🤧 Supplements I Keep On Hand Just In Case

3 Supplements to Consider for 🤧Temporary Immune Support

What is “temporary” support?

This means supplements that may reduce the duration or severity of sickness when taken during the first several days of feeling unwell. Here’s what the latest research shows:

1️⃣ Elderberry

Studies show that elderberry probably does not prevent the common cold or flu, but it may shorten the duration or reduce the severity. Elderberry can be taken as a liquid juice concentrate or in capsules. (PMID 33827515)

2️⃣ Vitamin C

There has been a lot of controversy around vitamin C, but a 2023 meta-analysis found that compared to placebo, vitamin C reduced the severity of the common cold by 15%. It may not shorten the duration of mild colds, but it may shorten severe colds. These stats are based on people who took at least 1 gram of vitamin C per day and who were healthy at baseline. (PMID 38082300)

3️⃣ Zinc

A 2024 comprehensive review of 34 studies on zinc in relation to the common cold found all kinds of mixed results but in the end, it concluded that zinc supplements may not prevent colds but may reduce the duration of ongoing colds. Zinc can be taken as pills or lozenges. (PMID 38719213)

Our immune systems are beautifully complex, so we can never expect a single nutrient or herb to be an overnight success.

Still, I like to keep these supplements on hand for a boost of support when I start to feel off.

Do you have a favorite immune-support supplement? Let me know in the comments ⤵️

Check out @Darbyfarms for your elderberry needs! 💜

REFERENCE:

emilä H, Chalker E. Vitamin C reduces the severity of common colds: a meta-analysis. BMC Public Health. 2023;23(1):2468. Published 2023 Dec 11.[link]

Nault D, Machingo TA, Shipper AG, et al. Zinc for prevention and treatment of the common cold. Cochrane Database Syst Rev. 2024;5(5):CD014914. [link]

Wieland LS, Piechotta V, Feinberg T, et al. Elderberry for prevention and treatment of viral respiratory illnesses: a systematic review. BMC Complement Med Ther. 2021;21(1):112. [link]

Supplements for Seasonal Support ❄️

3 Supplements to Consider for ❄️Seasonal Immune Support

But first to be clear:

“Seasonal support” supplements are meant to strengthen immune function over weeks or months—not to be confused with “temporary support” products, which are best taken when you’re already feeling unwell.

Here they are!

1️⃣ Reishi

Reishi is a medicinal mushroom, traditionally used as an adaptogen to support stress resilience. It is rich in beta-glucans, which modulate immune function over time. Powdered reishi can be mixed into coffee or brewed as tea.

2️⃣ Probiotics

Since 70%-80% of the body’s immune cells reside in the gut, a healthy gut microbiome is essential for supporting immune defenses. Probiotics can be consumed as supplements or in fermented foods.

3️⃣ Vitamin D

Especially during darker months, consuming enough vitamin D is essential for immune function. Studies show that low vitamin D levels increase the risk and severity of infections. Vitamin D can be taken as pills. If you don’t know your vitamin D level, ask to get it checked!

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References:

-Chen SN, Nan FH, Liu MW, Yang MF, Chang YC, Chen S. Evaluation of Immune Modulation by β-1,3; 1,6 D-Glucan Derived from Ganoderma lucidum in Healthy Adult Volunteers, A Randomized Controlled Trial. Foods. 2023;12(3):659. [link]

-Wimalawansa SJ. Infections and Autoimmunity-The Immune System and Vitamin D: A Systematic Review. Nutrients. 2023;15(17):3842. Published 2023 Sep 2. [link]

-Yuan C, He Y, Xie K, Feng L, Gao S, Cai L. Review of microbiota gut brain axis and innate immunity in inflammatory and infective diseases. Front Cell Infect Microbiol. 2023;13:1282431. [link]