Immune Prep for Fall Germs
With back to school just around the corner, pesky viruses are about to make their annual comeback — and if you have kids at home, you know exactly what I mean.
This time of year I always get asked about immune support, so I wanted to share a few of my favorite tips and go-to supplements to help your whole family stay well as the season changes.
Lifestyle Tips for a Strong Immune System
Prioritize sleep. This is the single most important thing you can do. Immune function drops significantly with even one or two nights of poor sleep — so protecting your rest is protecting your health.
Manage stress. Chronic stress suppresses immune function by elevating cortisol. Even 10 minutes of daily deep breathing, walking, or quiet time makes a measurable difference. (Easier said than done, I know - but even just small efforts here help!)
Stay hydrated. Your lymphatic system — a key part of your immune defense — needs water to function. Aim for half your body weight in ounces daily.
My Favorite Immune Support Supplements
Vitamin D3 + K2. Most of us are deficient, especially heading into fall. Vitamin D is foundational for immune regulation and is one of the most evidence-backed supplements available. Try my Vitamin D supplement F5
Zinc. Essential for immune cell development and function. Particularly helpful at the first sign of illness. Beans and whole grains are rich in zinc!
Vitamin C. A classic for good reason — supports white blood cell production and acts as a powerful antioxidant. Get vitamin C from fresh fruits and veggies.
Elderberry. Great for the whole family. Supports immune response and has antiviral properties — look for a high-quality syrup or capsule without excessive added sugar.
Probiotics. A healthy gut = a healthy immune system. Up to 70% of your immune cells live in your gut, so supporting your microbiome is one of the most powerful things you can do year-round. Try my probiotic G5
All of these are also available through my Fullscript dispensary at practitioner-grade quality.
As always, reach out to me before starting new supplements if you're unsure what's right for you — especially if you're on medications or in an active treatment program with me.
In Health,
Dr. Katie
