11/30/2025
Here are my top 4 favorite supplements to boost immunity ๐คง๐ฟ
If you have autoimmune or immunocompromised conditions, I recommend consulting a naturopathic doctor for a tailored supplement plan.
Vitamin D3: Optimal Vitamin D is crucial for immunity and often requires supplementation during winter. Have your 25 OH Vitamin D level checked for accurate dosing. Ideal levels are closer to 50 ng per dl. Most people need 4000 to 5000 IU per day in winter. A study showed that people with Vitamin D deficiency were 11 times more likely to catch a cold or flu, while supplementation reduced risk by 42 percent.
Astragalus: Astragalus is an adaptogenic herb used for centuries in Traditional Chinese Medicine. It supports immunity, protects against stress, and has antimicrobial properties. It also helps lower blood pressure, treat diabetes, and protect the liver. I recommend 300 mg twice daily for prevention, and 600 mg twice daily at the first sign of illness.
Zinc Picolinate: Zinc is great for preventing cold or flu symptoms from worsening. Take it at the first sign of symptoms, not daily, as studies show it can reduce cold duration by 33 percent if taken within 24 hours at doses above 75 mg per day. Long term use at high doses can block mineral absorption, so it should be taken with food.
Elderberry: Elderberry is proven to be effective for cold and flu prevention, with antiviral properties similar to Tamiflu. It is tasty and easy to give to kids. I recommend 1 to 5 mL daily for prevention, increasing the dose at the first sign of symptoms.