Health program can help.

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I take supplements 5 days a week. You may be wondering why not 7 days a week. Isn't more better? That is a typical thought in the US. We always think that if we know of something that will help us stay healthy, why not take more of it.

Truth is we don't always need more. Sometimes, the proven dose for keeping a body healthy is enough. Also, if you are eating a balanced diet where you get 7 to 9 servings of vegetables a day, eat very little animal products, drink half your body weight in ounces of water daily and move your body, then 5 days a week of supplements will work for you.

If you are eating the standard American diet of processed foods, very few fruits and vegetables, drinking very little water and eating mostly animal products, then you may need to take supplements 7 days a week.

Below are 4 immune supporting supplements that have been studied to demonstrate their effectiveness. Before taking any supplements, you should do your research based on your unique health situation. Talk to your doctor if you are taking medications. Work with a Holistic Nutritionist to identify what supplements will support your health goals.

It's more than coincidence that the cold and flu season occurs when people get less seasonal sunlight. People need vitamin D to activate a variety of germ-fighting immune factors. A global study confirmed Vitamin D helps the body fight acute respiratory infection, which is responsible for millions of deaths globally each year. (Source: The Harvard Gazette)

How much vitamin D should I take?

Dose: Take 2,000 - 5,000 IU daily. You can increase the dose to 10,000 IU daily during the first three days of the cold.


Vitamin C is a water soluble vitamin which means that the body does not store it easily. That means we need to supplement it everyday to get the immune protecting benefits. Vitamin C can easily fight respiratory illness if the body has sufficient levels of vitamin C.

How many mg of vitamin C per day?

Dose: At a minimum 200 mg daily. Since it is water soluble, you can take much higher doses as long as it doesn't cause gas pains or diarrhea. Products like Emergen-C make it easy to get 1,000 mg, especially if taking pills is an issue.

Studies show our gut bacteria and probiotics can prevent and reduce cold and flu symptoms. For example, researchers found that supplemental Bifidobacterium bifidum reduced symptoms among stressed college students. Another study reported that Lactobacillus rhamnosus GG eased upper-respiratory tract symptoms in children attending day care.

"Much of the immune system consists of, or is programmed by, cells in the gut lining,” says Jennifer Kaumeyer, ND, of the Riordan Clinic in Wichita, Kansas. “Probiotics and zinc are among the supplements that help keep these cells healthy.” (Source: Delicious Living http://goo.gl/a6Xby9)

A frequent question I get is: When should you take probiotics? It is best to take them before going to bed. Our digestive system is hard at work while we sleep. During the day, the digestive system is preoccupied with digesting food. But when we sleep, it gets a break from digesting food and can focus on repairing the gut. This helps restore the immune system.

Dose: Take 3-5 Billion of a probiotic daily, before cold and flu season starts - better yet take it year round. There is emerging research about how probiotics can help with weight management and mood, among other things. Look for a supplement that combines Bifidobacterium and Lactobacillus, which are the most plentiful bacteria in our bodies.


Elderberry seems to be one of the most popular immune system ingredients. The question becomes: Is elderberry good for you? The answer is yes! Elderberries have long been used to weaken viruses in the body.

Elderberry has been studied for its role in reducing the severity of flu symptoms when it is taken at the beginning of the illness. (Source: Zakay-Rones et al., 1995) Elderberry syrup that you can buy in the stores or online have a great taste so even the little ones will want to take it!

How much elderberry should I take?

Dose: Elderberry syrup should be taken 4 to 6 times a day with a dose of 4 to 6 milliliters.


Taking supplements is just one way to support a healthy immune system. A healthy lifestyle that includes eating fruits, vegetables, reducing animal products, staying hydrated and moving the body will keep your immune system strong as well. Our immune system wants to support a healthy body all year round, not just during cold and flu season. Working with a Holistic Nutritionist can help you identify what steps to take to improve your health.

Do you think you will try any of the above supplements? Let me know by leaving a comment below.

#immunesystem #healthy #guthealth #IBS #plantbased #digestive


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