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Vitamin D
The sunshine vitamin can help kick start your immune system by managing antibody production in white blood cells and by regulating the production of a protein that kills harmful bacteria and viruses, says Dr. Michael Holick, an endocrinologist and expert in vitamin D research from Boston University.
“Everyone should be taking vitamin D supplementation since it’s not possible to obtain enough from sun exposure or from diet,” says Dr. Holick. He recommends taking a vitamin D supplement yearround, but particularly during the winter, when the days are darker and we’re not getting as much of the sunshine vitamin naturally. Most adults need 2,000 IU daily, but Dr. Holick says he takes 6,000 IU. If you’re not sure that you’re getting enough, a blood test can confirm if you’re deficient in vitamin D.
Reishi mushrooms
There are a variety of fungi favoured for their medicinal qualities. “Each type of mushroom has different properties—lion’s mane, for example, is known for brain health and reishi is used for immune support,” says Lowe. You can pour hot water over a spoonful of reishi powder to make a healing cup of tea or take a supplement when your system needs a bit of a boost. But to get the right dose for your body’s needs, and to ensure there are no contraindications, it’s important to talk to your health practitioner before consuming, says Lowe.
Bee propolis
That’s right: Bees don’t only make honey. They also produce a sticky yellowish-brown substance from plant resins, rather than flower nectar, they’ve collected. “Bees actually line their hives with bee propolis to help fight germs and protect the health of the hives; it’s even seen in the nursery for the well-being of the bee larvae,” says Lowe. Propolis contains more than 300 beneficial compounds, including antioxidants, and has been touted for centuries for its benefits in immune support and counteracting oxidative stress. “It’s a perfect natural defender for your body,” says Lowe. Bee propolis usually comes in a throat spray or tincture you can take when you feel like you’re coming down with something.