Vitamin C is a popular immune booster. In fact, the research shows that oral vitamin C
can shorten a cold by 1-1.5 days by increasing antimicrobial and natural killer cells. High
dose vitamin C at the first signs of symptoms can do wonders for preventing
symptoms!However, there is only so much Vitamin C your body can absorb when taken
orally. Taking too much can cause digestive discomfort and loose stool.
• Dr. Wiggins Tip – IV therapy is the preferred route, you can dose extremely
high, bypassing the digestive system and unwanted side effects.
• Food Sources – peppers, leafy green vegetables such as kale and broccoli,
Vitamin D is mainly produced by your skin when it is exposed to sunlight. As Canadians,
we do not get much direct sun exposure during the winter months, putting us at risk of
becoming deficient. Since this deficiency can lead to low mood, Season Affective Disorder,
poor bone health, and a weakened immune system, supplementing in the winter months is
Talk to your Naturopathic Doctor about testing your Vitamin D levels so you know which
dosage is right for you! For more information on Vitamin D check out my other post
• Food Sources – salmon, tuna, egg yolk.
Zinc is used the body for many cellular and enzymatic reactions that affect the immune
system. You can get your daily dose of zinc through a supplement, lozenges, or in your
• Food sources – seafood, beef, spinach, baked beans, and pumpkin seeds! In
fact, 1/4 cup of raw pumpkin seeds gets you 50% of your daily zinc needs,
making it a great healthy snack!
• Dr. Wiggins Tip – taking zinc at the first sign of symptoms can be useful in
prevention. Be careful to take the correct dose, as too much zinc an cause
nausea and delete other nutrients in the body.
Garlic used to prevent the common cold and in treating bacterial and fungal infections.
Allicin is the active ingredient in garlic that packs a powerful anti-bacterials and anti-viral
punch! While garlic supplements are available on the market, it’s best to leave those for
treating more serious infections. For cold and flu prevention, simply add more garlic to your
• Dr. Wiggins Tip – try a fresh crushed clove of garlic in your daily salad dressing
Medicinal Mushrooms – Beta glucans are the immune supporting compounds that
define a mushroom as medicinal. Reishi, maitake, shiitake and coriolus are a few
mushrooms that you could add to your diet or consume as a tea for immune support.
• Dr. Wiggins Tip – use a hot water extract supplement for maximum effect. Very
few companies in North America use this extraction process. Discuss with your
Naturopathic Doctor which supplement is the best quality for you!
WISHING YOU HAPPY HEALTHY HOLIDAYS!