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As a certified Naturopath, my approach to wellness is fun, simple, and more of a gradual lifestyle change than a "quick-fix." You don't have to be perfect to see results; you can still have a life!

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Arm Yourself! Flu Season Toolkit

Arm-yourself! the ultimate immune boosting toolkit

By adding a few essential supplements to your regimen, you will support the body’s innate healing powers and cut a cold off before it gets serious.

Here is my list of must-have immune-boosting supplements- great additions to your medical toolkit for the whole family.

There are definitely more herbs and supplements that are super helpful, but these are, in my opinion, a few of the most important.

To the parents: These first supplements are my top 3 recommendations for your kids!


Elderberries are one of the most effective remedies for colds and flu and can dramatically shorten the duration. 

They boost the immune system and are especially beneficial for respiratory problems such as bronchitis and pneumonia. 

Elderberries also help loosen and expel mucus in the lungs.

How to use for adults and kids

For preventive purposes: Drink 500 ml of elderberry tea daily. To make tea: steep dried elderberries. You can also take 1 tablespoon of elderberry syrup per day. Elderberry tinctures and capsules are also available.

When sick: 1 tablespoon of elderberry syrup 3 times per day


Goldenseal root is a natural antibiotic and immune system enhancer.

It helps fight infections.

It’s incredible at preventing and relieving colds, flu, fevers, congestion, bronchitis and pneumonia.

How to use for adults and kids

For preventive purposes: It should only be used when cold, or flu symptoms begin and only up to 10 days at a time to maintain its effectiveness within the body.

When sick: take half a teaspoon 3 times a day for up to 10 days. A mouthwash can also be made and used as a gargle for sore throats.

I recommend this brand because it does not contain alcohol. I also like that it includes echinacea which enhances its healing properties. 

Note for kids: A kids version is available from this brand. Please refer to the bottle for age-appropriate dosages.


Mullein is terrific at removing phlegm and mucus from the body.

Add Mullein to your life whenever you have colds, flu, congestion, bronchitis, coughs, or other respiratory ailments.  

Mullein is especially helpful when you have a cough that just won’t go away.

How to use for adults and kids

For preventive purposes: Enjoy a cup of mullein tea daily or for adults take as a supplement

When sick: Make a tea: Use 1 tea bag of Mullein per 250 ml of hot water. Steep bag for 15 minutes.

For Adults: You can also use a supplement or mullein flower tincture 3 times per day following the manufacturer’s dosage recommendations.

For kids: If your kids are constantly battling ear infections, Mullein leaf oil is a must! I have heard many parents say Mullein has been a game-changer, following doctors’ recommendations for ear tubes. Rather than a procedure, this simple oil has led to remarkable results! 


Great for colds, flu, viral infections, respiratory ailments, etc.

In lab tests, oregano’s anti-viral abilities have been shown to kill 99% of viruses associated with many kinds of lung and throat infections. 

How to use for adults and kids

For preventive purposes: take 2 to 3 drops of oil of oregano twice a day.

When sick

For adults: The general dosage is 2 to 3 drops, three to four times daily when you feel something coming on or once you have a cold or flu. If you’re brave, you can take a dropperful, let it coat your throat for a moment and sip water right after if needed. Repeat every 2-4 hours. This is precisely what I do when I feel like I might be coming down with something or when I’m full-blown sick.

For kids: Oil of oregano is also great for ear infections! It can be given to children, although the strong taste makes convincing them a challenge.


Most people are zinc deficient, and zinc is essential in keeping the immune system strong.

How to use for adults and kids

For preventive purposes:

For Adults: follow manufactures recommendations for daily zinc dosages

For kids: a couple of drops of zinc on and off throughout the year for protection and immune support.

General guidelines:

Ages 1-2: 2 tiny drops daily

Ages 3-4: 3 tiny drops daily

Ages 5-8: 4 small drops daily

When sick adults only: Squirt two dropperfuls of zinc into your throat. Let it sit there for a minute, and then swallow the zinc. Repeat every three hours for two days.


Rose hips are high in a bioavailable form of vitamin C.

They increase the potency of the vitamin C in all the other foods and supplements you are taking.

Rose hips help increase white blood cell count, thus giving you a bigger and better army against viruses and bacteria. 

How to use for adults and kids

For preventive purposes: Enjoy a cup of rosehip tea daily

When sick: Make a stronger tea: Steep 1-2 tablespoons of dried rose hips or 2 tea bags in 500 ml of hot water. Add lemon and raw honey.

Note for kids: You can serve it as a hot tea or a sweet treat! Try 1 tablespoon of dried rose hips or 2 tea bags steeped in 500 ml of hot water, add raw honey to sweeten and let it cool. Once cooled, add freshly pressed orange juice (not pasteurized box juice). Serve as an ice tea, cold juice or even freeze as popsicles.


When possible, I always recommend whole food sources of vitamins instead of synthetic versions. They’re more bioavailable for the body, and unlike synthetic supplements, they contain all the necessary cofactors which enhance vitamin’s efficiency and utilization by the body.

Natural vitamin C strengthens the entire immune system. A deficiency can lead to frequently getting sick.

Here are some examples of whole foods that are naturally high in Vitamin C

Camu Camu 60x more vitamin c per serving than an orange, 13 640 mg per 100 g

Acerola cherries 1,677.6 mg per 100 g

Rosehips 426 mg per 100 g

Alma berries 300 mg per 100 g

You can buy them as a powder or in capsules. I really like this brand; it has a blend of whole foods rich in vitamin C

How to use for adults and kids

For preventive purposes: 1-2 tsp per day, added to water, freshly pressed juices or smoothies.

When sick: At the first sign of a cold, I take 1-2 tablespoons in water, freshly pressed juice or smoothies per day.

Need more support boosting you and your families immune system

December 26, 2021

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