🤧 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]

Immune Smoothies (Recipe Inside!)

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I’m loving these immune smoothies. 🥤

Just toss the following ingredients into a blender and you’ve got a beverage that will make your immune cells happy 💃

🥬 1 cup Leafy Greens

Spinach and kale are packed with antioxidants and beta carotene (the plant world’s precursor to vitamin A)—plus fiber and very few calories.

🥭 1 cup Frozen Fruits

Even during the winter months, you can get frozen pineapples, mangoes, or berries for a boost of vitamin C.

🥣1 cup Greek Yogurt or Kefir

Fermented foods are teeming with probiotics to support the gut microbiome and immunity. These foods also add protein to the mix.

🥄 2 Tbsp Seeds

Hemp seeds, chia seeds, sesame seeds, and ground flax seeds provide essential omega-3 fats.

🥛Water or Almond Milk

Top it off with as much liquid as you need to get a sippable smoothie.

One of my favorite combos is to use spinach, mangoes, yogurt, chia seeds, and almond milk. If I’m feeling fancy, I add a splash of vanilla and cinnamon.

Let me know what you think!

Misconceptions About Immune Health!

Let’s bust some immunity myths 💥

Myth 1️⃣: If I sanitize everything, I won’t get sick.

Aside from the fact that it’s impossible to completely avoid germs, the truth is we need a healthy microbiome for a healthy immune system—to keep everything from infections to allergies to inflammation in check.

Myth 2️⃣: I need to “boost” my immune system.

Boosting immunity is overly simplified because an overactive immune system can be just as damaging as an underactive immune system—contributing to allergies and autoimmunity.

Myth 3️⃣: Vitamin C will keep me healthy.

Sure, vitamin C supports immune function, but it’s not the only nutrient we need. Other key immune nutrients include vitamins A, D, E,, selenium, zinc, and protein.

Be sure to like ❤️ and follow for tips on staying healthy in the coming months!