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The Immune Support Essentials You Need for Fall 2023

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Fall is officially in full swing! With the change of seasons also comes the dreaded cold and flu season. Do you have your immunity protection plan in place? That’s a fancy way of asking, have you thought about how to support your immune system?

A strong immune system can help protect you from viruses, bacteria, and other harmful pathogens. In this blog post, we will discuss immune support essentials that you should incorporate into your diet and routine this fall season.

Vitamin C

This powerful vitamin supports your immune system by stimulating the production and function of white blood cells. Vitamin C ensures that your white blood cells function efficiently, and your body can mount a rapid and effective response to infections.

With just one medium-sized orange, you can get more than 70% of your daily recommended amount of vitamin C. Other sources of vitamin C include bell peppers, strawberries, and broccoli. Adding a glass of orange juice or a few slices of lemon to your water can also give you a refreshing vitamin C boost.

Vitamin D

Fall means less sun exposure, which can lead to vitamin D deficiency. Vitamin D is essential for protecting our innate and adaptive immune responses.

Getting enough sunlight, increasing your intake of fortified foods such as milk, cereal, taking supplements, and eating vitamin D-rich foods like fatty fish, egg yolks, and mushrooms can all help increase vitamin D levels and support your immune system.


This essential mineral is a vital component of our immune system. It helps to activate enzymes necessary for healthy immune function. 

Zinc deficiency can lead to an increased risk of infections. This essential mineral is a vital component of our immune system. It helps to activate enzymes necessary for healthy immune function and is important for wound healing.

Zinc helps the immune system to fight viruses and bacteria, reduces inflammation, and supports the growth of new cells.


About 70% of our immune system resides in our gut. Probiotics, or good bacteria, help to keep our gut healthy and, in turn, strengthen our overall immunity.

You can find probiotics in fermented foods like kefir, yogurt, sauerkraut, and kimchi. Look for the term "live and active cultures" on food labels. There are also many supplement options available to ensure your taking care of your gut.


While not a vitamin or mineral, sleep is essential for your immune system function. Adequate rest helps our body to replenish and produce vital immune cells. 

Getting enough sleep can improve your body's immune function and reduce the risk of sickness. Experts recommend getting at least 7-9 hours of restful sleep each night for optimal health. If you have trouble winding down at night or struggle to stay asleep, consider taking supplements for sleep support.



This fall, make sure that you take care of your immune system by incorporating a variety of immune system essentials into your diet and routine.

Vitamin C, D, and zinc are crucial for a strong immune system. Probiotics and sleep are non-dietary ways to strengthen your immunity. Make sure to speak with your healthcare provider before starting any supplements. 

Getting the flu shot and practicing proper hygiene are also great ways to support your body’s immunity to illness and infection.

Most importantly, stay healthy, rest, and enjoy the beautiful, crisp fall season!