Illness and Immune Support

Updated 8/2023

This post was first written in 2018 after the flu shot for the 2017-2018 season was terribly ineffective. This started my path into looking into other ways to prevent and treat colds and flu. In 2017-2018 our family fought several colds and the flu naturally (see post here) and I thought it was important to have my recommendations written down. I've added a few supplements to this list and tweaked things since it's inception. As I will always say, these supplements are as an adjunct to other things we should already be trying to do in our lives like eating a well balanced diet, getting adequate sleep, drinking enough fluids, getting fresh air, and exercise. I will always say you can't out supplement a poor lifestyle. I've also included some key players in our line up. There are always so many others that can be added along with symptom specific supplements/tools, but I tried to keep this simple for you all! If you have any questions about anything, please let know. 

A lot of this arsenal is about supporting the immune system and letting it do its job. I think when we take power over our health and trust that there are things we can do to heal ourselves, it is a remarkable thing. I've found many people will choose other options (like quickly turning to antibiotics) because they don't feel they have a choice. Now don't get me wrong, antibiotics have their time and place, but oftentimes we can get through an illness without them!

Also, it should be noted that as you start feeling better please remember to take it easy and continue with your regimen (I would recommend continuing this for a week unless I indicate differently) as that is when the secondary infections settle in. Stay home from work and rest! In terms of influenza you can be contagious "1 day before you have any symptoms and can stay contagious for 5 to 7 days after you start feeling sick. Kids may be able to spread the virus for even longer, until all of their symptoms fade." (3)

The supplements below are the brands we like and use and it's not to say that these are the best of the best. I’ve created a full protocol listing for adult and kids/back to school recs that are in one place on Fullscript. Kids Fullscript recs here. Adult Fullscript recs here.

I know there are many other great brands out there! And, as always with medications and supplements, please check with your healthcare provider to make sure there aren’t any interactions and these recommendations aren't in the place of medical treatment so please seek out evaluation when needed. Also, if you are pregnant, please check before starting anything as some of these remedies are contraindicated. 

If you like to get your supplements from Amazon for convenience please be careful in making sure you are getting it from a reputable source. I personally love getting a lot of my supplements directly from the company or a place like fullscript.com and have created two “protocols” that should house many of these items in one place, one for kiddos and one for adults. I have a provider account with them so you can easily shop once you set up an account.

And, if you are looking for my covid experience, find that blog here!

I’ll share my and the kids’ daily supplements to act as a guide.

Kids’ Daily Vitamins

One question I've gotten many times is what do my kids take daily for supplements. Supplements are just that, supplemental. Most of our nutrients should come from our food and environment. I like to think of supplements as filling in gaps that might exist. This is a fairly exhaustive list and I will say that my kids are extremely good at taking supplements. I try to get as much as I can into their daily greens. You will also notice that a lot of the supplements are liquid as this tends to be easier to digest/absorb. If I had to narrow this list down I would keep the Magnesium, Vitamin C, Cod Liver Oil, Beef Liver.

  • Nutridyn Fruits and Greens- we get these from our chiro and act as the base for their powder/liquid supplements. There are many fruits and greens out there, this is the one we have used for years. You can also easily use a juice to act as a base. Orange or Pineapple juice.

  • Hyperbiotics Pro-Kids- We started this probiotic to help with Elijah's teeth issues, you can read more about we are doing here. I do not recommend taking a general probiotic daily for most people as too much of a good thing can cause an imbalance in gut microbiome (good gut bugs).

  • Vitamin C- On a daily basis the kids get the Perfect Supplements Acerola Powder in their greens. Metagenics Ultra Potent C Chewable is a great option for illness, I love that it also has glutathione (which I talk more about below).

  • Cod Liver Oil- read more about it below!

  • Magnesium- It's an extremely important mineral that many of us are deficient in. It's essential for many of our body's functions. I love using Pristine Hydro electrolyte balance for the kids. Also, topical is great for kids and this cream is a great option at night which also helps them sleep. Topical is well absorbed. Mother Earth Labs also has a great liquid option, Ionic Magnesium +.

  • Beef Liver- See below!

  • Fulvic Acid- code “tara10” for 10% off. High in Electrolytes, Ionic Minerals, Amino Acids and Trace Vitamins. Mother Earth Labs also has a great Fulvic/Humic Acid.

My Daily Vitamins

Immune Support Supplements

The thought behind some of these supplements is when we get sick it depletes our bodies of these vitamins and minerals. This is why you'll see a boost in dose from the daily amount we take for some things. Other items are geared more toward having natural antimicrobial properties so we use them to help fight an infection off. These supplements are what we use for the kids (2+ years) and adults.

 

Magnesium (Daily and can increase dose with illness)

It is responsible for over 300 biochemical reactions in the body and impacts blood pressure, metabolism, hormones, immune function, and many other aspects of health. Extremely important for Vitamin D levels. Obtaining Multiple forms of magnesium is also important which is why I love the Smidge morning magnesium. Boron is also extremely important for max absorption, which is why I love the Smidge Morning Magnesium. If you are taking another version without boron you can always take it seperately. Trace Minerals Research has a great boron (on fullscript).

OPTIONS

Morning Magnesium from Smidge- 3 types of magnesium (Taurinate, Orotate and Malate) along with boron for optimal absorption.

Evening Magnesium from Smidge- glycinate

Bioptimizer Magnesium- This doesn’t have the boron for absorption but does have 7 types of magnesium, it will do if not able to get Smidge mag.

Mother Earth Labs Ionic Magnesium - Liquid which is great for kids.

Ancient Minerals Magnesium Flakes - magnesium is well absorbed topically. I love using these flakes to make my own lotion. First you will make magnesium oil by mixing distilled water and magnesium flakes. It will produce an oily-feeling clear liquid. Dissolve one part magnesium flakes in one part distilled water. Then in 8 oz of lotion add 4-6 Tbsp. of mag oil. Mix with hand mixer for 2 minutes.

References

https://ods.od.nih.gov/factsheets/Magnesium-healthProfessional/

Hechtman, L. (2019). Clinical naturopathic medicine.

 

VITAMIN C (daily and increase dose with illness)

If you remember hearing from your mom or grandma to take Vitamin C when sick, they were right! But, you may have noticed it didn't really do much and here is why. You weren't taking enough! When you first get sick, you need to find your bowel tolerance with vitamin C. To do this you will need to take one dose (I recommend 500-1000mg) of vitamin C every 1-2 hours until you reach the point that your stools are loose, and, if you were to continue taking more C, you would then have diarrhea. Once you've reached this point, you figure out how much Vitamin C you've taken TOTAL, and divide that into equal doses which you take every day while you're sick. The range of Vitamin C tolerance can be as low as 3000mg/day or as high as 40,000! Everyone's tolerance is different so it's important to ensure effectiveness that you do this "test". It should also be noted that it can change with each illness so I would do this test each time you are sick.

Lypospheric tends to be easier absorbed, so that is why you will see that option as well. I generally recommend 500-1000mg of Vitamin C daily.

Here are the brands I recommend for Vitamin C

Daily

Illness

References

Vitamin C and Infections

https://doi.org/10.1016/s0161-4754(99)70005-9

https://doi.org/10.1002/14651858.CD000980

 

Beef Liver (daily)

Beef liver is truly nature's multivitamin. When anyone asks me what I recommend for a multi this is it, for adults and kids alike. When you obtain your vitamins and minerals from natural sources like beef liver you are getting all the co-factors that aid in optimal absorption. Beef liver is rich in folate, B vitamins, Vitamin A, Iron, and Copper. 

 

Cod Liver Oil (daily)

The family takes this daily as it is good source of long-chain omega-3 fats like EPA and DHA, and it’s rich in vitamins A and D, which are difficult to obtain elsewhere in the diet. I really like this one from Rosita, is a great option as dosing is a drop so easy to give or to sneak into something like Dynamic Fruits and Greens or a tiny amount of juice.

ZINC (Daily & Illness)

There have been some studies showing it can reduce the duration of a cold by 24 hours, as well as reduce the severity of cold symptoms. Zinc improves and aids immune function. Do not take on an empty stomach.

Daily

For Illness

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6628855/

Hechtman, L. (2019). Clinical naturopathic medicine.

VITAMIN D3 + K2 (DAILY)

For daily use I recommend getting Vitamin D from sun, beef liver and cod liver oil. If need to supplement make sure you are getting adequate Vitamin K. There is some strong evidence that Vitamin D deficiency is a result of a magnesium deficiency so it is extremely important to get adequate magnesium. For illnesses Vitamin D (a hormone) is an incredibly effective antimicrobial agent, killing bacteria, fungus, and viruses. There's some significant evidence that vitamin D deficiency is an underlying cause of colds and flus I always encourage people to get levels checked as more is not better and proper dosing is important if you are going to take Vitamin D!

There is also some preliminary info showing that adequate vitamin D levels is beneficial for reducing covid severity. More research needs to be done, but this is promising! (1)

Bee Propolis Throat Spray (can be used daily) (Illness)

Natural germ fighting properties, lots of antioxidants, and 300+ beneficial compounds, we like to think of propolis as nature’s ultimate defender.  Shop Here. I love using this when traveling or if I feel something coming on.

 

 

Items to Have on Hand for Acute Illness

Biocidin Throat Spray (Illness)

The nasal/pharynx region is said to be one locus of infection for upper respiratory disorders, and addressing this area directly is an important part of supporting healthy respiration, Biocidin Throat Spray provides immediate relief from sore throat pain, is indispensable for winter wellness and irritation due to seasonal allergies and respiratory support while traveling. This is one of my big hitters when anyone gets the first sign of a scratchy throat, something is coming on.

Shop here.

INGREDIENTS

Bilberry extract, Noni extract, Milk Thistle, Echinacea Purpurea extract, Echinacea Angustifolia, Goldenseal, Shiitake extract, White Willow Bark, Garlic, Grapeseed extract, Black Walnut (hull and leaf), Raspberry, Fumitory extract, Gentian, Tea Tree oil, Galbanum oil, Lavender oil, Oregano oil

 

Xlear Nasal Spray (Illness & Allergies)

Reduces tissue inflammation and naturally opens airways. Xylitol helps to reduce swelling and allergy symptoms by reducing bacterial adhesion on you nasal tissue. Perfect for nasal symptoms due to cold, sinus infection or allergies!

Propolis Nasal Spray - Sinus Congestion Support(Illness & ALLERGIES)

Give itchy, irritated nasal passages the boot with a potent dose of propolis and xylitol. Similar to Xlear, but also has propolis. On Fullscript or here.

ELDERBERRY SYRUP (1 week on/1 off daily, and illness)

Here is the blog post I wrote that includes the homemade recipe I use, which is my recommendation as it's easy and cheaper.

For premade options I love Earthley.

Additional studies on elderberries benefits

 

Immune-Biotic by Earthley (Illness)

Shop here

  • Boost your immune system with Earthley’s herbal, natural immune system support.

  • Kick your cold to the curb and feel better fast.

Earthley’s Immune-Biotic utilized nature’s immune boosting herbs and is a must-have in your natural remedies cabinet. It helps your immune system kick into high gear, so that you can fight off whatever little sniffles, tummy aches, and other yucky germs come your way. Every herb is chosen specifically to help your immune system work its hardest and to make you feel better fast! Each immune boosting herb has antiviral, or antibacterial properties to help your body naturally fight off whatever is bothering you.

Uses:

  • Use for a short time, typically 3 – 7 days

Immune-Biotic is safe for kids over the age of 2. The whole family can use it when needed, and breastfeeding mamas can take it to help littler ones!

Organic herbs:

  • organic elderflower

  • organic astragalus root

  • organic echinacea angustifolia root

  • organic calendula

  • organic dandelion root

GARLIC (Ear Infection- Illness)

Garlic has long been hailed for it's healing powers. It's strong enough to knock out many viruses, including the hard to kill Norovirus. It's a potent anti-bacterial, anti-fungal and anti-viral; in fact, a study done at Washington State University showed garlic to be more effective than two antibiotics at fighting bacteria known to cause food borne illness. Cooking with fresh garlic is the best option, but you can also get a high quality garlic supplement if you don't enjoy eating raw garlic. We've used garlic oil drops for a couple of ear infections with great results! I put crushed garlic into the elderberry syrup I make while it cooks down.

 

COLLOIDAL SILVER (Illness, not my first choice due to heavy metal exposure)

Dr. Axe Article - Colloidal Silver Benefits

"According to a report written by Richard Davies and Samuel Etris of The Silver Institute in a 1996, there are three primary ways that colloidal silver can help heal the body: (3)

  1. Catalytic Oxidation: Silver naturally holds onto oxygen molecules, which readily react with the sulfhydral (H) groups that surround bacterial and viruses. In turn, this helps block the life-preserving cellular process known as cellular respiration, which is defined as “the set of metabolic reactions and processes that take place in the cells of organisms to convert biochemical energy from nutrients into adenosine triphosphate (ATP), and then release waste products.” (4)

  2. Reaction with Bacterial Cell Membranes: Silver ions can attach to bacteria cell membranes directly and produce the same respiration-blocking effect.

  3. Binding with DNA: Shown to literally enter bacteria DNA, up to 12% of silver has been detected in Pseudomonas aeruginosa. According to one source, “While it remains unclear exactly how the silver binds to the DNA without destroying the hydrogen bonds holding the lattice together, it nevertheless prevents the DNA from unwinding, an essential step for cellular replication to occur.” (5)"

Lung Support (Illness)

NAC

When you get hit with a chest cold it's nice to have some things on hand to combat it!

N-acetyl cysteine comes from the amino acid L-cysteine. Amino acids are the building blocks of proteins. A primary role of NAC is as an antioxidant. NAC is a precursor to the body’s primary intracellular antioxidant, glutathione, but NAC also acts on its own to neutralize free radicals. NAC has been shown to have activity against oxygen radicals, peroxides, and nitrogen radicals. In addition, NAC acts as a “mucolytic agent,” which means it’s a compound that can thin mucous secretions.

  1. Pure Encapsulations NAC (Fullscript)

  2. Bulk Supplements NAC

Earthley Cough B Gone- 

Help relieve annoying coughs and cold symptoms naturally! No more synthetic, chemical-tasting cough syrups, only pure herbal relief.

NEBULIZING 

One of my best tips for lung support when an illness strikes is nebulization. The treatments are well absorbed in the lungs and can provide quick relief. We've used these a few times during illness and they have helped so much. I know for many any lung involvement can be scary and this will provide so much peace of mind. So, be sure to have these items on hand! You will choose what to nebulize based on symptoms. I would neb these items every 6 hours as needed during the illness. And, one key factor to nebulizing is making sure you are taking deep breaths. The nebulizer you have won't matter without these deep breaths to drive the solution into the lungs. See separate Nebulizing for Illness post.

Nebulizer- there are many on amazon. I like the portable ones as they are easy to use and transport, but they seem to break often. I'll link an option here, but I've noticed they seem to go in and out of stock often. Here is a larger compressor style that I also use and like, you will also want to grab a mask for this one if interested.

Sterile Saline- These are great to have on hand to flush eyes and great to dilute the nebulizer solutions. 

NAC- as mentioned above it is great at breaking up and helping to expel mucus. With NAC you use make sure it is pure without any other ingredients. 1/16tsp in 7-10ml sterile water or saline. Every 6 hours. This can be really irritating to the throat so make sure you dilute well and it may be only tolerated for a few minutes.

Magnesium Chloride- It is excellent at relaxing airways, decreasing inflammation, 1/4tsp in 7-10ml sterile saline. Every 6 hours. This is also irritating and causes a lot of coughing. It may also be tolerated for a few minutes.

Hydrogen Peroxide- Great for bacterial and viral infections, can also help the throat. 1/4tsp : 7 1/4tsp with 3% food grade hydrogen peroxide and sterile saline. Every 6 hours.

Hypochlorus Acid (e.g. Briotech)- it is a great anti-bacterial, anti-viral, and anti-fungal agent. Best used in early illness. 1:3 sterile saline ratio for kids, 1:2 for adults. If you purchase the oral rinse it does not need to be diluted. Every 6 hours.

 

Homeopathy Remedies 

We have used homeopathy for years and have had incredible luck! I love that it's safe for infants. I have a whole blog post written on what it is all about that you can visit here! Or visit my Traveling Homeopathy Kit post with all my favorite remedies to have on hand.

OSCILLOCOCCINUM (Influenza treatment)

Homeopathy is something that I have been looking into, but only scratching the surface. I am no where near an expert, but intrigued by it's potential. This flu season is the first I've used homeopathic remedies and Lucas told me that he could tell when the Oscillococcinum wore off and felt it help a great deal. According to Living Naturally, "Oscillococcinum® (Anas barbariae hepatis et cordis extractum 200CK HPUS), a patented homeopathic preparation manufactured by a French-based company (Boiron Laboratories), is marketed and widely used for the treatment and prevention of influenza symptoms, including "feeling run down," headache, body aches, chills, and fever. It is made from the heart and liver of wild duck and undergoes multiple dilutions (one part in 100, 200 times in a row, i.e., 200C), after which there are reportedly few to no original duck liver or heart molecules in the final product.

There is some preliminary evidence in humans suggesting that Oscillococcinum® may shorten the duration of the flu. However, it has not been found to prevent the flu. Despite its popularity and anecdotal reports of effectiveness, there is currently little scientific evidence that Oscillococcinum® is superior to placebo.

More research is required to determine the efficacy and safety of Oscillococcinum®, especially in young children and pregnant and lactating women." (2)

Oscillococcinum on Amazon

INFLUENZIUM (Influenza Treatment)

Another homeopathic remedy I have on hand each season is influenzium that I get from a homeopath. They will tailor each years dose to that flu season, similar to the flu shot. This year isn't available yet, but I will be purchasing when it's available. Jennie Hoglund is an incredible homeopathy expert/resource (@the.enlightened. homeopath on IG)! Visit her website HERE!

 

Other Tips!

Lastly, I want to touch on a few things you can do on a regular basis to support your immune system and overall health. These tips are at the bottom, but honestly these items are some of the most important things you can do.

  1. Get adequate sleep (not always easy, but one of the most important things you can do)

  2. Drink adequate water and eat a well balanced diet, limit sugar.

    • This could be a blog post all itself, but I'm a huge proponent of a whole foods style way of eating. Limiting processed foods as much as possible.

  3. Wash your hands!

    • Simple soap and water is sufficient! Steer clear of antibacterial soaps. I like to make my own and use these glass self foaming bottles.

    • If it isn't easy to wash with soap and water, hand sanitizer is another great option and I like to make my own. We also use Briotech while out and about. It's effective at combating viruses and bacteria, but doesn't disrupt natural microbiome.

 

Antibiotics

I'm ending this post with some thoughts on antibiotics. It's an area I have strong feelings about and in general I think as a society we use them too frequently for many things that don't actually need them. There are some very powerful natural remedies that can be use in place of antibiotics (oregano oil, colloidal silver, manuka honey, garlic oil) at times. There are definitely times and places where antibiotics are needed, but if we continue down the path we are on the resistance rates to antibiotics will continue to rise which means they will no longer be effective and stronger more potent antibiotics will need to be developed and used. Not to mention the havoc to our gut and microbiome that antibiotics cause. When I was practicing I was very cautious with the prescription of antibiotics and so many times something like a sinus infection or ear infection (which is often viral) will get better on it's own in 7-10 (sometimes less) without antibiotics.

If you do happen to need antibiotics I have written a post on what to do after to help the gut microbiome.

I will attach this Chris Kresser article here where he talks about antibiotics in children. It has excellent information in it that I wish everyone would read!

Why You Should Think Twice before Giving Your Child Antibiotics

Health, WellnessTara Woodland