First off, go check out my post: The Ultimate Guide to Boost Your Immune System.


These 5 supplements should help!

Vitamin C: Best absorbed from food, with the best sources being Kakadu Plum, Guava, Lemon and Lime, Oranges, Kiwi Fruit, Capsicum and Strawberries.

Otherwise, 1000mg 1-3x a day from supplements.

Vitamin D: We all know where to get this: THE SUN!
Unfortunately in winter that’s easier said than done.

In supplement form, a high dose (5,000iU) of Vitamin D3, combined with Vitamin K2 will maximise absorbsion.

Take this in the morning with food, not at night!

Zinc: Oysters blow everything else out of the water when it comes to Zinc.
If you don’t eat them weekly, try Zinc L-Carnosine first thing on an empty stomach or Zinc Picolinate with food.

Taking Zinc long term may deplete other minerals, so only take it when you need it.

Omega 3: Vital for immune and mental health.
Best food sources are Salmon and Flax seed/oil but most people still benefit from supplementing.

Quality matters! The best option here is a Tablespoon of Nordic Naturals Artic Cod Liver oil with breakfast, it contains Vitamin A and D as a bonus.

Shiitake Mushrooms: Shiitake are the best and most scientifically backed, and can also help with gut health, but others like Maitake, Tukey Tail and Reishi are all good too.

Make sure they are Organic and for immune health, you want the Mycelium (roots)

I swear by MyCommunity Host Defense.

You can get all of these from whole foods! But if you aren’t, supplements might help.

Remember: supplements are only SUPPLEMENTARY to a proper lifestyle. I rarely recommend supplements before making sure you are on top of the basic stuff.

Sleep, stress, diet, movement. That’s 90% of the equation.

And also please note: supplement quality varies WILDLY. Most likely, the stuff you are getting at Chemist Warehouse is rubbish.

The brands Thorne, Doctors Best and Life Extension are usually pretty good options. Check out for a good range at good prices.

Anyway, let me know what you think. Do you have any absolute go-to’s that you take when you’re under the weather?

Let me know in the comments.