Immune Support Basics
Products
Dosage instructions
- Dosage amount:
1 Capsule
once per day
Ongoing
Additional notes
"Low vitamin D is linked to more respiratory infections, and levels often dip in winter. Start by checking your vitamin D levels with a simple blood draw with your doctor. Take 1 capsule daily with a meal that contains some fat. Vitamin D supports brain, mood, bone, and immune health, and K2 helps direct calcium to your bones. If you take a blood thinner or have a history of blood clots, check with your doctor before taking vitamin K2."
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Dosage instructions
- Dosage amount:
1.00 Capsule
once per day
For Immune support
Additional notes
"Take 1 capsule (1,000 mg) daily, with a meal to help prevent stomach upset. Supports immune function and acts as an antioxidant, and taking it every day may modestly shorten colds. If you have a history of kidney stones, check with your doctor before taking vitamin C regularly."
Dosage instructions
- Dosage amount:
1 Capsule
once per day
Ongoing
Additional notes
"Take 1 capsule daily, ideally with or just before a meal. A shelf-stable probiotic with 23 billion CFU from well-studied strains, including LGG and S. boulardii. Most of your immune system lives in your gut, and research suggests regular probiotic use may modestly reduce colds and other upper respiratory infections. If you’re immunocompromised or seriously ill, check with your doctor first."
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Dosage instructions
- Dosage amount:
1 Lozenge
once per day
Until symptoms resolve
For Immune support
Additional notes
"At the first sign of a cold, let 1 lozenge dissolve slowly in your mouth every 2–3 hours while awake, up to 3 a day, for no more than 5 days. Zinc lozenges started within 24 hours of symptoms may help shorten a cold, and they work best when they dissolve slowly rather than being chewed or swallowed. If you take a daily zinc supplement or a multivitamin with zinc, pause it while using the lozenges. Zinc can cause nausea or a metallic taste, so have them after a bite of food if needed."
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Dosage instructions
- Dosage amount:
6 Drops
once per day
Until symptoms resolve
For Immune support
Additional notes
"At the first sign of a cold, dilute 6 drops in water once daily, between meals, for a few days only. A traditional remedy that many people, including some dietitians I respect, swear by. Lab studies show antimicrobial activity, but research in people is limited, so think of it as an optional extra. If it upsets your stomach, take it with a little food. Not for children, and avoid it during pregnancy or if you’re allergic to oregano, basil, or thyme."
Lifestyle recommendations
Other
Nutrition
Get enough protein at every meal, since your immune system is built from it. Eat a rainbow of produce: citrus, kiwi, bell peppers, and berries for vitamin C, plus leafy greens, beans, garlic, and onions. Include fermented foods like yogurt, kefir, or sauerkraut for your gut, and stay hydrated, especially with warm drinks like tea and broth when you’re feeling run-down.Sleep
Aim for 7–9 hours. Sleep is when your immune system recharges, and even a few short nights can leave you more vulnerable to colds. When you feel something coming on, sleep is your best medicine.Movement
Move your body most days. Regular moderate exercise, like brisk walks, supports healthy immune function. When you’re sick, rest instead of pushing through a hard workout, and ease back in once you feel better.Stress Management
Chronic stress weakens your defenses, so build in small daily resets: a walk outside, deep breathing, time with people you love, and some sunshine when you can get it.Daily Habits
Wash your hands often, especially before eating and after being out. Limit alcohol, which can weaken your immune defenses and disrupt sleep. Stay up to date on the vaccines your doctor recommends.
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