Introduction

As the weather cools down and the fall season begins, colds and flu become more prevalent. Keeping your family healthy is a priority, and while conventional medicine plays a role in more acute and severe illness, natural approaches can offer healthy and sustainable support to prevent illness. One of the best ways to fortify your family’s immune system is through the use of essential nutrients, herbs, and supplements. Incorporating these into your daily routine before anyone gets sick can significantly reduce the risk of colds and other respiratory infections.

Here are my top five nutrients, herbs, and supplements that I use and recommend that are especially important to consume before getting sick. Let’s explore how they work and why they are vital for your family’s wellness.

1.Vitamin C: The Immunity Powerhouse

When you think of immune-boosting nutrients, Vitamin C is likely the first that comes to mind—and for good reason. Vitamin C is a potent antioxidant that plays a critical role in immune function by protecting the cells from oxidative stress and supporting the production of white blood cells, which are essential for fighting infections.

Why It’s Important:

-Reduces Cold Severity: Research shows that taking Vitamin C can shorten the duration and reduce the severity of colds. It acts as a barrier, preventing viruses from entering the cells and multiplying.

-Daily Defense: While it won’t stop a cold once it starts, maintaining adequate levels of Vitamin C before you get sick helps your immune system respond more effectively.

-How to Use It: Ensure that your family consumes enough Vitamin C-rich foods, such as oranges, strawberries, bell peppers, and broccoli. Supplementation can be helpful during the fall when the risk of illness increases. The recommended dose for adults is 75-90 mg per day, but higher doses (up to 500 mg daily) are often recommended for immune support.

2. Zinc: The Cold-Fighter Mineral

Zinc is another crucial nutrient that is vital for immune system function. It helps produce and activate T-cells, which are part of the body’s defense system, and it plays a role in wound healing and inflammation reduction.

Why It’s Important:

– Stops Viruses from Multiplying: Zinc has been shown to reduce the ability of cold viruses to replicate, which helps stop the spread of infection within the body. Studies indicate that taking zinc lozenges at the onset of a cold can significantly reduce its duration.

– Boosts Overall Immunity: Zinc deficiencies are linked to weakened immune responses, making it harder for the body to fight off colds and other infections. Ensuring adequate zinc levels is especially important before sickness strikes.

– How to Use It: Good food sources of zinc include meat, shellfish, seeds, and lentils. Supplements, particularly in the form of zinc lozenges, can be beneficial when taken at the first sign of cold symptoms. For prevention, aim for around 8-11 mg daily for adults.

3. Elderberry: Nature’s Immune Boosting Herb

Elderberry (Sambucus nigra) has long been used in traditional medicine to fight off colds, flu, and other respiratory infections. This dark purple berry is packed with antioxidants and vitamins that support immune function. It is one of my family’s favorites, adding a delicious ritual to our mornings before heading to school and work. 

Why It’s Important:

– Reduces Cold Duration: Studies show that elderberry can reduce the length and severity of cold and flu symptoms by boosting immune responses. It’s particularly effective in lessening respiratory symptoms such as congestion and coughing.

– Prevents Viral Infections: Elderberry contains bioactive compounds that inhibit viral replication and prevent viruses from binding to host cells. This means that taking elderberry regularly during the fall can reduce your chances of getting sick in the first place.

– How to Use It: Elderberry can be consumed in syrups, gummies, or teas. Many parents prefer giving elderberry to children as a preventative measure due to its pleasant taste. Elderberry syrups can be taken daily throughout the fall to fortify the immune system and prevent colds.

Check out my favorite homemade elderberry syrup recipe if you are lucky enough to wild harvest your own. 

4. Probiotics: Supporting Gut Health for Immunity

You might not associate gut health with cold prevention, but a large portion of the immune system resides in the gut. Probiotics, which are beneficial bacteria that support a healthy microbiome, play a crucial role in maintaining immune function. My favorite way to incorporate probiotics into daily life is through sauerkraut. Here is a sauerkraut recipe I use regularly. I love adding different spices such as cumin seed, fennel seed, ginger, turmeric, coriander, garlic. Experiment with your favorite. 

Why It’s Important:

– Strengthens Immune Responses: Probiotics help maintain the balance of good bacteria in the gut, which is essential for strong immune function. A healthy gut reduces inflammation, supports digestion, and improves the body’s ability to ward off infections.

– Fewer Colds: Some studies suggest that children and adults who take probiotics regularly experience fewer colds and respiratory infections. Probiotics can also help with faster recovery when sickness strikes.

– How to Use It: Probiotic-rich foods such as yogurt, kefir, sauerkraut, and kimchi are great additions to your diet. Supplements are also widely available and can be especially useful if your diet lacks probiotic-rich foods. For immune support, look for probiotic strains such as Lactobacillus and Bifidobacterium.

5. Vitamin D: The Sunshine Vitamin for Immune Support

Vitamin D, often referred to as the sunshine vitamin, is another critical nutrient for cold prevention. This vitamin helps regulate immune responses, ensuring that your body can mount a defense against infections while preventing overreactions, which can lead to inflammation.

Why It’s Important:

– Deficiency Leads to Illness: Vitamin D deficiency has been linked to increased susceptibility to infections, particularly respiratory infections like colds and flu. Maintaining optimal Vitamin D levels is key to keeping your immune system strong.

– Reduces Respiratory Infections: Studies show that people with higher Vitamin D levels are less likely to get sick during the colder months. Supplementing with Vitamin D has been shown to reduce the risk of upper respiratory tract infections, including colds.

– How to Use It: Sunlight exposure is the best source of Vitamin D, but this can be limited during the fall and winter months. Vitamin D-rich foods include fatty fish like salmon, fortified dairy products, and egg yolks. Many families choose to supplement with Vitamin D, especially during the fall and winter, with a daily dose of 600-800 IU for adults and children.

Combining Nutrients for Maximum Protection

While each of these nutrients, herbs, and supplements offers unique benefits, they work even better together to fortify your immune system. For optimal cold prevention this fall, consider creating a wellness routine that incorporates a balanced mix of these elements. Here’s how you can approach it:

– Balanced Diet: Incorporate a variety of fruits, vegetables, and whole foods rich in Vitamin C, zinc, and probiotics to maintain a well-rounded diet.

– Daily Supplementation: If dietary sources are not sufficient, use supplements such as elderberry syrup, Vitamin D, and zinc lozenges during the colder months.

– Family Habits: Encourage everyone in the family to take part in these practices. From elderberry syrup for kids to probiotic-rich snacks, ensure that cold prevention is a family affair.

With the right preventative measures, you can help your family stay healthy and reduce the chances of catching colds this fall. Focus on these top nutrients and supplements to provide the immune support needed to navigate the colder months with confidence.

For a more thorough and personalized program, schedule a wellness mapping call with Mana Integrative Health. You will discuss your top complaints and find out what approach to healing is best for you. 

By Montserrat Corsino, L.Ac., MSOM, functional medicine practitioner

Montserrat is the owner and lead practitioner of Mana Integrative Health. She specializes in helping exhausted moms with hormonal, digestive, and mental/emotional imbalances.