Your Cold-Season Toolkit: 5 Supplements We Swear By
The supplement aisle is overwhelming, and not every bottle is worth your money. Here are the five our naturopathic team reaches for every fall, plus what the research actually says about each.
A note on quality: we carry practitioner-grade formulas from Zorex International and Biotics Research. These brands are made for health care professionals and aren't sold on Amazon or in big-box stores. You'll find them in-studio only, and we can custom order specific supplements for you.
1. Vitamin D
Vitamin D plays a central role in immune function, and many people run low in the winter months, even here in Arizona. A large 2017 BMJ analysis found that vitamin D supplementation reduced the risk of acute respiratory infections. Newer analyses show a smaller effect overall, which is why we recommend testing, not guessing. The people who benefit most tend to be the ones who are actually low.
2. Vitamin C
Here's the honest truth: vitamin C won't stop you from catching a cold. But taken regularly, it has shown a modest but consistent reduction in how long colds last. Starting it after symptoms appear hasn't shown the same benefit. The takeaway: take it daily through the season, not just when you're already sick.
3. Zinc
Zinc supports your immune cells' ability to do their job. Research suggests it may shorten a cold by about two days, although it doesn't appear to prevent colds. Side effects like a funny taste or an upset stomach are the most common complaints. More isn't better: long-term high doses can throw off your copper levels, so let us help you get the dose right.
4. Pre + Probiotic
About 70% of your immune system lives in your gut. A 2022 Cochrane review found that probiotics may reduce the number of people who get at least one upper respiratory infection by about 24%. They also shortened episodes by about a day. We like a combined pre- and probiotic, so you're feeding the good bacteria and adding more in.
5. Adrenal Support
Chronic stress is one of the fastest ways to wear down your immune defenses. We explain why in How Bodywork Impacts Immunity, our earlier blog this month. Our two go-to formulas:
ADHS (Biotics Research): an adaptogenic blend that supports healthy cortisol levels. It contains no glandular material and is vegetarian-friendly.
ADB5-Plus (Biotics Research): vitamins, minerals and Rhodiola, plus glandular components for deeper adrenal support.
Not sure which is right for you? That's exactly what we're here for.
Why We Rotate Every 90 Days
Your needs change with the seasons, your stress levels and your lab results. That's why we check in and adjust your supplement plan about every 90 days, rotating formulas instead of keeping you on the same thing indefinitely.
Honorable Mention: Our House-Made Elderberry Syrup
Elderberry has been used for generations during cold season, and our small-batch syrup is a fall favorite at the studio. Take 1 tablespoon daily, or stir it into warm water with ginger and lemon for a cozy tonic. Grab a bottle next time you're in.
Need More Support? Ask About Immune IVs and Injections
When you want to go beyond oral supplements, our naturopathic doctor offers immune-support IV therapy and injections. Each one is prepared specifically for you, so supplies are ordered ahead of your visit. Call the front desk at (480) 504-7625 to book.
FAQ
Can I buy these supplements online?
Not yet. Our Zorex and Biotics Research formulas are available in-studio. Call us and we'll have your order ready, or we can custom order what you need.
Should I take all five?
Not necessarily. Your ideal stack depends on your labs, stress levels, diet and health history. Book a visit with our naturopathic doctor for a personalized plan.
Are supplements safe with my medications?
Some supplements interact with medications, and some adaptogens aren't recommended during pregnancy or breastfeeding. Always check with a provider first. We're happy to review your list.