We all know that feeling—maybe it’s a scratchy throat, a little fatigue, or a sniffle that makes you pause and wonder if you’re coming down with a cold or flu. Over the years, I’ve fine-tuned my go-to supplements that help me stay ahead of colds, viruses, and that dreaded run-down feeling. While I prioritize daily wellness habits to support my immune system year-round, there are certain powerhouse supplements I always reach for when I feel something trying to take hold.
Here are my top five must-haves for immune support, plus a few bonus tricks I keep in my back pocket for an extra boost.
DISCLAIMER: THIS IS NOT MEDICAL ADVICE, THIS INFORMATION IS BASED ON MY OWN PERSONAL EXPERIENCE AND FOR EDUCATIONAL INFORMATION ONLY. READ MY DISCLOSER HERE. AS AN AMAZON ASSOCIATE, I EARN FROM QUALIFYING PURCHASES. THANK YOU FOR SUPPORTING MY SMALL BUSINESS!
1. Quercetin
Quercetin is a bioflavonoid with powerful antioxidant and anti-inflammatory properties. It has gained popularity for its ability to support the immune system, particularly respiratory health. One of its superpowers is its ability to act as a zinc ionophore, which means it helps transport zinc into cells—an essential function for fighting off infections. However, it may be contraindicated if you have thyroid disease, so be sure to check with your doctor before using it.
I take quercetin at the first sign of a cold because it helps reduce inflammation and supports lung function, which is key when dealing with upper respiratory issues. Plus, it has antihistamine properties, making it especially useful if seasonal allergies trigger that “am I getting sick?” feeling.
2. Zinc (Liquid Form)
Zinc is a staple in my immune-support arsenal. I specifically use it in liquid form so I can hold it in the back of my throat for a minute before swallowing. This allows the zinc to coat my throat directly, where viruses often try to take hold.
Zinc plays a crucial role in immune function by preventing viral replication and shortening the duration of colds. I usually take 15-30mg per dose, making sure not to overdo it since too much zinc can deplete copper levels in the body. Taking it at the onset of symptoms can make a huge difference in how quickly you recover.
Related Read: EASY ELDERBERRY SYRUP RECIPE: POTENT COLD & FLU REMEDY
3. Colostrum
Colostrum is a powerhouse supplement often overlooked in immune support. It’s the first form of milk produced after birth, packed with antibodies, growth factors, and immune-supporting nutrients.
Colostrum helps strengthen the gut lining, which is crucial since a large portion of our immune system resides in the gut. It also supports immune modulation, assisting the body in reacting appropriately to infections without going into overdrive (which can lead to excessive inflammation). I like to take colostrum in powder or capsule form, especially when exposed to more germs.
4. Oil of Oregano
Oil of oregano is nature’s antibiotic. It’s packed with carvacrol and thymol, two compounds with strong antimicrobial, antiviral, and antifungal properties.
When I feel something coming on, I take oregano oil in capsule form or mix a drop with a little water and drop it down like a shot (warning: it’s potent!). This supplement is fantastic for respiratory and gut health, helping to kill off any harmful bacteria or viruses trying to set up shop in my body.
A word of caution—oil of oregano is powerful, so I only use it for short-term immune support, not as a daily supplement.
5. Grapefruit Seed Extract
Grapefruit seed extract (GSE) is another antimicrobial powerhouse with a broad spectrum of uses. It’s effective against bacteria, viruses, fungi, and even parasites, making it an excellent choice when my immune system needs reinforcement.
I add a few drops to water or take it in capsule form to help fight off infections. It’s particularly useful for sore throats and digestive issues, as it supports gut health and acts as a natural disinfectant. This is a game-changer for stomach bugs and food poisoning—I always bring it on vacation when we’re eating out more often, just in case. It has saved me from many uncomfortable situations and gives me peace of mind when trying new foods abroad.
Bonus Immune-Boosting Tricks
Because I like to stack my immune-boosting routine with a variety of supportive tools, here are a few additional things I do when I’m feeling under the weather:
Ozone Therapy (10ml at 25gamma IM)
Ozone therapy is one of my favorite biohacking tools. When I feel like I’m coming down with something, I do an intramuscular (IM) injection of ozone (10ml at 25gamma). Ozone increases oxygen utilization in the body, which helps fight off infections and boost overall vitality. I realize not everyone has access to an ozone machine, but I love having this at my disposal. I have no affiliation with PromoLife, but this is the medical grade ozone generator I own. Pulsed Ozone Cellular Therapy Solutions in Woodstock, GA has these generators for sale if you’re interested.
Mushroom Complex for Immune Resilience
Mushrooms are packed with powerful compounds that help support the immune system, reduce inflammation, and improve overall resilience during cold and flu season. The only new supplement I’ve added to my regimen this winter is BiOptimizers Mushroom Breakthrough—and so far, while many of my friends and family (including my husband) have battled the flu and even pneumonia, I haven’t gotten sick! 🍄✨
Why I Recommend It:
✅ Supports immune function
✅ Helps combat stress & fatigue
✅ Enhances gut health for overall wellness
I truly believe this has played a big role in keeping me healthy this season. If you’re looking for an extra immune boost, I highly recommend adding this to your routine!
Echinacea Tea
Sipping on echinacea tea is an easy and soothing way to support the immune system. Echinacea is known for enhancing immune function and reducing the severity and duration of colds. I like to combine it with honey, a splash of lemon, and a sprig of fresh thyme for extra throat-soothing benefits.
Related Read: Easy Homemade Fire Cider Recipe
Tea Tree Oil (Ingesting 1 Drop of Organic Tea Tree Oil)
This is a little-known trick, but it is incredibly effective. I use Young Living’s organic tea tree oil (make sure it’s high-quality and food-grade), placing one drop on my tongue and swallowing it. Tea tree oil has strong antimicrobial properties, and while it doesn’t taste great, it can help clear up congestion and fight infections.
Vitamin D3 & Magnesium (Daily, but Boost When Sick)
I take Vitamin D3 and magnesium daily, but when I feel sick, I increase my dose. Vitamin D is crucial for immune health, and magnesium helps with the absorption of Vitamin D while also supporting relaxation and sleep—two things that are vital when you’re under the weather.
Vitamin C & Vitamin A Boost
Both Vitamin C and Vitamin A are essential for immune defense. I take extra doses of both when I feel symptoms creeping in to give my body an added layer of protection.
Virex & Oscillococcinum
These two homeopathic remedies are great additions to my immune-support arsenal. Virex is formulated to support the body’s natural defense against viral infections, while Oscillococcinum is widely used to reduce the severity and duration of flu-like symptoms. I take them at the first sign of illness for an extra immune boost.
Lysine
Lysine is an amino acid known for its antiviral properties, particularly against Epstein Barre, CMV, and herpes viruses. It also plays a role in overall immune support. I take lysine when I feel run down or when my immune system needs an extra boost, as it helps reduce viral replication and supports tissue repair.
Ginger, Turmeric, Orange, Lemon & Cayenne Juice Shot
I love making a fresh juice shot with ginger, turmeric, orange, lemon, and a pinch of cayenne. This fiery little shot is packed with anti-inflammatory compounds, vitamin C, and circulation-boosting properties. It’s like a wake-up call for the immune system!
Related Read: Easy & Delicious Homemade Immune-Boosting Drink Recipe
Bone Broth for Gut & Immune Health
Nothing soothes and nourishes the body like a warm cup of bone broth. It’s rich in amino acids, collagen, and minerals that support gut health and immune function. Plus, it’s comforting and hydrating—both of which are important when you’re feeling run down. I prefer to make my own homemade bone broth, however these packets are great to have on-the-go when needed.
Kelly’s Thoughts
When it comes to fighting off a cold or any signs of illness, I believe in taking action as soon as possible. By combining these powerful supplements and supportive wellness habits, I’ve been able to reduce the severity and duration of colds, sometimes stopping them in their tracks altogether.
Of course, everyone’s body is different, and it’s always a good idea to consult with a healthcare professional before adding new supplements to your routine. But if you’re looking for natural, effective ways to give your immune system a fighting chance, these tried-and-true remedies might just do the trick!
What are your go-to supplements or natural remedies when you feel a cold coming on? I’d love to hear your favorites!
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