Staying healthy through cold and flu season isn’t just about dodging germs — it’s about building an internal environment where illness struggles to take hold. Your immune system is the front line of defence. And the most powerful way to support it? Through targeted nutrition.
The goal is not just to react when symptoms arise, but to proactively strengthen your body’s defences before illness has a chance to take hold.
Below, we explore the core principles of immune health — from foundational nutrients and dietary choices to the supplements that provide critical support when you need it most.
The Foundations of a Strong Immune System
A strong immune system isn’t built overnight — it’s cultivated over time. It relies on two key pillars: cellular integrity (the ability of your cells to defend and repair themselves) and systemic balance (the coordinated function of your immune, nervous, and detoxification systems).
To build this resilience, your body depends on a steady supply of essential nutrients:
- Protein – fuels the production of white blood cells and antibodies
- Vitamin C – supports immune response and tissue repair
- Vitamin K2 – regulates inflammation and immune cell function
- Glutathione – protects cells and neutralises viral threats
- Sulphur compounds – aid detoxification and antioxidant synthesis
- Key minerals – like zinc, magnesium and selenium that modulate immune signalling
Why These Nutrients Matter
Protein is foundational. White blood cells and immune antibodies are built from amino acids. Without adequate protein, your body lacks the raw material to mount a proper defence.
Vitamin C is activating. It stimulates the production of white blood cells and supports their function, especially neutrophils and lymphocytes. Studies have shown that high-dose vitamin C may reduce the severity and duration of colds.
Vitamin K2 is regulatory. K2 modulates immune cell activity, supports mitochondrial energy production in immune cells, and helps reduce excess inflammation, a key factor in viral complications, particularly respiratory infections.
Glutathione is protective. Known as the body’s master antioxidant, glutathione strengthens the cellular membrane and neutralises oxidative stress. It also impairs the ability of viruses to penetrate and replicate within host cells.
Sulphur compounds fuel detoxification. Crucial for glutathione synthesis, sulphur-rich compounds found in foods like garlic and onions also support liver detox pathways, which are essential for eliminating viral byproducts.
What to Eat to Strengthen Immunity
Immune-boosting nutrition isn’t about exotic superfoods — it’s about consistency. Focus on whole foods that deliver dense, bioavailable nutrition to fuel immune processes at the cellular level.
Protein-Rich Foods
- Beef and Veal – Rich in complete proteins and zinc, essential for immune cell development.
- Lamb – High in glutathione and conjugated linoleic acid (CLA), which has been shown to reduce inflammation.
- Eggs – Deliver a powerful blend of protein, choline, and glutathione precursors.
Glutathione-Rich Vegetables
- Asparagus and Avocado – Naturally high in glutathione and pair well with protein for optimal nutrient absorption.
Detoxifying Alliums
- Onion and Garlic – Rich in organosulfur compounds (like allicin) that enhance detoxification and immune modulation.
Key Supplements for Immune Support
While food forms the foundation, strategic supplementation fills in nutritional gaps and provides targeted support, especially during periods of heightened immune stress.
Bio Vitamin C
A highly absorbable form of vitamin C paired with amino acids (lysine, proline, glycine), bioflavonoids, and green tea extract for antioxidant synergy. Enhances immune cell function and supports collagen repair in mucous membranes.
Bio Whey
A complete, bioavailable protein source that supports immune cell production and recovery. Unlike standard whey, Bio Whey is free from artificial ingredients and contains all nine essential amino acids, which are crucial for a robust immune response.
Synergy K2
Vitamin K2 activates proteins that regulate immune and inflammatory responses, supports bone marrow health (where many immune cells originate) and works synergistically with vitamin D to improve immune efficiency.
Formula 1
A comprehensive mineral formula featuring chromium, manganese, magnesium, potassium, and zinc — all vital to immune regulation, energy metabolism, and cellular repair.
L-Glutathione
Supplementing with glutathione helps maintain cellular integrity, inhibits viral replication and mitigates oxidative stress, which is especially critical during infections. While dietary sources are helpful, supplemental glutathione delivers a concentrated, bioavailable dose that’s not degraded during digestion.
What to Do If You Get Sick
If a cold or flu does take hold, nutritional support becomes even more critical. This is when your body’s demands spike, and nutrient, vitamin and mineral reserves are rapidly depleted.
Here’s what to prioritise:
Rest and Recovery
Sleep is when the body conducts its most intensive repair and immune regulation. Prioritise early nights and reduce stress.
Increase Protein and Glutathione
You need raw materials to regenerate immune cells and antioxidants to combat the oxidative stress of infection.
High-Dose Vitamin C
Vitamin C helps reduce the duration and severity of colds by supporting neutrophil and lymphocyte function.
Hydration and pH Balance
Viruses struggle to survive in oxygen-rich, alkaline environments. Alkaline-forming foods and hydration help tip the internal terrain in your favour.
Avoid Sugar and Alcohol
Both suppress immune function, increase inflammation, and impair your ability to fight off infection.
A Final Word
Strong immunity isn’t the result of luck — it’s the result of consistent, deliberate action. By feeding your immune system the nutrients it needs — and avoiding the things that deplete it — you give your body every chance to thrive.
Whether you’re aiming to stay well or recover faster, the principles remain the same: nourish your body, fortify your defences, and let your immune system do what it was designed to do — protect you.
