As the weather cools and we spend more time indoors, colds and flu spread more easily. No supplement can make you immune to getting sick, but a few steady habits and the right nutrients can help your body do its job.
Your everyday checklist
- Sleep seven to nine hours. Your immune system does important work while you rest.
- Wash your hands often. It's still one of the simplest ways to avoid picking up germs.
- Ask about recommended vaccines. Talk with your healthcare provider about which vaccines, such as the seasonal flu shot, make sense for you.
- Eat a colorful diet. Fruit, vegetables, beans and quality protein supply the vitamins and minerals your immune system relies on.
- Manage stress. Long stretches of stress can wear down your defenses.
- Stay home when you're sick. Rest helps you recover and protects the people around you.
Nutrients for immune support
Vitamin D
Vitamin D helps your immune system work normally, and many people run low in fall and winter when there's less sun. Adults up to age 70 need 600 IU a day and adults over 70 need 800 IU, with an upper limit of 4,000 IU a day unless your provider advises otherwise. Our Vitamin D3 with K2 comes in capsules and liquid drops. If you take a blood thinner such as warfarin, check with your provider before taking vitamin K2.
Vitamin C
Vitamin C supports normal immune function. Research suggests that for most people, taking it regularly doesn't prevent colds but may make them slightly shorter or milder. Starting vitamin C after symptoms begin doesn't seem to help much, so consistency matters. Adults need 75 to 90 mg a day (smokers need 35 mg more), and the upper limit is 2,000 mg a day from all sources. Choose Buffered C Capsules, which are gentle on the stomach, or Liposomal Vitamin C.
Zinc
Zinc is essential for immune cells to develop and work properly. Zinc lozenges taken at the very start of a cold may shorten it by about two days. Adult women need 8 mg a day and men need 11 mg. The upper limit is 40 mg a day, and taking 50 mg or more for weeks can lower your copper levels, so more isn't better. See Reacted Zinc.
Probiotics
Much of the immune system lives in and around the gut. A quality probiotic such as Orthobiotic R can be part of a daily routine. Read more in A Simple Guide to Gut Health.
For kids
Children need smaller amounts, and products made for them make dosing easier. See Immune Kid and Kids Vitamin C, and check with your pediatrician first.
When to see a doctor
Contact a healthcare provider if you have trouble breathing, chest pain, a high or lasting fever, symptoms that improve and then get worse, or symptoms that last more than ten days. Older adults, pregnant women, young children and people with chronic conditions should reach out sooner.
Live in Los Angeles? Our mobile team offers an Immunity IV at your home or office.
Sources
- Vitamin D: Fact Sheet for Health Professionals, NIH Office of Dietary Supplements
- Vitamin C: Fact Sheet for Consumers, NIH Office of Dietary Supplements
- Zinc: Fact Sheet for Health Professionals, NIH Office of Dietary Supplements
This article is for general education and isn't medical advice. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. If you're pregnant, nursing, managing a health condition or taking medications, talk with a qualified healthcare professional before starting a supplement.