With the winter months ahead, now is the time to prepare for the cold and flu season—not wait until you feel something coming on.
After more than 25 years working with women and studying natural approaches to health, I’ve learned the value of nourishing the body and making thoughtful choices about wellness. Quality supplements, nourishing food, restorative sleep, and daily habits all have a place in a winter wellness routine.
These nutritional approaches can work alongside classical homeopathy as part of an individualized approach to seasonal wellness.
Your Guide to Winter Supplements
A strong nutritional foundation is an important part of your winter wellness routine. Here are three nutrients I recommend considering for the season.
– Vitamin D3: 2,000–5,000 IU daily. Vitamin D plays an important role in immune function, including the optimal function of T-cells. Food-based supplements are also available.
– Vitamin C: 500–1,000 mg of buffered or liposomal vitamin C provide antioxidant support and help maintain healthy immune function.
– Zinc: 15–30 mg of zinc picolinate or citrate. Zinc helps activate Serum Thymic Factor, which plays an important role in developing and protecting your body’s vital, germ-fighting T-cells.
I’ll share more about a homeopathic remedy made from Serum Thymic Factor in my Flu Guard Kit in future blog posts. If you’re interested in learning more or would like to be among the first to order, email me at Marnie@ResplendentHealing.com.
When You Feel Like You’re Coming Down with Something
In addition to maintaining your nutritional foundation, there are two herbs I keep in mind for short-term use when I feel the first signs of a cold or other seasonal illness: elderberry and echinacea.
Elderberry (Sambucus nigra)
Elderberry is rich in anthocyanins, a plant compound studied for its potential antiviral properties.
Suggested use: Take 1 teaspoon 2–3 times daily for 3 days, then decrease as you feel better.
Echinacea
Echinacea has a long history of traditional use for seasonal illnesses. Research has examined its effects on immune activity, including the activity of immune cells such as macrophages.
Suggested use: Take one dropperful in a small amount of water every 2–3 hours during the first 48 hours. As you feel better, reduce to three times daily for another 3–5 days, following your product’s directions.
A note on duration: I reserve elderberry and echinacea for short-term use when I feel I’m coming down with something, rather than taking them continuously throughout the winter. I limit use to a maximum of two weeks, as prolonged use may overstimulate immune activity.
Choose Quality Supplements
Where you buy your supplements is just as important as the products you choose. Be cautious when ordering from Amazon where unauthorized sellers offer counterfeit products. I’ve seen my clients purchase products from Amazon that turned out to be ineffective and potentially harmful.I prefer reputable sources that help ensure product quality and authenticity.
Need Help Choosing Quality Supplements?
If you’d like access to my Fullscript dispensary, email me at Marnie@ResplendentHealing.com. I’ll set up your account so you can explore practitioner-recommended products and enjoy discounts on your orders.
Preparing for Winter, One Step at a Time
Winter wellness is about more than one supplement or remedy. It’s about building a strong foundation through thoughtful nutrition, restorative sleep, daily habits, and an individualized approach to your health.
Alongside these recommendations, I’ll be sharing more about classical homeopathy and the remedies traditionally used during cold and flu season in my upcoming Winter Wellness Series.
Health creates freedom. I hope these suggestions help you approach the winter months feeling informed and prepared.