Keeping your immune system strong is essential year-round, especially during the cooler months when viruses and bugs are more common. If you often feel run down, take longer to recover from illness, or experience digestive issues, your immune system may need extra immune support. In this guide, we’ll explore natural and effective ways to strengthen your immunity, including nutrient-rich foods, immune support supplements, the power of Vitamin D3, the importance of quality sleep, and key nutrients like antioxidants that help keep your body resilient.

5 Signs Your Immune System May Need Support;

If your immune system needs a little help, you might notice these signs:

• Frequent illnesses
• Constant fatigue and feeling run down
• High stress levels
• Slow recovery from sickness
• Digestive issues and gut health concerns

How You Can Support Your Immune System Naturally

1. Improve Your Nutrient Intake

A strong immune system starts with a nutrient-rich diet. To prevent deficiencies, incorporate:

• Colourful fruits and vegetables (rich in antioxidants to fight oxidative stress)
• Nuts and seeds (support overall immune support)
• Seafood and grass-fed meats (good sources of Zinc, which is essential for immune support supplements)
• Full-fat organic dairy (if tolerated)
• Fermented foods like sauerkraut, kimchi, and kefir to improve gut health
• Antimicrobial and antioxidant-rich herbs such as cinnamon, turmeric, oregano, basil, ginger, and garlic

2. Get Enough Vitamin D

 Vitamin D3 plays a crucial role in immune support and overall well-being. I recommend checking your Vitamin D levels with a nutritionist or naturopath and supplementing with Vitamin D3 or Vitamin D2 if necessary.

Ways to boost Vitamin D naturally:

• Get at least two sun exposures daily (mid-morning and late afternoon) for about 20 minutes each.
• Include Vitamin D-rich foods like oily fish, sun-exposed mushrooms (which contain Vitamin D2), and egg yolks.
• Consider a high-quality immune support supplement with Vitamin D3 for better absorption and effectiveness.

3. Supplement During Illness

When fighting infections, your body needs extra nutrients to stay strong.

• Zinc – A key immune support supplement that helps reduce cold and flu severity. I recommend 30mg/day for general immune support, with higher doses during acute illness.
• Vitamin C – Best absorbed in smaller, frequent doses throughout the day.

Best food sources:

• Zinc: Egg yolks, oysters, nuts, seeds, and meat
• Vitamin C: Citrus fruits, capsicum, berries, broccoli, and parsley.

Other essential immune-supporting nutrients include Vitamin A, N-acetylcysteine, quercetin, selenium, probiotics (for gut health), and magnesium. Always consult a practitioner to determine the right immune support supplement for you.