As someone who’s always looking for natural ways to stay healthy, I’ve found that a solid supplement routine can make a world of difference in how I feel — especially during cold and flu season. Over time, I’ve tested and researched a range of vitamins, minerals, and herbal products. Below are 15 of my personal favorites that have helped support my immune system. Please note: supplements can’t prevent or cure diseases, so always speak with a healthcare provider before starting anything new.
1. Vitamin D
I didn’t realize how much I needed vitamin D until a blood test showed I was deficient. After taking it regularly, I noticed fewer colds and less fatigue. It’s essential for immune response and may reduce inflammation.
2. Zinc
I always keep zinc on hand, especially during flu season. It helps my body fight off infections more efficiently and shortens the duration of colds when I catch them early.
3. Vitamin C
Vitamin C is my staple supplement — I take it daily to help protect against oxidative stress and to give my immune cells the support they need to work effectively.
4. Elderberry
When I feel a scratchy throat coming on, I turn to elderberry syrup. It’s been helpful in easing symptoms and seems to reduce the severity of colds.
5. Medicinal Mushrooms
Adding medicinal mushroom supplements like cordyceps and turkey tail to my routine has really improved my overall resilience. I’ve felt stronger and less prone to seasonal illnesses since starting them.
6. Astragalus
This traditional Chinese herb is a hidden gem. I’ve used it during times of stress or exhaustion, and it seems to give my immune system a gentle nudge when I need it most.
7. Selenium
Selenium isn’t talked about enough. I started supplementing it after reading about its role in antiviral defense, and I’ve felt more protected during flu outbreaks.
8. Garlic
I don’t just cook with garlic — I take it in capsule form too. It’s helped me feel more energized and resistant to seasonal bugs.
9. Andrographis
I use andrographis when I feel under the weather. It seems to kick in fast and helps reduce symptoms within a day or two.
10. Licorice Root
I tried licorice root supplements on a friend’s recommendation, and I’m glad I did. They’ve helped me recover more quickly from viral infections.
11. Pelargonium sidoides
This lesser-known herb has become part of my cold-fighting arsenal. It works best when taken at the first sign of a cough or sore throat.
12. B-Complex Vitamins
When I was feeling run-down, B-complex supplements made a noticeable difference. They’re essential for immune and nervous system health, and I now take them regularly.
13. Curcumin (from Turmeric)
Curcumin has been a great addition to my daily routine. It helps with inflammation, and I’ve noticed fewer aches and pains — especially after long workdays.
14. Echinacea
I always keep echinacea capsules around during winter. When I take them early, my symptoms seem milder and my recovery quicker.
15. Propolis
This natural bee product is surprisingly effective. I use propolis sprays and capsules during travel or after being around sick people, and I feel it gives me an extra layer of protection.
Final Thoughts
Staying healthy isn’t just about taking supplements, but they’ve certainly helped me feel more resilient and prepared. Always talk to your doctor before adding new supplements, especially if you’re on medication or have underlying health conditions.