Immune System Tune-up
Most people reach for Vitamin C and Zinc when they feel a cold coming on, but there are two other heroes in the mix that might even help more!!!
Vitamin D and a top notch gut microbiome!
Vitamin D levels naturally drop in fall → more colds.
🐟 Food Sources (these aren’t huge, but every bit counts)
- Fatty fish: salmon, mackerel, sardines, tuna.
- Cod liver oil (super concentrated, but an acquired taste).
- Egg yolks.
- Beef liver.
- Fortified foods: milk, plant-based milks, orange juice, cereals.
💊 Supplements
- Vitamin D3 (cholecalciferol) is better absorbed than D2.
- Often paired with vitamin K2 (helps calcium go to bones, not arteries).
- Typical maintenance: 2,000 IU daily, but many need higher based on labs
Vitamin D isn’t really a vitamin—it’s a hormone precursor. Your liver and kidneys turn it into calcitriol, which regulates over 200 genes, including ones for immunity, bone health, and even mood.
The Gut!!
DID YOU KNOW: 70% of your immune system lives in your gut. That’s why gut-friendly foods (fermented or fiber-rich) are basically the Wi-Fi router for your immunity
- Load up fermented foods (sauerkraut, kefir, miso) to prime gut immunity.
- Take a good probiotic and fill up in good fibers
- look into local sources that make "Fire Cider"
- Garlic = Natural Prebiotic: Garlic, onions, leeks, and asparagus are all rich in inulin, a prebiotic fiber. Eat them → your microbes thrive → immunity thrives.
Zinc + Vitamin C + gut health = your real immune squad.
What's your go to remedies for colds...Post your best "homemade get well" recipe in the comments below!
Zinc or Vitamin C
Hot teas and Soups
Just found out: Gut support is the best fight in the game!
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Immune System Tune-up
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