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Immune Boosting Supplements

Updated: Jun 27, 2023

Did you know that strong immune systems are made in the gut?! 70% of our immune system lives in and is maintained by our gut microbiome. Lifestyle choices are the most important factor in maintaining healthy immunity, such as:

  • Avoiding chemicals and toxins in food/home/environment

  • Eating for nutrient density in most meals

  • Reducing stress

  • Getting adequate sleep

  • Healthy relationships

  • Not under or over-exercising

  • Time outdoors

Photo of supplements for a blog on Immune Boosting Supplements

Not everyone needs to be taking supplements daily. A lot depends on the lifestyle items above, your health history and current health. Working with a holistic care provider 1:1 can help you decide if and what may be needed for you individually.

Sometimes our bodies need a bit of a boost from our everyday maintenance, especially at the first sign of infection or known exposure to someone who's sick. Having some immune boosting supplements on-hand can help you respond to these needs easily and confidently.

We are going to share our top 6 immunity health supplements, and rest assured they are appropriate for all of the following:

  • Pregnancy + breastfeeding safe

  • Viral + bacterial infections

  • Respiratory illness (common colds, flu, sinus)

  • Skin infections (cold sores, dermatitis)

  • Breast infection (clogged duct, mastitis)

  • Urinary tract infection

  • Vaginal infection (yeast, bacterial)

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Immune Boosting Supplements:

Vitamin D:

  • Adequate functional vitamin d levels (serum units at 50-80) are associated with a huge range of benefits. When it comes to immunity, vitamin d aids in the response of white blood cells, the body's defense towards invading pathogens, and helps to prevent infection in the first place.

  • Because vitamin d is fat soluble, look for supplements in oil (drops or soft gels) and with k2 for max absorption. Our favorite HERE.

  • 5-10k units are recommended per day, broken up into 3-4 doses during illness

  • Reference Link HERE

Vitamin C:

  • Vitamin c stimulates the production of white blood cells, shortens recovery time from illness and reduces the severity.

  • Ascorbic acid is the active form of vitamin c, calcium and magnesium help in absorption- a buffered version with these ingredients is best. Our favorite HERE.

  • 250-500 mg 3-4 times per day during illness

  • Reference Link HERE


  • Balanced gut health aids in nutrient absorption and immune regulation. Probiotics are known to stimulate white blood cells and increase the communication in immune cells. Preliminary research shows probiotics prevent, decrease length and symptoms of illness.

  • Live, raw and refrigerated versions are most beneficial. Women's/feminine labeled options are best for UTI and vaginal infections. A diet rich in prebiotics (onion, garlic, asparagus, psyllium husk) is essential for maximum absorption. Our favorite HERE.

  • Take 1-2 capsules per day

  • Reference Link HERE


  • Echinacea is used best for short duration at first sign of cold. It mobilizes your own immune system and actually generates more helper cells- there's good evidence that it shortens the duration and severity of illness.

  • Tincture form is the biggest bang for your buck. Our favorite is HERE.

  • 1-3 dropperfuls 2-3 times per day during illness, discontinue once symptoms are gone.

  • Reference Link HERE


  • Can shorten the duration of infection by 33% and have a direct antiviral effect. Zinc works to reduce oxidative stress and inflammation in acute infections and immune response, while maintaining the integrity of mucous membranes (where pathogens enter in our body).

  • Ionic and picolinate zinc are forms that are easily digestible and absorbable. Our favorite HERE.

  • 20-35mg 2-3 times per day during illness

  • Reference Link HERE


  • An extract made from a whole for of berries has antioxidant and immune stimulating properties. Elderberry stimulates white blood cells and increases the communication in immune cells. It can reduce oxidative stress and inflammation by 50%.

  • Watch the sugar content on some of the gummies and syrups on the market. Our favorite HERE.

  • Take as directed on the bottle.

  • Reference Link HERE

Want a quick reference chart for what we chatted about here? Grab your own Immunity Boosting Protocol PDF : CLICK ME!

Although we are licensed midwives by profession, we are not YOUR midwives. All content and information on this website is for informational and educational purposes only, and does not constitute medical advice. Although we strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice. For more information, click here.

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