🤧 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]

Stay Healthy this Winter!

Blood sugar control is so important 🙌

It’s still cold & flu season, and we know that diabetes makes people more susceptible to developing serious lung problems from common viruses.

A new study just published in Nature tells us WHY but also gives hope and actionable info.

The study found that elevated blood sugar levels disrupted immune cells in the lungs and prevented them from activating the immune response.

But the good news is….

Tight control of blood sugar levels prompted those immune cells to regain their function and mount a protective response.

This is more evidence that metabolic health affects overall health.

It’s also evidence that we are not powerless.

Reference

Nobs SP, Kolodziejczyk AA, Adler L, et al. Lung dendritic-cell metabolism underlies susceptibility to viral infection in diabetes. Nature. 2023;624(7992):645-652. [link]

Swap This for That (Immune Edition)

🍭 Sugar swaps for immune health!

Here’s my take on sugar and immunity:

Science shows that elevated blood sugar weakens our ability to fight off infections.

Foods that spike the blood sugar are things like soda, candy, cookies, and sweets…

…all the treats people love to eat at the holidays 🎂🧁🥂

So here are some sugar swaps to try:

✅ Sparkling water instead of soda

✅ Dark chocolate instead of candy bars

✅ Coconut clusters instead of cookies

✅ Chia pudding instead of ice cream

You might even fall in love with some new and healthier treats you’ve never tried before.

Do you have any other sugar swaps you love?

Immune Prep for Holidays

Immune Prep for the Holidays 👇

The holidays come with their fair share of gatherings, sugar, and stress—all challenging our immune systems a bit more than at other times of year! 

For immune support, consider…

1️⃣ Daily Movement

Moving your body gets your circulation and lymphatics flowing, relieves stress, and decreases your susceptibility to falling sick. 

2️⃣ Probiotic-Rich Foods

Remember that 70% of your immune cells are in your gut! Probiotic-rich foods (think yogurt, kefir, kombucha, and sauerkraut) support the gut microbiome. 

3️⃣ Vitamin C-Rich Foods

Oranges, grapefruits, broccoli, and bell peppers are excellent sources of vitamin C as well as other antioxidants to support immune health. 

4️⃣ Immune-Supportive Supplements

Consider taking a multivitamin or some extra nutrients like vitamin D or zinc through the cold and flu season. 

5️⃣ Sleep

One of the best things you can do for your immune system is to give your body time to rest and restore!

There are no guarantees when it comes to staying healthy through the winter months, but there are always ways to support your body’s resilience. 

📌Save this post for later!

Setting the Record Straight.

Exercise & Immune Function: Helpful or Harmful?

Let’s set the record straight.

Consistent moderate exercise supports immune function by:

✅ Increasing circulation (so immune cells can work their surveillance system better)

✅ Increasing lymphatic flow (lymph will stay stagnant if you don’t move)

✅ Improving metabolic health (which translates to immune health)

✅ Lowering inflammation (creating a more balanced immune response)

✅ Decreasing stress (which can significantly affect immune function)

Lots of people get confused about this because athletes going through prolonged intense training are more susceptible to getting sick.

It all comes down to how much you exercise and how hard.

The science shows that exercising at a moderate to vigorous intensity for about 60 minutes per day gives the biggest immune benefits.

What’s your plan for getting moving?