Immune Support for Cold, Flu, and Virus

Your immune system works proactively as a host defense in which the body uses barriers and chemical agents to fight against pathogens which can be viruses, bacteria, or other infectious agents. The immune system requires nutrients to aid in the ability to kill off pathogens as well as remove the debris from the body and the body functions optimally when it supports this immune process with diet, lifestyle, and targeted nutritional supplementation.

Supporting the gut, ensuring a robust microbiome, regulating stress, and enhancing nutrient status are all functional ways to support your body and provide the best environment to combat any pathogen. Below will include logic and lifestyle on all these elements but for ease of reference I am including a tight immune protocol here:

Immune supporting protocol:

As a baseline:

Bio-C Plus 1 at breakfast, 1 at lunch (*2 capsules 3-4x/day per bowel tolerance)

Rebuild Spectrum Probiotic 1 at bed (*1 at rise and 1 at bed)

Vitamin D Balanced Blend 1 at breakfast (*4x/day for 5 days)

Cellular Antiox 1 at rise, 1 mid day best without food (*2 3-4x/day)

GI Immune Builder 1 scoop daily mixed into liquid or raw honey (*1 scoop twice daily)

(*)= how to increase at times of illness or infection

As needed for illness/symptoms/exposure risk:

Herbal Ginger Syrup 1 mL 3 times daily for cough/sore throat

Elderberry Plus 1 mL 3 times daily

Herbal Immune 2-3 daily for cough, sore throat, congestion or stomach bug

NanoSilver Spray 6 sprays 2-3 times daily

*Plus increase formulas in above section by recommendation in asterisk

For children during acute illness:

Bio-C Plus 1 capsule opened into a bite of food or honey**

Cellular Antiox 1 capsule opened into a bite of food or honey**

GI Immune Builder 1/2 scoop mixed into liquid or bite of food or honey**

Vitamin D Balanced Blend 1 capsule opened into a bite of food or honey**

Herbal Ginger Syrup 1 mL 2-3 times daily for cough/sore throat

Elderberry Plus 1 mL 2-3 times daily

Rebuild Spectrum Probiotic 1 capsule opened into a bite of food or honey

NanoSilver Spray 6 sprays 2-3 times daily

Note: Herbal Immune is not recommended for children under 50 pounds, once >50 pounds and swallowing capsules this can be used at 1-2 daily for severe congestion, sore throat or cough as well as stomach bug.

**Bio-C Plus, Cellular Antiox, GI Immune Builder, Vitamin D Balanced Blend & Rebuild Spectrum Probiotic can ALL be opened together and mixed with raw honey as a concentrated bite for children not yet swallowing capsules.

All of the above mentioned formulas can be found in our Ultimate Medicine Cabinet Bundle! The ultimate bundle to stock your medicine cabinet for immune support for the entire household, whether dealing with active cold, cough, flu or virus, featured at 12% off when you buy as a bundle vs. individual supplements.

The Ultimate Medicine Cabinet Bundle Promotes:

Upper respiratory health
Allergies and excessive histamine reactivity
Immune health and seasonal support
Cold and flu prevention and recovery
Gut health and digestion
Reduced cough and congestion
Relief of sore throat
Foodborne illness and stomach bugs

More about the mechanisms of the above formulas on immune health:

Vitamin D has multiple actions on immune system, respiratory health, and inflammation

A baseline of 2k-5k IU for adults daily. 800-2000 IU is appropriate for toddlers and children in cold/flu season, always talk to your pediatrician. When supplementing with vitamin D, it is important to take a formula with K1 and K2 as seen in my Vitamin D Balanced Blend to reduce risk of calcification of soft tissues or kidney stone formation while providing another important immune nutrient.

For children and babies or for flexible dosing, consider the Vitamin D Balanced Blend Liquid. Vitamin D Balanced Blend liquid, dispense per body weight noted on bottle starting at birth, increase by 3-4x base dose when ill.

Vitamin D Balanced Blend capsule 1 daily or as required per lab values, increase by 3-4x base dose if ill. These capsules can be opened and mixed into a bite of food or raw honey.

Vitamin C for antioxidant support, reduced infection, inflammation, and histamine response

Vitamin C can be consumed in the diet with healthy intake of berries, citrus, and greens, but when under the weather or at immune risk, 1-3g can be added to boost immune health as a supplement in addition to diet. Bio-C Plus is a formula that is whole food derived and contains bioflavinoids such as hespiratin and quercetin can aid further in reducing seasonal allergies and inflammation. Vitamin C is now being used as an intervention in treatment of intensive respiratory conditions and virus.

Bio-C Plus includes bioflavinoids, quercetin, and source from acerola cherry, ok to open capsule and mix into food (tastes great), take 1-3 daily, if exposed to illness or demonstrating symptoms increase to 2-3x base dosage; also consider for kids-adults if swimming in chlorine or exposed to toxins and to aid in stress resilience

NAC/Glutathione for respiratory function, expectorant to break up phlegm, support detoxification, and antioxidant boost

Cellular Antiox provides NAC, Glutathione, and B6 1-4 daily, can be opened and mixed into food (tastes acidic and sulfurous), if ill can increase to 2x the base dosage. Glutathione and NAC have strong research to support improved lung function, reduced oxidative stress or tissue damage, and improved outcomes in respiratory infections.

Protect your gut lining and provide gut nourishing foods and immunoglobulins

Your immune system resides predominantly in the GALT (gut associated lymphatic tissue) that lines your intestines. This plays an important role in storing the immune cell fighters both T cells and B cells which are essential in the attack of pathogens. During times of immune stress it is important to limit dietary irritants and inflammatory foods which could reduce GALT function or create damage. Sip on bone broth to thin mucus and phlegm, nourish the gut, and keep electrolytes balanced. Offer smoothies made with Naturally Nourished Grassfed Whey as a source of immunoglobulins, glutathione and protein.

GI Immune Builder provides immunoglobulins to prime the gut in response to bacteria, virus, and aid in reducing reactivity to foods. GI Immune Builder ensures the gut has the tools to respond to any foreign invaders appropriately, from virus to foodborne illness and beyond. Take 1 scoop daily mixed into liquid or raw honey for preventative health and increase to 1 scoop twice daily

Power up your probiotics during active illness or cold, flu and virus season

Aim for a probiotic food source daily including kraut, kimchi, pickles, kombucha, miso, keifer, and yogurt. If dealing with phlegm or mucus, you may consider only dairy-free sources which is especially important for toddlers with risk for ear infections.

Rebuild: Spectrum Probiotic is the probiotic you want to reach for during times of illness, everything from upper respiratory infection to foodborne illness to gut bugs and beyond! It is also the go to during and post antibiotic treatment. This concentrated formula supplies a proprietary blend of 7 beneficial probiotic strains including L. acidophilus NCFM®, B. lactis Bi-07, B. lactis Bl-04, L. salivarius Ls-33, and L. plantarum Lp-115 along with a concentrated dose of S. boulardii. Take Rebuild Spectrum Probiotic 1 at bed or preventative health, increase to 1 at rise and 1 at bed if ill or taking antibiotics. For children, open 1 capsule into a bite of food or honey during times of illness.

Bring in focused herbal compounds to relieve symptoms and reduce severity and duration of illness

Herbal Ginger Syrup is formulated as a sore throat and cough remedy. This throat-soothing elixir contains all-natural herbal ingredients in a base of vegetable glycerine with organic honey, and boasts a potent and pleasant ginger flavor. The three herbal ingredients in Herbal Ginger Syrup—ginger, lovage, and wild cherry bark—have been shown to support the immune response, aid suppression of occasional cough, and provide relief from the pain and irritation that may be associated with cough and sore throat, without the adverse side-effects of pharmaceutical drugs commonly used for this purpose.

Elderberry Plus liquid provides immune support in a pleasant tasting liquid ideal for both children and adults. Specified herbs, mushrooms, and natural compounds, like the ones found in Elderberry Plus liquid, have been shown to support proper immune functions such as natural killer (NK) cell activity, cytokine synthesis, and expression, as well as the T- and B-cell mediated responses necessary for a strong immune defense. Research suggests that the bioactive constituents from these compounds show significant improvements in conditions such as influenza, respiratory tract infections, cancer prevention, and various viral and bacterial infections.

Herbal Immune: provides a blend of concentrated essential oils and herbal extracts from the aromatic mint family in a formula designed to support intestinal microbial balance and healthy digestion as well as upper respiratory health. Unique softgel encapsulation technology allows the essential oils to be blended with dry leaf extracts of sage and lemon balm— herbs that complement and stabilize the fragile essential oils. This formula can be used 1-2 as needed for congestion and upper respiratory support, cough and sore throat. Note: this is the only formula not appropriate for small children as it is a large gel cap.

For Ear, Nose, Throat and Respiratory:

Thin out mucous and phlegm, remove from body to prevent getting into lungs!

Clear liquids + Bone broth to move mucus and phlegm
Physically remove the mucus and snot with blowing nose or nasal aspirator
Keep nasal passages moist and clean with saline + xylitol spray (such as XClear) or steam in shower with essential oils
Consider Cellular Antiox and Elderberry Plus to support inflammation and respiratory health
Herbal Ginger Syrup is a delicious, soothing syrup for sore throat, cough, and immune support
NanoSilver Spray can reduce viral entry and replication and be used to prevent illness and to support a robust immune response when ill. This is supportive against both viral and bacterial infections and can even be used for Strep Throat!
Garlic Mullein drops for ENT support and to prevent or treat early ear infection
Ditch the coffee and go for tea, shown to enhance immune response. Check out Naturally Nourished Tea here.
Move the body for lymphatic support
Consider fasting to aid in immune response
Remove dairy from diet until mucus resolves

Consider layering in:

Additional considerations for teens and adults:

Reset Restore Renew Detox Packs serve to Reset your Metabolism, Restore your Digestion and Renew your Vitality with our Detox Support Packs. Each pack contains an antioxidant blend, phase 1 detox support for liver and gallbladder, and phase 2 detox support to aid in safe excretion of toxins from the body. Take 1 pack daily, increase to 1 pack 2-3x/day if fluid retention, brain fog, elevated liver enzymes

Inflammazyme This potent anti-inflammatory product features a combination of herbs, nutrients and proteolytic enzymes for influencing the inflammatory response, supporting the natural clearance of tissue build up proteins like kinin and fibrin (that drive tissue build up and pain), and for supporting healthy lymphatic drainage. This formula also may reduce blood clot risk, a known side effect of covid infection and injection. Take 2 capsules without food 2 times daily, increase to 3 capsules 3x/day if pain, aches, blood clot or stroke risk

CoQ10 Complex 100 features a stabilized encapsulation of coenzyme Q10 (CoQ10) manufactured for stability, purity, and bioavailability. CoQ10 is a naturally occurring substance that is essential for energy production and is of particular importance in supporting cardiovascular health. CoQ10 has potent antioxidant properties and cell membrane stabilizing effects and may help maintain healthy blood pressure. This formula also provides the antioxidant vitamin E to further support cardiovascular health. Take 1 daily with food, increase to 2-3/day if arrhythmia, fatigue, heart disease risk.

These 3 formulas plus a bottle of Cellular Antiox are included in our Post Viral Rebound Bundle, our go to formulas for rebounding your body and recovering post-infection to prevent long haul syndrome

Practice intermittent fasting and keep sugar out!

If you know my passion for the ketogenic diet and use of healthy fats and ample protein to support a low-glycemic nutrition approach for mood stability and optimal health in all ages, this may not come as a surprise. Beyond the negative impact of blood sugar elevation on your mood and cognitive health, when you consume sugary refined processed foods, your immune system shuts down.

This study looked at the phagocytic function of neutrophils when exposed to glucose and carbohydrates. It discovered that when immune system white blood cells (neutrophils) are exposed to sugar in the body, they reduce their ability to destroy or eat up and excrete (phagocytic) harmful bacteria in the body. Also interesting, they found that fasting for 36 or 60 hours greatly enhanced the phagocytosis of the immune system so the white blood cells were more able to attack and destroy bacteria when fasted. Intermittent fasting can aid in optimizing your immune system’s ability to surveillance.

Avoidance goal: Remove processed refined froods from the home. Keep carbohydrate intake limited and consider nutritional ketosis. This is not the time to stress eat! Practice fasting of at least 16/8 structure and consider a bone broth fast to really enhance immune support. For children, I don’t recommend fasting but I do recommend structured eating with 4 hour breaks vs. chronic grazing. To learn about intermittent fasting and reduction of sugar to support optimal metabolism for body composition change, mood stability, and immune support, check out my 12-week Food-as-Medicine Ketosis program.

Power up on protein and produce!

Protein is vital to fight viral and bacterial infections. Immune system powerhouses such as antibodies and immune system cells rely on protein. Too little protein in the diet may lead to symptoms of weakness, fatigue, apathy, and tissue breakdown, sarcopenia may be one reason connected to why elderly are most impacted and at risk. Protein also promotes satiety to reduce cravings. Select red meat and darker cuts of poultry for more zinc, a mineral that is important in immune health.

Vegetables, greens, herbs, seasonings, and moderate amounts of fruits provide phytocompounds that can aid in reduction of virus replication while enhancing antioxidant capacity in your body! These choices also provide support for hormone regulation and detoxification while contributing volume to aid in satiety at meal time with low calorie and blood sugar impact.

Abundance goal: Within your eating window ensure you are getting protein at minimum 2 meals daily this includes beef, chicken, pork, fish, eggs, cottage cheese, and grassfed whey. Aim for 5 cups of vegetables daily and incorporate herbs, seasonings, and spices in all your meals!

Supplement support:

Quality Multivitamin this is key! Look for one with chelated minerals and methylated B’s such as my MultiAvail Kids, Multidefense, and MultiAvail Mama! Ensuring you have a solid foundation of immune nutrients such as zinc, B-vitamins, selenium, A, E, K to name a few, will be the best way to support your body’s needs.

Vitamin D a baseline of 2k-5k IU for adults daily. 800-2000 IU is appropriate for toddlers and children in cold/flu season, always talk to your pediatrician. When supplementing with vitamin D, it is important to take a formula with K1 and K2 as seen in my Vitamin D Balanced Blend to reduce risk of calcification of soft tissues or kidney stone formation while providing another important immune nutrient. For children and babies or for flexible dosing, consider the Liquid Vitamin D Balanced Blend.

Vitamin C can be consumed in the diet with healthy intake of berries, citrus, greens, but when under the weather or at immune risk, 1-3g can be added to boost immune health as a supplement in addition to diet. Bio-C Plus, is a formula that is whole food derived and contains bioflavinoids such as hespiratin and quercetin can aid further in reducing seasonal allergies and inflammation. Vitamin C is now being used as an intervention in treatment of intensive respiratory conditions and virus.

Putting it all together with food-as-medicine:

In my most recent book The Anti-Anxiety Diet Cookbook, I provide delicious recipes to aid in mellowing your mood and supporting a healthy mind. This resource would be a great tool at this time as it incorporates many recipes with bone broth (including a Bone Broth 5 Ways table), gelatin, grassfed meats, wild caught fish, and colorful produce highlighted with fresh herbs, seasonings, and spices. To get you started here are some free recipes from my blog that can further aid in immune support:

We showcase how we make our favorite bone broth for sipping, Turmeric Lime Coconut Bone Broth in this video!

Lifestyle Recommendations:

Get plenty of rest. The body needs its strength to fight a virus.
Drink plenty of purified filtered water in order to stay hydrated.
Take a hot shower to clear nasal passage; use nasal irrigation if necessary. Keep your nasal passages moistened when looking to prevent respiratory conditions or cope with mucous and phlegm. I use Xclear nasal spray.
Avoid stressors and upsetting situations or encounters which could prolong healing time. Focus on gratitude and positive perspective so your body is at its best in a parasympathetic state.
Do gentle movements to encourage lymph flow including walking, stretching, and yoga.
Use essential oils in a diffuser that aid in respiratory health and provide antimicrobial, antiviral support such as Eucalyptus, Rosemary, Tea Tree, and Thieves oil blend