Suiting Up for Cold & Flu Season

Hi friend,

A few weeks ago, school started for my kids. About two weeks in, one of them came down with the first sign of the ever-dreaded school-year cold: a sore throat.

The first thing I reached for was oil of oregano. I also increased his multivitamin to twice a day for a few days and gave him some extra vitamin C. Thankfully, within a day he was already feeling better and back to his normal self—and thankfully, he didn’t have to miss out on a fun afternoon with a friend.

That little episode was a reminder that cold and flu season is here. And with fall underway and the busy holiday season just around the corner, the last place any of us wants to be is curled up in bed feeling cruddy while life—and our to-do list—keeps moving without us.

So today, I’m pulling back the curtain and sharing what I actually keep on hand when it feels like a storm is brewing—whether there’s an illness going around, someone at work calls out sick, or you wake up with that familiar scratchy throat. I explain the “why” behind each one and when I take them.

Many of these are things I relied on regularly when I was working in the hospital. I never knew what I might be exposed to on any given shift, so supporting my body felt like putting on armor before walking into battle.

So, let’s talk about the armor I keep on hand, and what each one of them does to support your immune system.

Before we get to the supplement list, none of what follows replaces the foundation. Eating whole foods, avoiding sugar and ultra-processed foods, moving your body — something as simple as a daily walk — and getting adequate sleep. Those do the heavy lifting for your immune system. The foundation is vital. Supplementation is meant to support that foundation, especially during a heightened season of colds.

With that said, here's what I lean on when I need extra reinforcement.

Vitamin C — The Unsung Hero
Vitamin C doesn't always get the spotlight, but it has an enormous range of benefits, especially when it comes to supporting a responsive immune system. It supports the function of several types of immune cells and acts as an antioxidant, helping protect those cells from the oxidative stress that comes with actively fighting something off. It's one of the most well-studied nutrients for immune support. I recommend taking this daily in the fall/winter to provide extra support for your immune system. The brands I like are Mitolife Vitamin C + polyphenols or Sports Research Vitamin C.

Vitamin D with K- The Sunshine Defender
Vitamin D plays a significant role in regulating your immune response, and levels naturally tend to drop in the fall and winter as sunlight exposure decreases. Vitamin D also supports muscle strength and reduced inflammation. Vitamin D levels and production naturally decrease with age, so this is good to take consistently. Pairing it with Vitamin K helps your body use both nutrients more effectively together, since they work in tandem rather than in isolation. This is what’s in my cabinet: Vitamin D with K.

NAC (N-Acetylcysteine)- The Cellular Clean-up Crew
NAC is a precursor to glutathione, one of your body's most powerful internal antioxidants, and it also has a mucolytic effect — meaning it helps thin mucus, which can be especially helpful if congestion or respiratory symptoms are part of what you're dealing with. This was one I reached for constantly during hospital shifts, especially anytime respiratory illnesses were circulating. This is what I keep on hand: Double Wood NAC.

Zinc- The Immune Gatekeeper
Zinc plays a critical role in immune cell development and function, and it's one of the more well-researched options on this list. A 2024 Cochrane review — one of the most respected sources for evidence-based medicine — found that zinc supplementation may help reduce the duration of an already-active cold, even though it doesn't appear to significantly prevent colds from starting in the first place. That distinction matters: zinc is less about never getting sick, and more about getting through it faster once symptoms start. I get zinc from different sources (CORE immunity being the main one below). A go-to that I also recommend is: PURE Zinc.

Read the Cochrane review here →

Oil of Oregano — Nature’s Defense
If I notice symptoms are heading in a respiratory direction, this is where oil of oregano comes in for me, I take it for 3- 5 days. Oregano oil contains carvacrol, a compound studied for its antimicrobial properties, and I've found it to be a helpful specifically when respiratory symptoms are part of the picture. This is short-term tool to utilize. This is what’s in my cabinet: Oil of Oregano

This is my favorite all-in-one. If you are looking for combined reinforcement in one place, CORE Immunity is it. It includes Vitamin C, Vitamin D3, Magnesium, and Zinc along with plant-based compounds like Quercetin, Black Cumin Seed, Bromelain, and CoQ10 — several of the categories, working together in one formula. Core Immunity

Learn more about CORE Immunity here →

Please note: CORE Immunity is formulated for adults and isn't recommended for anyone under 18.

Kids VitaGBX is the multivitamin that my kids have been taking daily for years now. It has helped with keeping colds either at bay altogether or help with the symptoms being short lived. It has over 50 vitamins, minerals, amino acids, and phytonutrients. Kids VitaGBX

Sleep, hydration, and what you drink every day all play a role in supporting your body and immune system. Aim for adequate, consistent sleep because your body does its most important repair and immune work while you’re resting. Stay well hydrated throughout the day, especially when you’re busy, exercising, or starting to feel under the weather.

Drinking green tea and organic bone broth supports the health of the gut and immune system. I like the Pique Japanese Sencha and Passion Fruit Green Tea- if you use the code SAMPLER25 you receive 12 free samples and can try out different types of their teas). For bone broth I get either Kettle & Fire, Pacific Foods, or Kirkland brand and had Baja Gold salt for added health benefits. These habits may seem basic, but they’re the foundation that helps your body do what it was designed to do.

These are the things I personally keep on hand and reach for, based on my own experience — everybody's body, medication list, and health history is different. NAC and oil of oregano in particular can interact with certain medications, so please check with your healthcare provider before adding anything new, especially if you're pregnant, nursing, or managing a health condition.

Our bodies are wonderfully and beautifully designed — taking care of them, giving them what they need to function well, is stewardship. It's honoring something that was entrusted to us, not something we built ourselves. Putting armor on before a hard season is faithful care of a gift given to us from God.

"Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore, honor God with your bodies." — 1 Corinthians 6:19–20

Your body was designed to thrive. It just needs the right building blocks to remember how.

With faith, science, and wellness,
Liz, The Wellness Nurse 🌿

Registered Nurse | Certified Mental Wellness Coach

P.S. Have a question? Hit reply and share- I read every response and want to hear from you.

P.P.S— If you want more of this kind of deep-dive, faith-rooted, science-backed content, my Faith & Wellness Circle is opening soon— a community built around the intersection of research and faith. A place where people can share about their journey. There’s a free tier to stay connected and to provide tips and encouragement, and a paid tier for deeper content, Q & A’s, and direct access to me. More details coming your way soon!

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⚕️ Medical Disclaimer The content in The Wellness Nurse is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your diet, supplement routine, or health practices.

A note on transparency: some links in this newsletter are affiliate links, meaning I may receive a small commission if you choose to purchase through them — at no added cost to you. I share what I personally use and would recommend to someone I care about. My goal is always your health and wellbeing.