Supplements for the Immune System: A Rhode Island Winter Guide

Once the days get short in Rhode Island, the sniffles start. If you seem to catch every cold going around the office or your kids' school, you are not alone. Searches for supplements for the immune system climb every fall, and for good reason. A few nutrients really do matter for how well your immune system works.

No supplement can promise you will not get sick. The goal is to make sure your body has what it needs to respond well and recover quickly.

The nutrients that matter most

• Vitamin D. Your skin makes vitamin D from sunlight, and in New England winters there is not enough strong sun to make much. Low vitamin D is very common here between October and April, and research links low levels with more respiratory infections. Ask your doctor to check your level, since the right dose depends on where you start.

• Zinc. Zinc helps immune cells do their job. Some studies show that zinc lozenges started within a day of cold symptoms can shorten a cold. Take zinc with food to avoid nausea, and do not take high doses long-term without guidance.

• Quercetin. A plant compound found in apples, onions and berries. It has antioxidant effects and is often used for seasonal immune and allergy support.

• Vitamin C. Regular vitamin C may shorten colds slightly. Most people can get plenty from citrus, peppers and berries.

Shop the Winter Defense plan

In the Ocean Ki Wellness Shop, Dr. Jen Jackson, DACM, built the Winter Defense plan for New England winters: Thorne Vitamin D-5,000, Zinc Picolinate 15 mg and Quercetin Phytosome. Choose "I catch every cold" on the shop page to see how to take each one, or get the Winter Defense plan from Dr. Jen's Thorne store. If you take blood thinners, have kidney disease, or are pregnant, check with your doctor first.

Winter habits that keep you healthier

• Sleep 7 to 9 hours. Short sleep makes you more likely to catch a cold.

• Wash your hands often, especially before eating.

• Get outside for daylight, even on cloudy days.

• Eat warm, cooked meals with plenty of vegetables, garlic, ginger and broth.

• Keep moving. Regular, moderate exercise supports immune health.

• Manage stress, which can weaken your defenses.

Seasonal acupuncture tune-ups

In Chinese medicine, autumn and winter are seasons to strengthen your body's defenses. Many of our patients schedule seasonal acupuncture tune-ups to stay well through the colder months. If your nose acts up every spring too, read Seasonal Allergies.

Book a visit at Ocean Ki Wellness in Middletown or Warwick, Rhode Island.

These statements have not been evaluated by the Food and Drug Administration. This article is for education and is not a substitute for advice from your own health care provider.