Immune Nutrition Beyond The Basics
I woke up this morning feeling bleh. The kind of yuck that doesn’t justify bailing on chores but makes everything harder. Malaise like a wet, itchy wool scarf. Brain fog, heavy limbs, a cotton-ball tickle in my throat, a dull headache behind my teeth.
It’s those dreaded seasonal-shift sniffles… I’m not completely incapacitated. I don’t feel sick enough to take the day off from my responsibilities. Yet exhaustion is the baseline. I’m still slogging through my day half-functional and mildly resentful of my to-do list. Meanwhile, my partner’s in full collapse, the classic “man cold,” whining from beneath the blankies on the sofa.
(I do wonder whether men genuinely feel illness more severely than women. Evidence leans yes; personal observation remains… inconclusive.)
Either way, this is the season when I reach for my usual immunity crutches. Vitamin C, zinc, tea .... blind optimism. But there’s more to resilience than the usual suspects, and since I’m already huddled, sniffly, over my keyboard writing a seasonally relevant piece, I may as well go with what I know.
Sunshine Support for the Shadow Season
Vitamin D keeps your immune system balanced. Strong enough to fight infection but not so reactive that it causes extra inflammation. It also protects your lungs and gut, where germs try to enter. In Canada and other dark/cold climates, low vitamin D is common due to limited sunlight. Foods like salmon, sardines, egg yolks, and fortified milk or yoghurt can help, but supplements help when daylight is scarce.
The Underrated Defender
Selenium may not sound exciting, but your immune system depends on it. It defends against oxidative stress (cell damage) and supports immune cells. Too little can weaken your defences, but too much can also be toxic, so moderation is key. You can get selenium from brazil nuts (just one or two a day is plenty), tuna, eggs, and whole grains.
Bee Magic for the Immune System
Propolis is a resin that bees collect from plants to protect their hives. It contains natural compounds with anti-inflammatory and antimicrobial effects. Early research suggests it may support immune balance and healing. You can find propolis in lozenges, throat sprays, tinctures, and our popular Bee-Immune formula.
Training Camp for Immune Cells
Beta-glucans are natural fibres found in mushrooms, oats, and barley. They train immune cells to recognize and respond to infections efficiently. Mushrooms like reishi, shiitake, and maitake are especially rich sources. Try them in soups, teas, or supplements.
The Mushroom That Means Business
Turkey tail isn’t just fun to say. It’s a colourful mushroom long used in traditional medicine. Its natural polysaccharides (PSP and PSK) are studied for helping regulate immune activity, particularly under stress or fatigue. Research shows it may support recovery following illness. Brewed teas or extracts are among the easiest ways to get yer turkey tail in ya (but it's also available in capsules if you prefer).
Nature’s First Immune Boost
Colostrum—the first milk produced after birth—is rich in antibodies, growth factors, and proteins that support immune strength. Some supplements use bovine (cow) colostrum, which may help the gut and immune system function more smoothly. Look for high-quality, low-temperature processed colostrum powders or capsules. And as with most things pertaining to our health, we want to avoid cheap, heavily processed versions.
Feed Your Friendly Flora
Arabinogalactans (ah-RAB-in-oh-guh-LAK-tans) are plant fibres that act as prebiotics. Prebiotics are food for beneficial gut bacteria, which supports immune communication. They may help regulate inflammation and enhance cell activity. Larch arabinogalactan powder is often mixed into probiotic formulas, smoothies or teas and is gentle enough for regular use.
When You Already Feel Like @#!*
These are helpful friends for re-balancing the immune system. Nothing replaces sleep, hydration, or the common sense to slow down when the body is clearly begging for it.
Quality, timing, and dosage matters. More isn’t better; bad quality extracts or anything taken in excess can make things worse. So, take as needed, and always talk to your health practitioner if you want to incorporate something new into your supplement regime.
So here I am, half-alive, watching my partner death-nap through a full-on crisis of a cold. I sip my turkey tail tea, take my vitamin D. Seasonal sickness is often as simple as managing the bare minimum… resting, feeding the body what it needs, staying hydrated, and waiting patiently until the fog inevitably lifts.
Oh… and don’t forget your electrolytes.
References
Dion C, Chappuis E, Ripoll C. (2016). Does larch arabinogalactan enhance immune function? A review of mechanistic and clinical trials. Nutrition & Metabolism (London), 13, 28. https://doi.org/10.1186/s12986-016-0086-x
Magnavacca A, Sangiovanni E, Racagni G, Dell'Agli M. (2022). The antiviral and immunomodulatory activities of propolis: an update and future perspectives for respiratory diseases. Medical Research Reviews, 42(2), 897–945. https://doi.org/10.1002/med.21866
Martineau AR, Jolliffe DA, Hooper RL, et al. (2017). Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data. BMJ, 356, i6583. https://doi.org/10.1136/bmj.i6583
Shmerling RH. (2020, February 6). Is “man flu” really a thing? Harvard Health Publishing. https://www.health.harvard.edu/blog/man-flu-really-thing-2018010413033
Sun Y, Wang Z, Gong P, Yao W, Ba Q, Wang H. (2023). Review on the health-promoting effect of adequate selenium status. Frontiers in Nutrition, 10, 1136458. https://doi.org/10.3389/fnut.2023.1136458