Supplements for the immune system: A naturopathic guide to whole-family wellness

Maintaining a robust immune defence throughout the year is an important part of supporting overall wellbeing and becomes a high priority during seasonal changes. While a balanced diet provides the foundation for good health, dietary gaps or high stress can influence the body’s normal immune function in both adults and children. This blog will examine how lifestyle changes and targeted nutritional and herbal support can support immune system response.

It’s that time of year when winter is rolling in, and cold and flu season is at its peak. The cold weather means a lot of us spend more time inside making it very easy to spread colds around more readily. So, as the sniffle season seasons inches its way closer, we should all be turning to simple strategies to support wellbeing.

The immune system

Our immune system is a highly complex system, comprised of physical and biochemical barriers, as well as dedicated immune cells that work hard at identifying, destroying and remembering invading infectious agents. There are several external factors that can directly impact this delicate orchestration, such as inadequate dietary diversity, exercise, pollution, high stress, poor sleep, low sun exposure and of course, pathogens.

Keep moving to keep well

First up, is physical activity. Did you know that you and your kids’ weekend footy comp can actually be benefitting your immune system function? Moderate exercise can be defined as about 150 minutes per week of moderate intensity aerobic exercise (e.g., brisk/speed walking, swimming, running or stair climbing). The mechanism behind this is that moderate physical activity supports emotional wellbeing, reduces stress and improves sleep quality which all ensure that our bodies are in good fighting condition. In a 2023 review, the authors noted these benefits are only seen in individuals with moderate exercise practices, highlighting that they are not seen in individuals who have low levels of exercise and those with intense physical exercise regimes[1].

Fuel your family’s defences

Foods high in consumption in the western world such as processed foods, “fast food,” convenience products, snacks and sugary soft drinks all are lacking fibre, vitamins and minerals, which is an established factor in altered immune function. Let zoom in and look at specific nutrients and their role in the body:

• Zinc: a crucial trace mineral that serves as a foundation for optimal immune response and acts as a key cofactor for hundreds of biochemical reactions. Adequate zinc maintains normal taste sensation, which is essential for ensuring children and adults maintain a healthy appetite for nutrient-dense foods. Zinc can be found in oysters, red meat and pepitas. If you’re looking for extra support, aim for a supplement that provides 25–50mg per day. See Herbs of Gold Ultra Zinc +. 
• Vitamin C: a powerful water-soluble antioxidant that cannot be synthesised by the human body and must be replenished daily. It supports immunity and the integrity of the skin barrier and promoting the body's initial response to harmful microbes. Vitamin C can be found in citrus, strawberries, broccoli and capsicum. Aim for a supplement that provides at least 1000mg per day. See Herbs of Gold Vitamin C 1000 Plus. 

Tips: 

• Start with incorporating more plant‐based foods which will increase your beneficial intestinal bacteria that make up of 85% of the immune system[2]. Opt for foods rich in prebiotic fibre like garlic, onion, banana and cashews. Extra points for garlic as it helps support immune system function[3].
• Specific diets such as the Mediterranean diet have been show to support immunity[4]. This diet emphasises vegetables, fruits, legumes, wholegrains, olive oil, nuts, seafood and lean proteins, providing antioxidants, fibre and healthy fats.

Rest to resist

There is a bidirectional relationship between sleep and immune function. When the body detects an infection or illness, immune activity can increase the need for sleep, helping the body rest, repair and recover. In turn, quality sleep supports multiple aspects of immune function, helping the body respond more effectively to infection. A 2019 review found that good sleep may improve immune defence and recovery during illness and consistent poor sleep can weaken immune resilience over time[5].

Practical tips for better sleep:

• Aim for consistent sleep and wake times
• Reduce screen exposure 60 minutes before bed
• Keep bedrooms cool, dark and quiet
• Limit caffeine after midday
• Prioritise relaxing evening routines for the whole family

Harnessing herbal support

Herbal medicine has a long tradition of use during the colder months, and certain herbs have stood the test of time, for good reason: 

• Andrographis relieves symptoms of common colds and flu and helps reduce the severity and duration of common colds. See Herbs of Gold Cold & Flu Strike. 
• Echinacea is commonly used to support immune health and healthy immune system function. See Herbs of Gold Elderberry, Echinacea & Olive Leaf liquid. 
• Elderberry is traditionally used in Western herbal medicine to support immune health and the immune system to fight illness. See Herbs of Gold Elderberry, Echinacea & Olive Leaf liquid. 
• Siberian ginseng assists with recovery from illness, a perfect go to if you’re feeling run down and unable to get your mojo back after a cold or flu. See Herbs of Gold Astra Recharge. 

Choosing herbs or nutrients in family-friendly formats such as liquids, chewable tablets or powders, offers a convenient and flexible way to support immune health across different ages and preferences.

It’s all about supporting and priming your body with simple lifestyle changed that means you truly take care of yourself. From school-age kids to grandparents, immune health looks different at every life stage, but the fundamentals remain the same. Explore our range of immune health supplements to find the right option for every member of your household.