Ironclad Immunity: 5 Supplements to Keep You Healthy and Productive All Winter
Winter challenges even the most disciplined professionals. Shorter days, increased stress, and the barrage of seasonal illnesses can derail progress.
But what if you could fortify your immunity without overhauling your routine?
Here’s the ultimate winter immunity protocol tailored for high-performing professionals.
1. Vitamin C – Your First Line of Defense
Vitamin C is a powerhouse antioxidant essential for immune health, stress reduction, and faster recovery.
It fuels and supports your immune cells like T-cells and neutrophils, enabling them to fight off pathogens more effectively while reducing oxidative stress that can weaken your defenses.
It aids in collagen production to strengthen your skin barrier to ward off illness. Regular supplementation supports adrenal health, which lowers cortisol, helps you stay calm, and will shorten the duration of any cold or virus.
Dosage:
500–1,000 mg/day for prevention.
3,000–5,000 mg/day if sick (opt for buffered C powder or Acerola cherry for better absorption).
Invest in high-quality supplement brands to ensure quality & safety. Our recommendation is Buffered C Powder from Thorne.
Pro Tip: Incorporate citrus fruits (oranges, grapefruit, kiwi, lemon, lime), bell peppers, broccoli, tomatoes into your regular winter diet to boost Vitamin C.
2. Vitamin D – The Shield Against Winter Illness
Vitamin D strengthens respiratory defenses by enhancing mucosal barriers, making it harder for pathogens to invade. Regular, adequate dosages dramatically reduce infection risk and boost immune cell function.
Deficiency is common during low-sunlight months, increasing risk of colds, flu, and respiratory infections. Supplementation is crucial to fight off illness, boost mood, and optimize cellular function.
Dosage:
• 2,000–5,000 IU/day for maintenance.
• Up to 10,000 IU/day if you’re actively fighting illness.
Pair supplements with a meal containing healthy fats for optimal absorption.
Pro Tip: Increase Vitamin D in your diet by consuming eggs, salmon, sardines, and mushrooms.
3. Zinc – The Immunity and Hormone Booster
Zinc is indispensable for immune cell differentiation, aiding in production, response, and production of your immune system to strengthen respiratory defenses and rapidly reduce symptom severity.
Beyond immunity, zinc is a critical player in hormonal health, boosting testosterone and supporting thyroid hormones.
Dosage:
• 30–40 mg/day for daily health.
• 20 mg lozenges every 2–3 hours when sick (up to 8 daily).
Pro Tip: Focus on zinc-rich foods like oysters, red meat, raw cacao, pumpkin seeds, and liver to increase zinc concentration in your body.
4. Glycine – The Sleep and Recovery Enhancer
Glycine is the underrated champion of immunity, working behind the scenes to reduce inflammation and enhance antioxidant production. By boosting glutathione levels, it protects immune cells from damage, ensuring they stay functional during times of stress.
Glycine also supports restorative sleep—a critical factor for immune health—while aiding in tissue repair and strengthening gut health, which is essential for warding off infections.
Dosage:
• 3–5 g before bed.
Pro Tip: Boost your intake naturally with bone broth or collagen peptides.
5. Aspirin – A Surprising Ally in Viral Defense
Aspirin offers anti-inflammatory and antiviral properties that can help combat cold and flu symptoms. It’s especially effective when paired with caffeine, quickly reducing pain, cough, and sore throat symptoms.
Emerging research suggests aspirin can even inhibit viral replication, making it a powerful addition to your winter wellness arsenal.
Adding caffeine to aspiring can enhance the effects, relieving sore throat, cough, and pain within hours.
Dosage:
• 81–325 mg/day with caffeine during illness for symptom relief.
Pro Tip: Combine with vitamin K to support vascular health.
Boost your resilience and stay on top of your game this winter by incorporating these targeted supplements into your daily routine.
Join our Thorne Dispensary for discounts on high-quality supplements hand-selected by experts to optimize your immune system and resilience. Message Jared Evans on LinkedIn for exclusive access.
Stay healthy, energized, and unstoppable this winter.
References:
Carr, A. C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211
Martineau, A. R., Jolliffe, D. A., Hooper, R. L., Greenberg, L., Aloia, J. F., Bergman, P., … & Griffiths, C. J. (2017). Vitamin D supplementation to prevent acute respiratory infections: Systematic review and meta-analysis of individual participant data. BMJ, 356, i6583
Roohani, N., Hurrell, R., Kelishadi, R., & Schulin, R. (2013). Zinc and its importance for human health: An integrative review. Journal of Research in Medical Sciences, 18(2), 144–157
Rogers, K. L., & Bhattacharya, S. K. (2023). Glycine and its role in health and disease. International Journal of Molecular Sciences, 24(14), 11236.
Rolfes, M. A., et al. (2016). Aspirin and Influenza Virus Replication: Evidence of Inhibition in Cell Cultures. Influenza and Other Respiratory Viruses. Wiley Online Library.
