I’ve been asked a number of times recently what supplements I take to help boost immunity throughout the winter so I thought I would put it all in one place for you!
*if you’re here from Instagram and just want the short list of the supplement and discount codes, scroll to the bottom!*
The definition of supplement is something that completes or enhances something else when added to it. Since humans are so different, what we supplement will differ because we each need something unique to ‘complete or enhance’ our health. Different stressors, variation in sunlight and diet can vary vastly for each individual.
This list doesn’t mean I use every single thing every single day. I intuitively rotate or add/remove as needed.
Food First Approach
I prefer a food first approach to getting the nutrients I need to feel my best. I try to eat the highest quality food I can while keeping micro nutrients (essential vitamins and minerals) in mind.
For example raw milk, eggs, oysters, sardines, and grass fed butter are all packed with fat soluble vitamins and essential minerals. Bone broth and tea are also great sources of minerals. Raw milk is high in vitamins and minerals. I try to incorporate all these things on a regular basis.
Natural form
When choosing supplements I prefer to take things that are in their natural form. For example, most of the vitamin C supplements on the market are actually ascorbic acid, which has a different molecular form compared to the vitamin c in an orange. Not only is the form different, but it’s actually void of cofactors that the whole food source of vitamin c contains (like copper and enzymes).
In addition to being different on the cellular level, most ascorbic acid is derived from GMO corn which is likely sprayed with glyphosate, which I try to avoid in my food!
Sourcing Supplements
In addition to purchasing supplements that are in their natural form vs synthetic. I try to stick to brands I trust. Supplements are not regulated in the United States so it’s important to make sure you are purchasing from legitimate companies that test their products for purity. Even though Amazon is the easy button for just about any purchase, I really recommend purchasing from smaller, more reputable companies.
A bridge for micronutrients
I know that living in the environment we do with chemical warfare (5G, chemtrails, etc), depleted soils, and foods that contain far fewer nutrients than they used to, I need to bridge the gap in some nutrients I may be missing in my diet.
I rotate a few things for my main supplement – multi organs, liver, and a whole food multivitamin. Plus there are a few other supplements in this list that I use daily as well.
I’m going to suggest a number of products that I have a discount code with. Many of these brands I used for years before I ever became an affiliate. Before you purchase anything, make sure to scroll to the bottom and get my coupon code to save a little money!
My personal daily supplements at a glance
This is the short list of what I use pretty consistently. I expand on the why and where to purchase them below. After I
- Rotate liver/multi organ/female cycle support/whole food multivitamin
- Magnesium
- Acerola
- Minerals from trace drops, shilajit, tea, etc.
- Red light therap
Liver
Everyone on the internet talks about how beef liver is nature’s multivitamin and I agree to an extent. I’m not sure we were created to consume the exact same thing every single day. So like I said above, I choose to rotate beef liver with multi organs and a natural form of multivitamin (more on that below). This is the beef liver I use. It comes in powder and pill form. The powder is great for sneaking extra nutrients into kids meals!
Organs
I love a multi organ supplement for a variety of nutrients (not just liver). Perfect Supplements has one that I like and I also like to rotate in their female cycle support for a blend tailored to women.
Multivitamin (whole food form, not synthetic!)
This multivitamin is made from whole food sources. As stated above, I try to avoid synthetics whenever possible. I also love these options that are specifically formulated for men and women.
Magnesium
Magnesium is needed for SO MANY bodily functions. With the stress of modern society, we’re burning through it more quickly – over 50% of all Americans are deficient in magnesium! Proper levels of magnesium are also needed to convert vitamin D into its active form so the body can use it, which is important to this northerner!
- Just Ingredients magnesium complex is a great multi form source of magnesium.
- Based supplements magnesium is a magnesium glycinate that’s not produced with synthetics (most other brands are!), great for rest and recovery.
- Perfect Supplements magnesium citrate is another form produced with no synthetics.
As with the vitamins above, I like to rotate through these for variety! I take magnesium daily, no matter the season!
Shilajit
Shilajit is a naturally occurring resin that is found in the Himalayan Mountains. It has 85 minerals and contains fulvic acid, which contribute to functions like enzyme activity, immune response, and electrolyte balance, supporting overall health.
Acerola (whole food vitamin C)
Acerola cherries have anywhere from 50 to 125 times more vitamin C than oranges! Vitamin C is needed for the body to make collagen, it helps protect against free radicals, it shortens wound healing times, boosts immunity, it helps boost progesterone – just to name a few benefits! I take acerola cherry daily, and I increase the dose if my husband or I is sick.
Additional Supplements for Winter Wellness
The supplements above, I use daily, pretty much no matter what. The supplements I list below are what I add in depending on my season, need, etc. For example, if I know I’m going to consume oysters or other seafood that’s high in zinc, I won’t supplement with desiccated oysters or Zincerola that week.
Zincerola (whole food zinc + vitamin C)
Zincerola is a whole food form of zinc (from guava leaves) and whole food vitamin C from acerola cherries. This is a great thing to supplement if those around you are getting sick or if you are sick. If taken at the onset of a cold it could shorten or reduce the severity of symptoms.
Dessicated Oyster
Freeze dried oyster is another whole food form of zinc as well as copper, selenium, and iodine. OysterMax is a great form of whole food zinc. No coupon code or discount, but I’ve purchased from them for years.
Mushroom Immunity
This blend of chaga, reishi, and turkey tail can help optimize immune function, help with energy, reduce fatigue, decrease brain fog, and aid in digestion. I take this when people around me are getting sick and I’m hoping to be spared!
Colostrum
Colostrum is rich in essential amino acids, unique peptides, and growth factors that support muscle repair, immunity, and gut health. It can be added to coffee or smoothies. I personally like Equip colostrum because of its high quality and the serving is more generous compared to other brands.
Gelatin
Most Americans eat a substantial amount of muscle meats, which lack certain amino acids (glycine). Tougher cuts of meat that are slow cooked contain more glycine and balance our amino acid profile. When I’m lacking soups, stews, and slow cooked meat in my diet in my diet, I will make gelatin gummies or marshmallows. Gelatin supports the gut and helps keep inflammation in check. The gut is responsible for 70-80% of immune cells. So it’s important to keep that gut happy!
Vitamin D
The big debate – to supplement or not to supplement with vitamin D?! I personally DO NOT. It’s actually a hormone, not a vitamin. This entire topic can be a blog post in itself but I think supplementing with it can do more harm than good. For one, when you are tested for it, the lab is testing the storage form of vitamin D, not the active form. Low levels of vitamin D actually indicate chronic inflammation from lack of magnesium. Supplementing with high doses of vitamin D can deplete important nutrients needed for cellular health.
Instead of supplementing with vitamin D consider: getting outside as much as possible, supplementing magnesium (see above), & don’t fear cholesterol (vitamin D is converted from cholesterol)!
If anything, get whole food forms of vitamin D! Sardines, cod liver oil, egg yolks, high quality dairy.
Other things to up mineral intake and help with healing
Bone broth
Bone broth is rich in vitamins and minerals. Homemade is probably best, but these individual stick packs are delicious and a great way to get the nutrients on the go. This bulk bag is great for adding to rice or soups for extra nutrients for kids!
Tea
Loose leaf tea can be a great source of minerals. There are tons of blends out there depending on your need. I personally look for organic sources, Azure has a lot of options! You can mix your own or buy pre-made blends. This small business has lots of delicious blends for specific purposes.
Trace minerals
An easy way to add trace minerals into your diet is through trace mineral drops. This is especially important if you are heavily filtering water or using something like reverse osmosis.
Red light
I use red light daily in the winter to support my circadian rhythm. If I’m sick, I also use it for pain relief and to assist in healing my body. Ie: if my throat hurts, I’ll use it on my throat. Red light can essentially assist in healing any symptom because it helps the body on a cellular level.
Red light boosts the mitochondria which gives cells more energy to function optimally, assisting the body in repairing and healing cells. More cellular energy equals lower inflammation and improved blood flow.
Discount Code Cheat Sheet
All the recommendations I made in this blog post, in a short list!
Perfect Supplements:
- Recommendations: Liver, multi organs, female cycle support, acerola, zincerola, mushroom immunity, gelatin, magnesium
- Discount: purchase any 3 Perfect Brand items, get 20% off PLUS add code HAPPYHOME10 for an additional 10% off (partner brands listed on their website are only 10% off)
Just Ingredients:
- Recommendations: multivitamin, womens multi vitamin, mens multi vitamin, magnesium, bone broth
- Discount: code HAPPYHOME saves you 10%
Based Supplements
Equip
Lumebox
- Recommendation: red light
- Discount: 40% off should be automatically in the link, just make sure code HAPPYHOMEALASKA comes up at check out! It’s FSA/HSA eligible too!
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