Cold and flu season arrives every year, but 2025 has already proven to be unusually intense. In the United States, the CDC has reported elevated flu activity through early winter, with higher hospitalization rates compared with recent seasons⁷. Meanwhile, other countries are navigating severe outbreaks of their own, making immune support a top priority for many households.

This is the moment to strengthen your immune system with simple, consistent, evidence-backed habits. Your immune system is not something you activate only when you get sick. It is a living network that responds to nourishment, sleep quality, stress levels, gut health and daily lifestyle choices. Your immune system is adaptable, and holistic support can help keep you steady through seasonal stressors.

Below you will find a comprehensive guide to staying well this season, including nutrition, daily rituals, immune-supportive foods, holistic remedies and gentle supplements that work with your body rather than overstimulating it.

But first, here are common symptoms across the big three (Flu, COVID, RSV):

• sore throat
  

• fever or chills
  

• body aches
  

• fatigue
  

• cough or chest tightness
  

• runny or congested nose
  

• GI upset (more common this year)
  

Whether you're trying to avoid getting sick or shorten the duration of symptoms, the foundation is the same: support your immune system’s natural function, gently, consistently, and holistically.

Winter Wellness Starts with Daily Foundations

Harvard Health emphasizes that no single supplement can prevent illness, but a strong and resilient immune system is supported by fundamental daily habits¹. The NIH Office of Dietary Supplements also highlights the importance of adequate nutrient intake, particularly vitamin C, vitamin D and zinc, for proper immune function².

Here are the pillars of a strong winter routine:

1. Warming, nutrient-dense meals

Soups, stews, cooked root vegetables, winter squashes and broths provide minerals and support digestive fire. Warm foods are easier to break down, which helps your body allocate energy toward immunity instead of heavy digestion.

2. Real, restorative sleep

Aim for 7 to 9 hours each night. Shortened sleep duration has been shown to reduce immune resilience and increase susceptibility to viral infections¹.

3. Morning light and fresh air

Even 5 minutes of natural outdoor light helps regulate the circadian rhythm that governs immunity, cortisol balance and inflammatory response.

4. Red light therapy

Many people use red light for cellular resilience and mitochondrial support. While it is not a cure for illness, it offers a gentle boost for energy and recovery.

5. Nasal hydration

A simple saline spray keeps nasal passages clear, supports mucosal immunity and reduces the viral load the body encounters. 

Other options to keep nasal passages clear include:

• xylitol nasal spray
  

• neti pot

6. Herbal throat sprays at the first sign

Propolis, raw honey and herbs like sage and thyme are naturally antimicrobial and can soothe the throat when used early.

Immune-Supportive Foods That Make a Difference

Nutrients matter more than ever during cold and flu season. Here are foods with clear roles in supporting healthy immune function.

Vitamin C-rich foods

Citrus, kiwi, papaya and camu camu.
Vital for immune cell function, antioxidant support and collagen integrity².

Vitamin D

Found in mushrooms exposed to UV light, egg yolks, fortified foods and sunlight.
Helps regulate immune activity and reduce inflammation².

Zinc

Pumpkin seeds, lentils, oysters and chickpeas.
Essential for immune cell development and function².

Vitamin A

Carrots, sweet potatoes, dark leafy greens.
Supports the health of mucous membranes that act as the body's frontline defense.

Garlic and ginger 

Classic antiviral and antimicrobial herbs used for centuries to support respiratory health.

Probiotics

Yogurt, kefir, sauerkraut, kimchi.
Support the gut-immune axis, because 70-90 percent of the immune system resides in the gut¹.

Mucus-reducing foods

Pineapple, radish, cabbage and warming spices can help open respiratory pathways.

Immune Health Shots and Simple Recipes

Interest in immune health shots and vitamin C drinks has surged this season. People want fast, natural support they can make at home.

Here are two easy options:

Ginger Lemon Immunity Shot

• 1 inch fresh ginger
• Juice of 1 lemon
• 1 teaspoon local raw honey
• Optional: pinch of cayenne or turmeric

Blend or juice (optional: strain through cheesecloth) and take 1 ounce at a time.

Mint Orange Vitamin C Shot

• Juice of 2 oranges
• 4 fresh mint leaves
• 1 teaspoon manuka or local raw honey
• Optional: splash of apple cider vinegar

Blend/juice or shake well.

Both of these immune shots support vitamin C intake and provide antioxidant protection during peak viral seasons.

Colostrum for Immune Support: What the Research Says

Colostrum has emerged as a popular option for immune health, gut support and seasonal resilience. Several peer-reviewed studies suggest that bovine colostrum can support immune function and reduce the number of days individuals experience upper respiratory symptoms, though results vary depending on context and dose.

Key findings include:

• A 2023 randomized, triple-blind, placebo-controlled trial in medical and health-science students found fewer days with upper respiratory symptoms in participants taking bovine colostrum compared with placebo³.

• Multiple athlete trials have shown colostrum can help counter exercise-induced immune suppression and increase secretory IgA, an important immune marker⁴.

• A 2024 narrative review reported that bovine colostrum contains high levels of IgG and IgA, may reduce inflammatory markers and may support immune health across different age groups⁵.

• Experimental studies also show its potential to tighten intestinal junctions, reduce permeability and support cytokine balance⁶.

Your Daily Winter Protocol (Simple + Effective)

• warm, cooked meals
  

• 7–9 hours of restorative sleep
  

• fresh air + morning sun
  

• red light for cellular resilience
  

• nasal spray daily
  

• propolis at the first sign
  

• elderberry / ginger / fire cider
  

• colostrum for gut + immunity
  

• Immune Boost as your daily foundation
  

Your winter wellness routine doesn't need to be complicated,  just consistent.

A Real-World Story: Japan’s Severe 2025 Flu Season

Our Marketing Manager, Rachel, recently experienced just how powerful Immune Boost can be during a major outbreak while on vacation with her sister in Japan. Japan is facing its largest flu surge in 25 years, driven by an early and unusually aggressive variant (H3N2 subclade K). During her trip, everywhere she went people were coughing and sneezing - on trains, in stores, at the scalp spa and massage rooms, and even restaurant staff were clearly ill. Throngs of tourists as well as locals were sick, making exposure unavoidable.

Rachel and her sister both have autoimmune challenges, which means they must be careful about anything that overstimulates their immune systems. They both took Immune Boost daily (twice a day, sometimes three or more times a day when feeling a little extra run down) throughout the trip and remained completely healthy despite constant exposure to an onslaught of germs. As I’ve said over and over, the germ theory as we were all taught in school is not so simple as "germ x causes disease y." The missing parts of that equation are how virulent the germs are but even more important how resilient we are. They continued taking Immune Boost when they returned to the United States, where cold and flu season was also in full force, and stayed symptom free. No sniffles, no fevers, no body aches, no sore throats.

She will share a deeper version of this story on our social media soon (@drgarbersbioformulas), but her immediate takeaway was clear: Immune Boost offered strong, gentle and reliable support at a time when they needed it most.

Why Immune Boost Works

Immune Boost supports a healthy immune system and stimulates natural defenses without overexciting the immune response. This makes it appropriate for both healthy individuals and for those who need gentle, balanced support.

Key Biotherapies in Immune Boost

Gemmotherapy

Hedge Maple buds (Acer campestre)
Traditionally used for immune balance. May support antibody response and antiviral defense.

English Walnut buds (Juglans regia)
Antioxidant and anti-inflammatory properties that support immune, digestive and endocrine health.

Black Currant buds (Ribes nigrum)
Supports vitality, energy and adrenal balance. May reduce inflammation and strengthen immune resilience.

Lithotherapy

Bornite
Known for anti-inflammatory and anti-infective properties. Helps regulate adrenaline and supports calcium utilization, which relates to T-cell activation.

Organotherapy

Thymus extract (potentized)
Helps stimulate the production of T cells, which play an essential role in immunity and pathogen defense.

Frequently Asked Questions

1. What’s the difference between cold, Flu, RSV, and COVID symptoms?

There is overlap, but in a nutshell:

• Flu → sudden fever, intense body aches
  

• RSV → deep congestion + wheezing
  

• COVID → sore throat, fatigue, sinus involvement
  
  Longer answer: These illnesses share many symptoms, including fatigue, congestion, cough, and sore throat. The flu often begins suddenly with fever and strong body aches. RSV may include deeper congestion or wheezing. COVID frequently presents with fatigue, sore throat, and sinus involvement. If your symptoms escalate or last longer than expected, testing or professional guidance is recommended.

2. What are the strongest vitamins and nutrients for immune health?
Vitamin C, vitamin D, and zinc are the most consistently studied nutrients for supporting immune function². Probiotics and colostrum have also shown promising benefits in promoting resilience and reducing sick days.

3. Do immune health shots work?
They can be a helpful addition. Immune shots may increase vitamin C intake, support respiratory pathways, and reduce inflammation. They work best when used consistently alongside foundational nutrition and lifestyle habits.

4. Can I take Immune Boost if I have an autoimmune condition?
Yes. Immune Boost is designed to support balanced immune activity rather than overstimulation, which is why many individuals with autoimmune tendencies prefer it.*

5. Can I take Immune Boost with other supplements?
Yes. The formula works synergistically with other natural and conventional immune-support protocols and is gentle enough for daily use.

6. How can I tell whether I need a flu shot?
Flu shots can reduce severity for many people, but in holistic health the decision is more individualized. Some experience only mild effects like arm soreness or fatigue, while others report stronger reactions or flare-ups of underlying issues. Many holistic practitioners also raise concerns about adjuvants and preservatives used in certain formulations, along with the fact that flu strains shift each year, which can influence how effective the vaccine actually is. These are valid considerations and part of why some individuals prefer focusing on targeted immune support instead. If you’re unsure, speak with a provider who understands both conventional and integrative approaches.

7. What can I do daily to stay healthy?
Warm meals, hydration, nutrient-dense foods, quality sleep, sunlight exposure, stress management, and a gentle daily immune-support formula help build a strong foundation through cold and flu season.

A Gentle, Trusted Daily Foundation

Small rituals done consistently create resilience. If you are looking for daily support that works with your body, Immune Boost is available all December for 15 percent off, no code needed. We also have a special offer this month: buy any three bottles and receive Immune Boost free. This offer can be combined with our first-time customer 30 percent discount and free shipping.

(Not applicable to wholesale accounts.)

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References

1. How to Boost Your Immune System, Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system

2. Immune Function and Nutrition, NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/ImmuneFunction-Consumer/

3. Randomized, triple-blind, placebo-controlled trial on colostrum and URTI reduction in students (2023). https://pmc.ncbi.nlm.nih.gov/articles/PMC10146600/

4. Human exercise immunology trials on colostrum, immune markers and IgA. https://pmc.ncbi.nlm.nih.gov/articles/PMC11116638/

5. The Effect of Bovine Colostrum on Immunity in People of Different Ages, 2024 Review. https://pubmed.ncbi.nlm.nih.gov/38999755/

6. Mechanistic studies on bovine colostrum, gut permeability and cytokine regulation. https://pmc.ncbi.nlm.nih.gov/articles/PMC9227274/

7. CDC 2025 flu report. https://www.cdc.gov/flu/whats-new/2025-2026-influenza-activity.html