womans hand adding garnish to bowl of nourishing soup

When it comes to looking after your immune health, we know sleep, hydration, nutrition, and movement are essential foundations. With that in mind, there are vitamins, minerals, herbs, and functional foods you can take to boost your immune system to keep you fighting fit year-round. 

Let's unpack the 10 best supplements and superfoods our nutritionist keeps well-stocked in her cupboard. 

1. Vitamin C

“When the days start to get shorter, I reach for this to keep my immune system nourished. It’s excellent for rapid support - thanks to its superior absorption. If I’m quick to take it as soon as I notice the first signs of feeling under the weather, I can usually stop it in its tracks.”

1. Vitamin C

Favourite Vitamin C: BioBalance Liposomal Vitamin C

I take the Biobalance Liposomal straight off the spoon or mixed in with a little water.

  • High dose for rapid support
  • Great for immune cell health
  • Supports iron absorption for good energy
Shop BioBalance Liposomal Vitamin C →

2. Zinc

“Taking a high-dose Zinc keeps me feeling well year-round. I love drops as they’re well absorbed, easy to take, and easy on the wallet too. On top of the immune benefits, I adore this product for keeping my skin clear.”

2. Zinc

Favorite Zinc: Clinicians Zinc Oral Drops

I take the Clinician's Zinc oral drops with food in 20-30 ml of water or juice and shot it back. Always with food for better absorption.

  • Essential immune mineral
  • Powerful antioxidant that protects against free radical damage
  • Flexible dose options for all ages
Shop Clinicians Zinc Oral Drops →

3. Propolis

“This is my favourite winter product – you'll never find my handbag without it! The combination of herbs in this formula have nourishing, immune-supportive functions. I love how convenient it is.”

1. Vitamin C

Favourite Propolis: Wild Dispensary Defence Throat Spray

  • Propolis, Sage, and Kawakawa to soothe your throat
  • Super easy spray-and-go formula
  • Cinnamon, Peppermint & Orange Peel for a fresh taste
Shop Wild Dispensary Defence Throat Spray →

4. Olive Leaf

Olive Leaf Extract is a fantastic all-around immune support that supports your body's natural response to keep nasty bugs at bay. I love this liquid herbal extract as it's well-absorbed.”

4. Olive Leaf

Favourite Olive Leaf: Comvita Olive Leaf Extract

  • Contains 5 times the antioxidant level of Vitamin C
  • Supports a healthy cardiovascular system
  • Take on its own or easy to mix with water or your favourite juice, tea, or smoothie
Shop Comvita Olive Leaf Extract Liquid →

5. Vitamin D

“For me, Vitamin D supplementation is vital during the winter months to keep my mood lifted and immune system healthy. I notice my days feel much calmer when I’m regularly taking Vitamin D - making it easier for my body to respond to immune threats.”

5. Vit D

Favourite Vitamin D: Doctor's Best Vitamin D3 1000IU

  • Essential for immune wellness and healthy cells
  • Easy to take capsule
  • Research formulated supplement
Shop Doctor's Best Vitamin D3 1000IU →

While supportive supplements are important for your immune wellbeing, I make a conscious effort to consume warming, deeply nourishing nutrients into my cooking and routine during the cooler months. Ginger, garlic, and functional mushrooms are a staple in my cupboard year-round and I include them as much as possible during winter. 

6. Ginger

“A wonderful antioxidant, ginger's warming character is the ideal ingredient to support feeling well. I love to use ginger in my food whenever possible and enjoy fresh ginger root and honey tea.” 

Looking for concentrated ginger support? Try... 

7. Garlic

“Not just a delicious flavour booster, I love garlic in almost every meal during winter – from soups to pastas, and even my breakfast eggs – garlic is a staple.” 

Looking for garlic supplements to support immune function? Shop our bestselling garlic range.

8. Functional Mushrooms

“For me, Vitamin D supplementation is vital during the winter months to keep my mood lifted and immune system healthy. I notice my days feel much calmer when I’m regularly taking Vitamin D - making it easier for my body to respond to immune threats.”

8. Functional Mushrooms

Favourite functional mushroom: Misty Day Plant Mushrooms Shroom Squad

Shop Misty Day Plant Potions Shroom Squad →

9. Bone broth

Bone broth is a trend that’s here to stay – and for good reason. It’s packed with amino acids and collagen, and is an all-rounder for your gut health. With 70-80% of our immune system living in our gut, bone broth keeps me feeling strong and fighting fit all winter.”

9. Bone broth

Favourite bone broth: Nutra Organics Beef Bone Broth

  • Packed with CollagenZincB Vitamins
  • Using Australian grass-fed beef bones
  • Tasty, nutritious and easy - just add hot water
Shop Nutra Organics Beef Bone Broth →

10. Fermented Foods

And last – but by no means least, fermented foods.  Fermented foods like sauerkraut, apple cider vinegar and kimchi are packed with probiotics. And we all know probiotics are essential for our gut wellbeing...which our immune health thrives on. I love making my own kimchi and pickled veges – especially over the cooler months when I have a bit more downtime. Go on, have a go at making your own pickled vegetables this season, it’s easy and so satisfying. 

Shop fermented foods →

Stay well and feel good all winter with our bestselling range of 50+ winter wellness essentials under $50. 

Shop all winter wellness →

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