I could write an entire book on how seasonal changes mess with my body. If you’re like me, going from cold to warm weather or vice versa is like marking your calendar for when you’re going to start getting sick. The good news is that there are essential supplements to boost your immune system during seasonal changes.
Talker Research put together a survey to look at how many Americans suffered from illnesses when the seasons changed, and the numbers are quite shocking.
Looking at the survey, going from summer into the colder winter months affected 58% of the people surveyed. 42% said they suffered from coughing spells, 40% said they had sore throats, and 38% battled congestion.
When asked how the individuals overcame their illness from seasonal changes, 80% said they focused more on their hydration levels, 77% said they utilized vitamins and supplements (such as supplements to boost their immune system), and 75% said getting more rest.
Personally, I’m not a huge fan of taking medications, so I always load up on supplements to boost my immune system. I’ll even start these supplements before the weather changes in anticipation that as soon as the temperature drops slightly, I’m going to start feeling it — whether it’s the flu, a common cold, or simply weakened immunity.
Does this sound like you?
In this article, we are going to dive deeper into various supplements to boost your immune system during seasonal changes, how those supplements can help keep your immune system optimized, and what you can do to help prevent yourself from falling ill.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new supplements into your current regimen.
Key Nutrients for Immune Support
The right nutrients can make a massive difference in your immune system’s strength. By using key supplements to boost your immune system during seasonal changes, you can keep your body well-defended against illness.
Let’s look at some of the supplements you should consider when the seasons start changing.
Vitamin C
Your body relies on Vitamin C for immune system support and antioxidant protection — especially when physical stress hits hard. Vitamin C is found naturally in citrus fruits like oranges and veggies such as peppers, and it helps boost your immune response by cutting cold symptoms by 9% overall.
Even more surprising is that when the individuals were active in some sort of intense exercise or training, the addition of supplementation dropped the risk of colds by up to 52%, according to a study from 2011.
Therefore, adding something like NutraBio Vitamin C along with a solid training program can help keep your immune system strong.
Adults need around 75–120 mg daily, but you can safely take supplements up to about 2,000 mg per day. Anything higher than this dosage may trigger nausea or diarrhea.
Vitamin D
Vitamin D strengthens your immune system and lowers the risk of illness. In fact, a 2022 study found that dietary supplements of vitamin D cut acute respiratory infections by 8%.
Some people claim they can get enough natural vitamin D from being out in sunlight, but when colder months arrive, many people find it challenging to get outside for 20-30 minutes in direct sunlight. That’s where a supplement like NutraBio Vitamin D3 or, if you want something even more beneficial, the NutraBio Vitamin D3/K2 supplement can come into play.
Athletes often use foods such as fatty fish and egg yolks to boost vitamin D levels in the body. Vitamin D deficiencies link directly to increased mortality rates, so check those vitamin D levels closely if you spend lots of time indoors or train heavily at gyms away from sun exposure.
When in doubt, grab yourself some immune system-boosting supplements to ensure you get the nutrients you need to keep your body’s defenses optimized and strong.
Zinc
Zinc helps boost your immune system and keeps infections at bay. It supports white blood cells, which are key players in immune function.
Unfortunately, around 15% of the U.S. population lacks enough zinc, which weakens immunity over time, and athletes may lose even more through sweat from intense training sessions.
For adults, daily recommendations range from 8 to 12 mg. Foods like oysters, meat, and beans naturally contain this essential nutrient — or choose supplements to boost the immune system during seasonal changes like NutraBio Zinc Chelate.
Just limit intake below the safe upper level of 40 mg per day to prevent issues with copper absorption or interactions with other mineral supplements.
Probiotics
Probiotics strengthen your immune system by boosting healthy gut bacteria. Common probiotic strains like Lactobacillus and Bifidobacterium improve immune function and support overall health — crucial for athletes and gym-goers dealing with intense training.
You can find probiotics in supplements to boost your immune system during seasonal changes or in fermented foods such as yogurt, kefir, and kimchi.
Effective results depend greatly on the exact probiotic strain being consumed, the correct dosage, and following the suggested use closely.
Ongoing research explores wider benefits of probiotics beyond immunity (including effects on metabolism and mental health) to help keep you from getting sick during flu season or periods of intense training such as preparing for a competition or event.
Elderberry & Herbal Extracts (e.g., Echinacea, Astragalus)
Elderberry supplements shorten cold and flu symptoms, helping you maintain a strong immune system during seasonal changes — but it should be noted that if you ever get them in their raw and natural form, never eat the unripe parts, as they can be extremely toxic.
Echinacea also helps reduce your chances of catching colds, though its effects on flu have been found to vary.
Astragalus root extract boosts immune cells by increasing interferon activity in dendritic cells, supporting healthy immune function naturally — exactly what athletes and gym-goers need to stay active year-round and in all seasonal conditions.
Lifestyle Tips to Enhance Supplement Benefits
Taking supplements to boost your immune system during seasonal changes can make a considerable difference in whether you find yourself falling ill, but your lifestyle choices matter, too.
Your daily habits strongly affect how well your supplements work — so use the tips below to support your body’s natural immune defense:
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Regular exercise like jogging, lifting weights, or cycling is also recommended to improve circulation and promote immune health.
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Get 7 to 9 hours of quality sleep each night to help strengthen your immune function and prevent illnesses.
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Include probiotics from supplements or fermented foods like yogurt or kefir in your meals, as they support gut health and can enhance immune performance.
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Strive for 5 to 9 servings daily of vegetables and fruits such as berries, spinach, oranges, broccoli, and bell peppers for vitamin C, antioxidants, and essential nutrients that help build up your immune system naturally.
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Drink plenty of water throughout the day — proper hydration keeps your body’s immune cells active so they can effectively fight germs and ward off illnesses.
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Manage your stress levels through meditation, yoga, or deep breathing exercises since ongoing stress can weaken your immune function.
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Limit alcohol intake because heavy drinking can adversely affect your immune function and may reduce the beneficial effects certain vitamins have on immunity.
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Wash your hands frequently with soap and warm water for at least 20 seconds — this habit protects against infections that might weaken your defenses despite taking supplements to boost your immune system regularly.
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Avoid smoking completely because it harms the body’s ability to absorb zinc supplements or vitamin C effectively — damaging healthy immune system function.
Choosing High-Quality Supplements
It should go without saying, but it’s incredibly important that you choose high-quality supplements to boost your immune system during seasonal changes. Using the highest quality products you can find helps ensure potency, purity, and results.
Check the labels on your supplements carefully — select products clearly listing essential vitamins like vitamins A, C, D, and E, as well as selenium and zinc at safe amounts. If you see proprietary blends, it may be best to stay away from them as you have no idea what dosages the ingredients actually are.
Single-ingredient supplements can help support specific needs effectively. But if you can find specific immunity supplements that have a unique formula, it can help simplify things.
At NutraBio, we strive to provide you with the products you need, such as supplements to boost immune system health. As mentioned earlier, we have single-ingredient products, but we also have dedicated category products like our:
At NutraBio, we want to be 100% transparent with you, which is why you’ll find full transparency on all of our labels. We take things a step further by allowing you the ability to look up the test results on the very bottle you have in your hands. We do this so you have full confidence in the products you purchase and put in your bodies.
Furthermore, we have every raw material ingredient that is shipped to us tested before it’s put into the manufacturing process. During the process, we test for heavy metals and other particles to ensure your product is pure. Then, before the product gets approval to ship to fulfill orders, we test the product again to ensure they meet label claims and specs.
We are dedicated and committed to transparency and quality, and that is something we will never compromise on.
Conclusion
Supplements like vitamin C, vitamin D, zinc, probiotics, and herbal extracts such as elderberry and echinacea support your immune health during seasonal changes.
If you want to boost your immune system and increase the supplement’s effectiveness, combine your supplements with healthy daily habits — eating balanced meals, drinking enough water, sleeping 7 to 9 hours nightly, and keeping your stress levels low.
Supplements to boost your immune system during seasonal changes can only do so much. You also need to put in the time and effort on your end to ensure your body is healthy and your lifestyle aligns with the optimal health levels you’re striving for.
Feel free to check out the full line of NutraBio immune supplements we have available and stay protected year-round.
