In the colder months, our bodies often need a little extra support to navigate the challenges that come with seasonal transitions. The immune system is tasked with protecting us from a surge of viruses, stress, and the wear and tear that winter can bring, all while we may be getting less sunlight, less movement, and fewer fresh, vibrant foods. This wellness protocol is designed to provide a holistic approach to fortifying your immune system, boosting vitality, and supporting your body in staying resilient and balanced as the days grow shorter.
The foundation of this strategy is rooted in science-backed nutrients that help the body maintain a strong immune response and overall wellness. Vitamin D3 and Vitamin K2 work synergistically to support immune function, promote bone health, and ensure optimal calcium metabolism—critical during times when sunlight is scarce. Meanwhile, Vitamin C and Zinc are time-tested essentials for immune resilience, helping to bolster the body's defenses against common colds and infections, while also reducing the severity and duration of illness should it occur. We’ve included Omega-3 fatty acids, rich in EPA and DHA, not just for their anti-inflammatory benefits, but also for their critical role in keeping your heart, brain, and joints in top shape during this season of rest and restoration.
This list goes beyond just immune function. It addresses the whole person, recognizing that gut health, stress, and sleep are intimately connected to our immune system. Probiotics foster a diverse and healthy gut microbiome, which acts as the gateway to immune function and mood regulation. At the same time, adaptogens like elderberry and nutrients like magnesium offer support for managing seasonal stress, improving sleep quality, and enhancing emotional resilience. These elements not only help you ward off illness but also ensure that you move through the season with a sense of balance, vitality, and ease.
We curated this list based on the very practices and supplements we use at home to support our own health and well-being during the colder months. We’ve carefully selected each nutrient and lifestyle strategy with the intention of nurturing a strong immune system, reducing inflammation, and promoting vitality in the face of seasonal challenges. These are the same supplements we trust for our own family, and the same mindful approach to wellness that guides us through the transition from fall to winter, ensuring we stay resilient, vibrant, and balanced. Through years of experience, both professionally and personally, we've found that these simple yet powerful elements are essential for maintaining health when the weather turns colder, and we are honored to share them with you.
This protocol is designed for anyone seeking to maintain their health through the fall and winter months—especially those who experience a dip in energy, mood, or immune strength during this time. It’s also for those who understand the importance of prevention and want to enter the colder months with a strategy that’s both mindful and scientifically grounded. Whether you’re a busy professional navigating holiday stress, a parent juggling seasonal transitions, or someone simply looking to stay healthy and vibrant, this approach honors your body’s innate wisdom and ability to thrive.
Here's where I break it all down:
Supplements
Vitamin C:
Why: Vitamin C is a potent antioxidant that supports the immune system by promoting the production and function of white blood cells, which help fight infections. It also helps repair tissues and neutralize free radicals.
Dosage: 500–1000 mg daily (may increase during immune challenges).
Brand: Quicksilver Vitamin C with Elderberry - or Codeage Liposomal Vitamin C
Vitamin D3 + K2:
Why: Vitamin D plays a crucial role in immune defense, especially in the fall and winter months when sun exposure is reduced. It enhances the pathogen-fighting effects of monocytes and macrophages, white blood cells that are important for immune defense. K2 helps with calcium metabolism, ensuring proper immune function and bone health.
Dosage: 2000–5000 IU of Vitamin D3 per day (adjust based on blood testing).
Brand: Metagenics Vitamin D 5000/K2.
Zinc:
Why: Zinc is essential for the proper function of immune cells and helps reduce the duration of colds and other upper respiratory infections. It also plays a key role in immune response and supports wound healing.
Dosage: 15–30 mg daily (higher doses during illness).
Brand: Thorne Research PicMins.
Probiotics:
Why: A healthy gut microbiome is closely linked to a robust immune system. Probiotics support the gut barrier, prevent harmful pathogens from taking hold, and boost the production of immune cells.
Recommended Strains: Look for strains like Lactobacillus and Bifidobacterium for immune support.
Dosage: At least 10 billion CFUs daily.
Brand: Designs for Health Probiomed - or - Renew Life Ultimate Flora Probiotic.
Essential Fatty Acids (EFAs, Omega-3s):
Why: Omega-3 fatty acids (EPA and DHA) have anti-inflammatory properties that help regulate the immune response and reduce chronic inflammation. This is key for preventing illness during the colder months.
Dosage: 1000–2000 mg of combined EPA/DHA daily.
Brand: Metagenics OmegaGenics EPA-DHA 1000 Fish Oil - or - Nordic Naturals Ultimate Omega.
Elderberry Extract:
Why: Elderberry has been shown to reduce the duration and severity of colds and flu by boosting the immune system’s response. It’s rich in antioxidants and has anti-viral properties.
Dosage: 500 mg daily, or as needed during illness.
Brand: Sambucol Black Elderberry Syrup.
Quercetin:
Why: Quercetin is a powerful flavonoid with anti-inflammatory, antioxidant, and antiviral properties. It can support immune health by reducing inflammation and enhancing the effects of zinc in fighting infections.
Dosage: 500 mg daily.
Brand: Thorne Research Quercetin Phytosome.
Lifestyle and Dietary Strategies
Focus on Anti-inflammatory Foods:
Prioritize a diet rich in whole foods, particularly fruits and vegetables, that are packed with antioxidants and phytonutrients. Consider:
Dark leafy greens (spinach, kale)
Berries (blueberries, raspberries)
Citrus fruits (oranges, lemons) for vitamin C
Garlic and ginger for their immune-boosting and anti-inflammatory properties.
Stay Hydrated:
Staying well-hydrated is essential for maintaining healthy mucous membranes in the respiratory tract, which are your body’s first line of defense against viruses and bacteria.
Aim for at least 8 glasses of water daily, and consider herbal teas like echinacea, ginger, or turmeric for additional immune support.
Get Quality Sleep:
Sleep is critical for immune function. Aim for 7-9 hours of restorative sleep per night to keep your immune system functioning optimally.
Consider taking Magnesium Glycinate to improve sleep quality by promoting relaxation.
Brand: Pure Encapsulations Magnesium Glycinate.
Practice Regular Movement:
Engage in daily movement such as walking, yoga, or strength training to boost circulation, reduce stress, and support overall immune function. Exercise has been shown to increase the circulation of immune cells.
Sauna and Steam Therapy:
Saunas and steam rooms help promote detoxification, improve circulation, and reduce stress. Heat exposure can stimulate immune function by increasing white blood cell production and reducing inflammation. Sauna use has also been linked to improved cardiovascular health and muscle recovery.
Benefits: Regular sauna and steam sessions can help your body adapt to temperature changes, enhance detoxification, and promote relaxation. They are particularly helpful during colder months to keep the body warm and resilient against stress.
Cold Water Immersion:
I know it sounds counter-intuitive, however cold exposure through cold showers, cold water immersion, or alternating between hot and cold water (contrast hydrotherapy) boosts circulation and strengthens the immune system. Cold water immersion has been shown to reduce muscle soreness, inflammation, and improve mental resilience by activating the body's stress response in a controlled manner.
Benefits: Regular cold water immersion can enhance circulation, boost immunity, and improve energy levels. It also helps in mood regulation by triggering the release of endorphins.
Hydrotherapy involves alternating between hot and cold water applications, which stimulate circulation, improve detoxification, and enhance the immune system’s ability to fight off infections. It can be as simple as alternating between hot and cold water in the shower, or more structured hydrotherapy sessions at home or a spa.
Benefits: Hydrotherapy promotes lymphatic drainage, reduces muscle tension, and enhances blood flow, all of which help support immune health and overall recovery from stress and fatigue.
Manage Stress:
Chronic stress weakens the immune system, so incorporating stress-relief practices such as meditation, breathwork, and mindfulness is essential.
Consider L-Theanine or Phosphatidylserine for reducing stress and cortisol levels, which can impair immune response.
Additional Immune-Supportive Supplements
N-Acetyl Cysteine (NAC):
Why: NAC helps replenish glutathione, a powerful antioxidant that protects the lungs and liver. It also thins mucus, making it beneficial for respiratory health.
Dosage: 600 mg daily (can increase during illness).
Brand: Thorne Research NAC.
Echinacea:
Why: Echinacea is a well-known herb for its immune-boosting properties, particularly in preventing and reducing the severity of colds and respiratory infections. Note - we don't recommend taking Echinacea every day on an ongoing basis, but rather, as needed when you are working on boosting your immune system.
Dosage: 300–500 mg daily, particularly during cold and flu season.
Brand: Gaia Herbs Echinacea Supreme.
Curcumin (Turmeric):
Why: Curcumin has strong anti-inflammatory and antioxidant properties, helping reduce inflammation and support the immune system.
Dosage: 500 mg daily.
Brand: Thorne Research Curcumin Phytosome (formerly Meriva)
Summary of Key Supplements & Dosages:
Vitamin C: 500–1000 mg daily.
Vitamin D3 + K2: 2000–5000 IU daily.
Zinc: 15–30 mg daily.
Probiotics: 10 billion CFUs daily.
Omega-3 Fatty Acids (EPA/DHA): 1000–2000 mg daily.
Elderberry Extract: 500 mg daily.
Quercetin: 500 mg daily.
NAC: 600 mg daily.
Magnesium Glycinate: 200–400 mg daily.
Curcumin: 500 mg daily.
This wellness strategy integrates scientifically supported supplements and lifestyle habits to enhance your immune system’s resilience through the fall and winter months. Click to check out the protocol on Fullscript!
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