Cold season is upon us people.

The million dollar question at this time of year is "which supplement should I take so i don't get sick every week?"

You might not like my answer.

There isn't one supplement that will save you.

We all want a magic pill, a quick fix, with minimal effort so we can get on with our day. It might work for a bit but it definitely won't last. I get it, and I find myself in this situation too - despite doing this for a living.  

If you're constantly sick, catching every bug from your kids' school, then it's a CLEAR sign that you need to do something about it. If this is you, reevaluate your lifestyle and diet. Check for any nutrient deficiencies like vitamin D or iron. Your stress levels. All the boring stuff we push aside but actually, these have the biggest impact on your health. If you're taking all the supplements but still getting sick, then here's your reminder that supplements don't replace maintaining overall health.

Saying that, there are some practices and supplements that I always reach for this time of year. But we're all unique so it's best to consult with a health practitioner (me) to find out your root cause and what's most suitable for you along with sufficient dosage.

Prevention

The best pill is prevention! Maintain your overall health by eating a whole foods balanced diet, practice stress management, quality sleep and movement. In reality, we want to train our immune system to do its job better by improving our overall health, not take a single supplement and hope for the best.

Vitamin D

From October to April it is recommended to take a Vitamin D supplement. Expose your body to sunlight as much as possible. Vitamin D is a fat soluble vitamin and is best absorbed in a liquid form (as opposed to powder pressed).

Probiotics

The gut hosts about 80% of our immune system cells and so by strengthening our gut health, we're improving our immune system. You can take a supplement or/and add fermented foods such as sauerkraut, pickled vegetables, kefir, miso, yogurt and tempeh on a daily basis. Adding in prebiotic foods such as avocado, jerusalem artichokes, sprouted grains, peas, onion and leaks will help probiotics grow and thrive.

Every Day Nutrition

Adding garlic, ginger, onion, turmeric and thyme to soups and stews is a great way to give the immune system an extra boost. Adding bone broths to soups or for cooking grains is a simple way to enhance nutrients and improve gut health. Adding anti-inflammatory foods such as dark leafy greens, fatty fish like salmon and mackerel, berries, citrus fruits, broccoli and cauliflower.

Fire Cider

Fire cider is a spicy vinegar infusion using immune-boosting ingredients that support digestion and immunity and improves circulation. You can easily make it at home and use it in various ways. You can drink it with water when you feel a cold coming or use it in salads, broths and stir-frys. Find the recipe here.

NAC

N-acetylcysteine (NAC) is a form of the amino acid cysteine and a powerful antioxidant that can help reduce inflammation and keep your immune system strong and ready. It's also a good decongestant and can help thin mucus.

Natural Cough Remedy

Coughs are common with adults and kids during the winter and sometimes we need a soothing spray or lozenges (which can be candy in disguise). For my boys, I use homeopathic medicine and cough cream that work incredibly well. I have recently come across these lozenges and this liquid Vitamin C with Propolis that you can mix with drinks. I also use home herbal remedies for coughs such as thyme tea, pear dilution, half an onion at bedside in the night and a diffuser with eucalyptus essential oil.

Zinc

Zinc is an essential trace mineral, that works with the immune system and helps regulate inflammation. Zinc supplements can support immune cells development and help shorten the duration of a flu. It's found in foods such as pumpkin seeds, oysters, crab, oats and beef.

Astragalus, Elderberry and Garlic Complex

Astragalus is an adaptogenic herb that's safe for children and is shown to improve immune function and is also safe to use long term (as opposed to Echinacea). If you feel you're ill a lot, this supplement is great in addition to other practices and addressing the root cause of your symptoms.

Vitamin C

Last but not least, the holy grail in the winter. My preferred source is through food and most of us should be able to achieve that. Citrus fruits, kiwis, red peppers are all high in vitamin C. If you're choosing a supplement, choose a food based one from camu camu or Acerola cherry and avoid the synthetic vitamin C (ascorbic acid).

Boost Circulation

Exercise improves our circulation which can support your immune system. Using dry brush on the skin before you shower is great for circulation and it's good for your skin too. Using spices and herbs like ginger and rosemary and using a sauna. Even just jumping in the morning improve circulation and the lymphatic system.

Much like the seasons, your body is constantly changing and it needs to adapt accordingly. With autumn coming, notice what you're craving; cooked warm foods, resting more and keeping the body warm. The supplements mentioned here are a good boost to your immune system, but it doesn't replace basic habits like sleep and healthy food.