The days are getting shorter, and colder temperatures are officially creeping in. That’s my cue to restock my winter immune-support essentials.

I like to have everything on hand before illness hits instead of panic-ordering supplements and waiting impatiently for Amazon to deliver. Over the years, I’ve learned there’s a difference between everyday supplements and the reinforcements.

These are the big guns. The ones I reach for when I’m sick, feeling rundown, traveling, or heading into the holidays and big gatherings. These are my flu-season essentials, the extra support I rely on all winter long.

Please note: This post is for informational purposes only and should not be considered medical advice. Always consult your healthcare provider before starting new supplements.

Liquid Zinc 

Liquid zinc is liquid gold when it comes to immune support. I always keep this stocked.

Zinc is a powerful mineral known for supporting the immune system, and studies suggest it may help reduce both the severity and duration of the common cold. I personally prefer liquid zinc because it’s easy to take and absorbs quickly.

One tip: I always take zinc with food—otherwise it can make me feel nauseous.

My go-to brand is Vimergy Liquid Zinc. It’s alcohol-free and made with high-quality ingredients, which matters to me when I’m taking something regularly.

Bonus: zinc also supports healthy skin and can help reduce breakouts. Win-win.

Garlic Oil 

I discovered garlic oil last year and honestly wish I’d found it sooner.

It’s been incredibly helpful for treating ear infections in my family without immediately jumping to antibiotics. We warm the dropper under hot water, then place a few drops directly into the ear. Yes, it smells like garlic, but it has worked every single time for my kids.

We always follow up with a doctor to confirm the infection has resolved, but so far we haven’t needed antibiotics for an earache.

This is one of those remedies I never want to be without.

Oil of Wild Oregano

Oil of wild oregano is another winter superstar in my medicine cabinet.

Research shows oregano oil can be effective against multiple strains of harmful bacteria, making it a popular natural alternative during cold and flu season. With antibiotic resistance becoming more common, I like having additional options on hand.

I use Oreganol P73 by North American Herb & Spice. According to the brand, it’s the original wild, organic oregano oil made using old-fashioned steam distillation, and it’s significantly stronger than standard oregano oil.

It’s potent, so I usually mix it with juice to make it easier to take.

Sinus Probiotics

Another winter essential I swear by is Lanto Sinus Probiotics.

These stay in my fridge and come out anytime someone in our house starts feeling congested or run down. They contain Lactobacillus sakei, a beneficial bacteria naturally found in healthy sinuses.

Unlike general probiotics, these are specifically formulated for sinus support, which makes them especially helpful during cold and flu season.

Colostrum 

My holistic doctor introduced me to Colostrom back when I was on my healing journey and avoiding antibiotics.

Colostrum is the first form of breast milk produced after birth and is rich in antibodies, antioxidants, and immune-supporting compounds. Supplement forms are sourced from cow’s milk and can help give your immune system an extra boost when you’re feeling under the weather.

My go-to is Symbiotics Colostrum, which contains 25% IgG antibodies, lactoferrin, and proline-rich polypeptides known for actively supporting immune function.

Whenever I’m really sick, this is one supplement that consistently takes the edge off.

Kid-Specific Supplements for Winter 

In addition to the garlic oil I mentioned for earaches, I also keep a few herbs and supplements on hand for my kids. 

Infant & Baby Supplements

Therbiotic Infant and Baby Probiotics are always in my fridge. It’s a 10-species probiotic blend in powder form. It can be easily added to bottles, or mixed with food. It’s important to add mix with warm, not hot, beverages (or foods) to avoid killing off the good bacteria. 

Toddler Supplements

Garden of Life Probiotics are also always stocked in my fridge. They are doctor-formulated with 5 billion CFUs and 14 strains of good bacteria. We try to take them daily as preventative. They also come in multiple delicious flavors palatable to kids. 

Elderberry Red Root Respiratory & Immune Support Spray is an herbal throat spray for kids 12 months and older. It doesn’t taste great so I have juice ready after I spray it. 

Final Thoughts: Supplements For Winter

These supplements, plus ginger water are my arsenal for powering through the winter months. Additionally, I make every effort to get proper nutrition, take supplements, and maintain a winter wellness routine.

We may not be able to avoid getting sick altogether, but we can support our immune systems and give them an extra boost when needed. My supplement cabinet is officially ready for all the cold-weather shenanigans.