Your Immune System Starter Pack

In case you haven’t noticed, we’re officially in the cold-and-flu season. The time of year when everyone is sniffly, plans are canceled left and right, and your local urgent care knows you on a first name basis.

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Besides the usual suspects in your medicine cabinet, here’s my personal immune system starter pack - the habits and products I swear by to make it through (mostly) unscathed.

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For everyday immune support

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Beekeeper’s Naturals Daily Propolis Immune Support Spray

Four sprays a day keeps the doctor away as they say…I’ve used this for years and I swear it genuinely makes a difference in the amount of times I get sick. Propolis has antimicrobial, anti-inflammatory, and antioxidant properties, making it a solid daily defense when everyone around you is coughing.

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Bovine colostrum 

Also known as liquid gold, colostrum is rich in vital nutrients and antibodies that bolster the body's immune defenses. I use the vanilla version from Cowboy Colostrum and it’s pretty tasty when frothed up in a latte. Skip this one if you are lactose intolerant or have a dairy allergy.

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Vitamin D3+K2

This is a great supplement to take year-round, but it’s especially important in the winter when the sun’s rays aren’t strong enough to provide enough Vitamin D. The duo plays a key role in regulating inflammatory responses and enhancing immune cell function. 

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I’m currently using the Sports Research brand because you can get in in bulk at Costco.

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Liposomal Vitamin C 

You already know Vitamin C is great for immune support. But liposomal delivery means that the supplement uses tiny fat-based bubbles called liposomes to protect the vitamin and enhance absorption. 

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I like the Codeage brand - they make a capsule and a liquid version. But people also swear by LivOn Labs, though I personally find it a little too gooey for me.

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Daily saline spray with xylitol 

You gotta keep those pathogens out! Using a saline spray daily can help clear irritants like bacteria, viruses, dust, pollen, etc from your nasal passages. It also keeps them nice and hydrated, making it harder for pathogens to take hold. I use the Xlear brand which includes xylitol for an extra layer of dense.

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For when you feel a cold coming on

The moment you feel that throat tickle, this is your protocol. 

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Genexa Cold Crush

I swear by these chewable tablets when I feel something coming on. I don’t think they’ll do much once you’re fully sick, but if you feel slightly under the weather or were exposed to sick people, chomp on two of these bad boys every 4-6 hours. 

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Source Naturals’ Wellness Formula capsules are a similar product that I also have had good results with.

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Bone broth

Healthy gut healthy life…. right? Chicken soup is great and all, but if you’re already sipping on something warm you might as well have some bone broth too. It’s rich in vitamins and minerals and the collagen helps strengthen your gut lining, which is super important when you’re feeling run down.

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Ginger & turmeric shots

You can DIY these or pick them up at the grocery store, just make sure they don’t have any added sugars or unnecessary filler ingredients. Nothing like a spicy ginger shot to wake you up. 

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Hydration

When you’re sick, keeping yourself hydrated is non-negotiable. Fluids like coconut water have natural electrolytes that can help replenish essential minerals like potassium, sodium, and magnesium.

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The bottom line

There’s not a single supplement routine that guarantees you’ll never get sick. But a consistent, preventative routine makes a real difference, giving your immune system the tools it needs to do its job.

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