Winter wellness

Natural immune support for all the family

When the darker months roll in, it’s completely normal to feel that extra bit run down. Colder weather, busier routines and more time spent indoors create the perfect environment for seasonal bugs to spread. A combination of good nutrition, smart supplementation and time-honoured herbal remedies can make a real difference to how well we cope with winter’s challenges.

“Winter places extra demands on the immune system,” says Elaine Melican, a qualified nutritionist and general manager of Open Sesame Health Foods in Ennis, Co Clare. “As temperatures drop and we spend more time indoors, our exposure to coughs, colds, flu – and now Covid – naturally increases. While maintaining immunity is important year-round, the colder months make it especially vital to give your defences the support they need.”

During winter, even small lifestyle changes, such as eating well, prioritising rest and supporting your gut, can have a noticeable impact on how resilient you feel. Many people also find it helpful to top up with key nutrients that may be lacking during the colder season.

“A balanced diet is a great starting point, but even the healthiest eating habits don’t always guarantee optimal nutrient levels,” says Elaine. “Soil quality, storage conditions, and the time between harvest and consumption can all affect the potency of vitamins and minerals in our food. That’s why many people choose to add an immune-support supplement during winter.”

Beta glucans: an extra layer of defence
“Most immune-support complexes feature a blend of vitamin C, vitamin D, zinc, selenium, and botanical extracts,” says Elaine. “These nutrients each play a role in supporting normal immune function. However, one ingredient worth seeking out is beta glucans. Naturally present in certain yeasts and mushrooms, beta glucans work in the gut to ‘prime’ immune cells, preparing them to respond more quickly and effectively when a pathogen appears, without overstimulating the immune system.

Research suggests that beta glucan supplementation may help to reduce the frequency of common colds and upper-respiratory symptoms in adults, children, and even athletes. This winter, consider giving your immunity an extra layer of support.”

Botanicals to support the immune system
“As temperatures drop and winter illnesses circulate, many people turn to trusted botanicals for added seasonal support,” says Lara Jonasdottir, a medical herbalist with Dr Clare’s Clinic and Apothecary in Galway. “In my herbal practice some of the mainstays for this season are echinacea, astragalus, thyme, and elder flowers and berries. There are many others but I would commonly revert back to these tried and tested botanicals.

Echinacea (Echinacea angustifolia/purpurea) is widely appreciated for its ability to stimulate the immune system. It is rich in alkylamides, polysaccharides, and antioxidants and it is best taken at the first sign of feeling run-down. This herb helps the body mount a quick and effective response, making it ideal for the early stages of colds and flu.

The root of Astragalus (Astragalus membranaceus), long used in Eastern herbal traditions, offers more sustained, preventative support. Its adaptogenic qualities help the body cope with stress, while its polysaccharides and saponins nourish immune function over time. In my experience this root is most useful when taken regularly throughout winter, particularly for those prone to frequent colds and flus. Thyme (Thymus vulgaris) is far more than a culinary herb. Its aromatic constituents, including thymol, provide antimicrobial and expectorant actions. It is often used as inhalation, tea or syrup to ease coughs, congestion, and general respiratory discomfort. It makes a perfect warm cup of tea although I tend to like it combined with other herbs such as chamomile, lemon balm and/or Linden flowers, all of which can also be beneficial during the cold and flu season.

Elder flowers and berries (Sambucus nigra) offer gentle yet reliable seasonal support. Elderberries, rich in flavonoids, are known for their antiviral effect for helping reduce the duration of colds and flus, while elderflowers support fevers, sinus congestion, and excess phlegm. I frequently recommend elder flowers and berries in my herbal practice.

Together, the above botanicals create a well-rounded winter toolkit, supporting immunity, easing discomfort, and bringing warmth and nourishment when we need it most.”

Vitamin D and zinc: a dynamic duo
Two nutrients that are essential for helping to support the immune system are vitamin D and zinc. “Zinc supports the growth and repair of immune cells and helps protect the skin and tissues that act as your first line of defence,” explains nutritionist Phil Beard from Viridian Nutrition. “It also plays a role in reducing inflammation. Good food sources of zinc include meat, dairy foods, seafood, beans, nuts and wholegrains. If you follow a vegetarian or vegan diet, it’s worth paying a little extra attention to your intake, as plant-based zinc isn’t absorbed quite as efficiently.”

Phil adds: “Vitamin D helps to activate key immune cells that fight off viruses and bacteria. Without enough of it, your body may struggle to respond quickly to infections. We get most of our vitamin D from sunlight. However, in Ireland, the sun isn’t strong enough between October and March, making low levels common. There are only a few dietary sources, like oily fish, eggs and fortified foods. That’s why a daily supplement of 10µg (400 IU) up to 50 ug (2000 IU) is recommended for most adults during autumn and winter. Some people choose higher-dose vitamin D or zinc supplements based on their personal needs, but it’s always best to check with a professional to make sure you’re taking the right amount for you.”