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Pump-UP Your Immunity

Things you can do now to strengthen your immune system

As Applied Iron clients, your health and fitness are our top priority. As a Nutritionist, Natural Health Coach and Certified Personal Trainer, I have some tips on how to help keep your immune systems healthy and strong during this time. This is not an all-inclusive list, but it is my top recommendations based on my knowledge, experience and case studies with patients and clients.

Vitamins and Supplements to Consider

Vitamin D3

Most people are low in vitamin D3. Studies and many doctors recommend 5,000 IU daily to strengthen your immune system and help protect you from colds, flu, epidemic influenza, chronic pain, and more. [1] Vitamin D3 is one of your body’s first level of protection against disease. Another study stated that Vitamin D3 was more effective than any of the other vitamins, minerals and herbs they tested. [2]

Vitamin C, Zinc and Echinacea

Several studies show that Vitamin C, Zinc, and Echinacea show that they lessen the duration and severity of symptoms in the common cold. It suggests that you should take them at the first onset, within 24 hours, of a cold or flu like symptoms. Vitamin C was shown to reduce the duration and severity of the common cold, more so in children. Zinc was shown to shorten the duration of colds by 33%. [2} Another study concluded that vitamin C has a role in respiratory defense mechanisms. [3] Also, make sure you’re taking a daily, high quality multivitamin.


Donnie Yance, Clinical Master Herbalist and Certified Nutritionist said, “Drawing upon my years of experience as a clinician and researcher, I can confidently say that herbal medicine is our best defense against acute viruses…”. He also said that using elderberry supplements was found to “substantially reduce upper respiratory symptoms”. [4] Elderberry has long been known for its immune building properties and effectiveness in shortening the duration and severity of viruses and flu. My son and I take an elderberry supplement every day to help ward off infections and colds.


A 2017 study showed that plant flavonoids found in foods like fruits, vegetables, chocolate and tea signals antiviral responses. Without plant flavonoids, influenza virus causes severe disease and inflammation. Having a healthy gut flora, further helps stimulate the immune response. [5,6] You can ensure a healthy gut flora by taking a high-quality probiotic daily. You can also find probiotics in organic yogurt and Kefir.

Common Sense Advice

Eat fresh, whole foods

Eating a wide variety and colors of fresh whole foods, fruits and vegetables is important for strengthening the immune system. They are packed with vitamins and minerals and contain fiber and essential nutrients the body needs. They also have flavonoids, which are so important for immune response. [6,5]


We all know how important getting 7-8 hours of sleep is to health and weight loss, it’s just as important for a strong immune system. Lack of sleep can cause many issues and a reduced immune system is one of them.


Make sure you are staying hydrated and drinking enough water. It is recommended that you drink at least half of your body weight in ounces of water. As a Personal Trainer, we always say 100 oz of water for weight loss. If you’re not drinking that much water now, I recommend that you start drinking more and build up slowly to your recommended water consumption.

Meditation and managing stress, along with good hand washing practices, and regular physical activity are also important for staying healthy.



#1 Dr. Mayer Eisenstein



#4 Elderberry –


#6 -


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