Hi all, Lola here! Now when we think about winter immunity, most people immediately reach for oranges, lemons, and the nearest vitamin D supplement. But what if we told you there’s a lot more to building strong immunity than just citrus and sunshine pills? Whether you’re constantly battling winter sniffles or just looking to boost your resilience naturally, here are some unexpected (but powerful) ways to support your immune system this season — based on nutritional therapy, traditional wisdom, and a few science-backed surprises.

1. Your Vitamin D Levels Might Already Be Peaking — Here’s Why

You’ve probably been told to supplement vitamin D as soon as the cold weather hits — and while that’s not wrong, it’s also not the whole story.

If you’ve had decent sun exposure during summer (yes, even just 15-20 minutes of sun on your skin without sunscreen), your body will have made and stored enough vitamin D — and those stores are now sitting in your liver at their highest. In fact, your vitamin D levels in early winter (around now) are usually the most replete they’ll be all year.

Pro Tip: Save the heavy supplementation until after Christmas, when levels naturally begin to drop off. Until then, you might not need it — unless testing shows otherwise.

2. Vitamin C: Lemons Are Overrated — Try Bell Peppers and Broccoli Instead

Here’s a fun fact most people don’t know: Bell peppers and broccoli contain more vitamin C than oranges or lemons. So if you’re still pounding citrus during a cold — you’re doing your best, but it’s not your most efficient move.

In nutritional therapy, we use vitamin C as a potent antiviral, not just a light prevention tool. At the first sign of a cold, we often recommend 1 gram (1,000 mg) of vitamin C every hour for 2–3 days. That could add up to 12–14 grams per day — and yes, it works.

Vitamin C at these doses has shown broad-spectrum antiviral effects, and in some hospitals, intravenous vitamin C is used for exactly this reason.

Worried about side effects? The only one to note is possible loose bowels. That’s actually your personal “tolerance point” — take 1g every hour until your stool gets loose, then reduce by 1g. That’s your optimal daily dose.

So don’t be afraid to go big — when it comes to vitamin C, “sh*t loads” might just be the prescription.

3. Probiotics: Your Immune System’s Personal Trainers

Think of probiotics as your immune system’s gym buddies — they literally train your immune cells how to respond, how to fight off infections, and how to know friend from foe.

Fermented foods like sauerkraut, kombucha, and kimchi are fantastic sources of natural probiotics — but here’s the catch: according to Traditional Chinese Medicine (TCM), these are all cooling foods, which might not be ideal for your body in the winter.

TCM Tip: In colder months, warming the body is essential. That’s why a quality probiotic supplement is often a better option than cooling fermented foods during winter. Save the kimchi and kombucha for summer!

4. Colostrum: The Immune Secret No One Talks About

Colostrum is the golden, nutrient-rich first milk produced just after birth — and it’s absolutely packed with immune-boosting compounds. It’s how newborns get their first immune system “download.”

Now, before you get weirded out — no, we’re not talking about human breast milk. Supplemental colostrum comes from bovine sources (i.e. cows), is usually in powdered form, and is both safe and surprisingly tasty.

It’s one of our favourite winter supplements for kids — you can stir it into smoothies, yogurt, or porridge for an immunity upgrade that even picky eaters love.

Bonus: Great for children and grown-ups alike. Supports gut health, strengthens the immune barrier, and tastes like creamy vanilla.

5. Food Temperature Matters More Than You Think

Another gem from Traditional Chinese Medicine: not all foods are created equal when it comes to how they affect your internal temperature.

During winter, it’s not just what you eat, but how warming or cooling it is to your system. Smoothies, cold salads, iced drinks, and raw fermented foods (like kimchi or kefir) might be healthy — but they also cool the digestive fire, which can weaken immunity over time.

     Try this instead:

• Soups and stews

• Warming spices (ginger, cinnamon, turmeric)

• Cooked veggies

• Warm teas and broths

• Warm probiotic drinks like miso soup

This small shift alone can make a big difference to how strong your immune system feels during the colder months.

Final Thoughts: Immunity Is an Inside Job

There’s no magic pill for winter immunity — but when you start thinking beyond the usual suspects (hello, vitamin C tablets and flu shots), you’ll discover a world of powerful, natural tools your body already knows how to use.

From high-dose vitamin C to probiotics and colostrum, to understanding how traditional wisdom about warming foods can protect your system — building immunity is about working with your body, not just throwing supplements at it.

This winter, try going a little deeper. Your immune system might surprise you with just how strong it can be.

Have questions or want to build a personalized winter immunity protocol? Reach out to me! — let’s make this your healthiest winter yet.

Lola x