As the temperatures drop and we spend more time indoors, cold and flu season inevitably returns—bringing with it challenges for our immune systems. Between increased exposure to viruses, colder weather, and the stress of busy schedules, it’s no surprise that many people find themselves feeling run down during this time of year.
While over-the-counter medications may offer temporary symptom relief, they do little to address the underlying issue: a weakened immune defense. The key to staying healthy through the fall and winter months lies not just in treating illness, but in strengthening your body’s natural immunity to prevent it in the first place.
At the Stengler Center for Integrative Medicine in Encinitas, Dr. Mark Stengler and his team emphasize a proactive, whole-body approach to immune wellness. Dr. Stengler—nationally recognized for his work in integrative and natural medicine—combines the best of conventional science with clinically proven natural therapies to help patients build resilience against seasonal infections.
Before reaching for supplements or herbal remedies, it’s essential to strengthen your immune system from the ground up. True resilience begins with the daily choices you make—what you eat, how you nourish your gut, and the habits that support overall balance. By focusing on foundational immune support, you create a strong defense that helps your body fight off colds, flu viruses, and other seasonal infections naturally.
A healthy, whole-foods diet provides the building blocks your immune system needs to function at its best. The right foods can reduce inflammation, promote healing, and support your body’s ability to fight off pathogens.
Incorporate more anti-inflammatory foods into your meals to calm the immune system and improve its efficiency. Some of the most effective options include:
Certain nutrients act as natural immune boosters that help your body respond quickly to viral challenges:
A diet rich in colorful vegetables, fruits, lean proteins, and healthy fats naturally supplies these key nutrients. Hydration also plays a vital role—water helps your body transport nutrients, flush out toxins, and keep mucous membranes moist to defend against viruses. Aim for pure water or herbal teas rather than sugary drinks, which can weaken immunity.
Many people don’t realize that around 70% of the immune system resides in the gut. A healthy digestive tract provides the foundation for immune strength by promoting beneficial bacteria and controlling inflammation. When your gut microbiome is balanced, your body is better equipped to fight off pathogens before they cause illness.
Probiotics—beneficial bacteria found in foods like yogurt, kefir, sauerkraut, and kimchi—help maintain a healthy gut environment. These microorganisms support immune function, reduce inflammation, and may even shorten the duration of respiratory infections.
Dr. Stengler often recommends adding probiotic-rich foods or high-quality probiotic supplements as part of a comprehensive cold and flu prevention plan.
When it comes to protecting yourself during cold and flu season, prevention is always the best strategy. Along with a healthy lifestyle and balanced nutrition, the right natural immune boosters can help strengthen your body’s defenses and support faster recovery if illness strikes. Below are some of the most effective cold and flu supplements backed by both research and clinical experience.
Vitamin C is one of the most important nutrients for immune defense. It supports the production of white blood cells, enhances antioxidant protection, and helps your body respond effectively to viral infections.
Dr. Stengler often recommends liposomal or buffered forms of vitamin C, which offer superior absorption and are gentler on the digestive system. Liposomal technology helps deliver vitamin C directly into the bloodstream, where it can be used immediately by immune cells to fight off infections.
Often called the “sunshine vitamin,” vitamin D3 plays a critical role in regulating immune activity. Low vitamin D levels have been linked to increased risk and severity of respiratory infections, including colds and influenza.
Because sunlight exposure is limited in the winter months, Dr. Stengler advises patients to test their vitamin D levels and supplement as needed. Maintaining optimal vitamin D levels can significantly strengthen your resistance to seasonal viruses.
Zinc is a trace mineral essential for immune cell development and function. When taken at the first sign of a cold, zinc can shorten symptom duration and reduce severity.
Zinc lozenges are particularly effective, as they deliver the mineral directly to the throat and mucous membranes—where viruses often enter. However, balance is key—excess zinc can interfere with copper absorption, so Dr. Stengler recommends professional guidance for proper dosing.
Elderberry (Sambucus nigra) has become one of the most popular natural remedies for cold and flu—and for good reason. This dark berry is rich in antioxidants and flavonoids that help inhibit viral replication and boost immune defense.
Clinical studies have shown that elderberry extracts can reduce both the duration and severity of influenza-like illnesses when taken early in the course of infection. Elderberry syrups and capsules are safe for most adults and children, making them a great household staple during flu season.
Used for centuries in traditional medicine, Echinacea helps activate immune cells and increase the body’s resilience against infection. It’s particularly effective when used at the first sign of illness or as a preventive measure during peak viral seasons.
Dr. Stengler frequently combines Echinacea with other immune-supporting herbs in clinical formulations for optimal synergy and effectiveness.
NAC is a powerful antioxidant and a precursor to glutathione, one of the body’s most vital detoxifying compounds. It helps reduce mucus buildup, supports lung health, and protects respiratory tissues from oxidative damage.
For patients prone to chronic sinus or bronchial issues, NAC can make breathing easier while enhancing overall immune performance.
Several herbs have long been valued for their antiviral and immune-enhancing properties. Dr. Stengler incorporates these botanicals into customized treatment plans for both prevention and recovery:
These herbal remedies, when used appropriately, can offer gentle yet powerful support to help your body heal naturally.
As we enter another cold and flu season, it’s important to remember that prevention is always the best medicine. With the right combination of nutrient-rich foods, high-quality supplementation, and healthy lifestyle habits, you can strengthen your immune system and reduce your risk of illness.
By taking a proactive approach now—before symptoms begin—you can build resilience that lasts all season long. Whether it’s adding more immune-boosting foods to your diet, using physician-formulated supplements, or getting enough rest and hydration, these simple actions make a meaningful difference in how your body responds to seasonal challenges.
Don’t wait until you’re sick—build resilience now and enjoy the season with confidence. Strengthening your immune system naturally not only helps you recover faster from illness but also improves your energy, focus, and overall vitality.
If you’re ready to take charge of your immune health, Dr. Mark Stengler and his team at the Stengler Center for Integrative Medicine are here to help. With decades of experience in integrative and natural medicine, Dr. Stengler creates personalized wellness plans that combine nutrition, targeted supplements, and lifestyle support to enhance your body’s natural defenses.
Learn more about recommended cold and flu supplements and natural immune boosters by visiting 👉 DrStengler.com.
📍 Address: 324 Encinitas Blvd, Encinitas, CA 92024
📞 Phone: (760) 274-2377 | Toll-Free: 855.DOC.MARK
📧 Email: clinic@markstengler.com
🌐 Website: www.markstengler.com/contact
