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A balanced diet is key to providing your body with the nutrients it needs. It is usually best to get these nutrients from whole foods; think of supplements as an insurance policy against any missing pieces.

Please talk with your healthcare provider before starting any supplement regimens.

About 70% of our immune system resides in the gut, making it especially important to keep the gut microbiome healthy.

Probiotics sources: Greek yogurt, aged cheeses, fermented foods like kefir, miso, tempeh, kimchi, sauerkraut, kombucha

Prebiotics sources: most vegetables (especially artichokes and asparagus), onion, garlic, leeks, many fruits (including apples and bananas), flax and other seeds, whole grains.

Zinc lozenges might help shorten the duration and severity of colds. (Do not exceed the recommended dosage as zinc can be toxic in high doses.)

Sources: oysters, beef, fish, seafood, pork chop, dark meat chicken, tofu, beans, chickpeas, almonds, pumpkin seeds, hemp seeds, fortified cereals.

Vitamin C might help reduce the severity and duration of a cold.

Sources: broccoli, cauliflower, kale, sweet potato, tomato, cantaloupe, guava, kiwi, bell peppers (all colors), strawberries, grapefruit, melon, papaya, oranges, orange juice.

Vitamin D plays an important role in immune function; ask your healthcare provider to check your vitamin D levels.

Sources: fish (trout, salmon, cod, tuna, sardines); fortified dairy and non-dairy milks and yogurts; fortified orange juice.

You can also work out anytime with these weekly workouts.

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