Arm Yourself! Flu Season Toolkit

Updated: Dec 16, 2019

Did you know that just by adding supplements to your regimen, you will support the body’s innate healing powers and cut a cold off before it gets serious? Here is my list of must-have immune boosting supplements- great additions to your medical toolkit for the whole family. There are definitely more herbs and supplements that are super helpful, but these are in my opinion, a few of the most important.

To the parents: These first supplements are my top 3 recommendations for your kids!



Elderberries are one of the most effective remedies for colds and flu and can dramatically shorten the duration. 

-They boost the immune system, and are especially beneficial for respiratory problems such as bronchitis and pneumonia.  -Elderberries also help loosen and expel mucus in the lungs.


-Use it when you’re sick: 1 tablespoon of elderberry syrup 3 times per day

-For preventive or maintenance purposes: Drink 500 ml of elderberry tea daily. To make tea: steep dried elderberries. You can also take 1 tablespoon of elderberry syrup per day. Elderberry tinctures and capsules are also available

For kids: Elderberry syrup is a sweet remedy that children will enjoy and take willingly. 1 tablespoon of elderberry syrup 3 times per day or follow the manufactures recommendations.



-Goldenseal root is a natural antibiotic and immune system enhancer.

-It helps fight infections -It is amazing at preventing and relieving colds, flu, fevers, congestion, bronchitis and pneumonia.


-Use it when you‘re sick: take half a teaspoon 3 times a day for up to 10 days.

A mouthwash can also be made and used as a gargle for sore throats.

I recommend this brand because it does not contain alcohol. I also like that it includes echinacea which enhances it's healing properties. 

-For preventive or maintenance purposes:

It should only be used when cold or flu symptoms begin and only up to 10 days at a time in order to maintain its effectiveness within the body.

For kids: A kids version is available from this brand. Please refer to the bottle for age appropriate dosages.



-Mullein is amazing at removing phlegm and mucus from the body. -Add mullein to your life whenever you have colds, flu, congestion, bronchitis, coughs, or any other respiratory ailment.   -Mullein is especially helpful when you have cough that just won't go away.


-Use it when you‘re sick: Make a tea: Use 1 tea bag of mullein per 250 ml of hot water. Steep bag for 15 minutes. You can also use alcohol free mullein flower tincture 3 time per day, follow manufactures dosage recommendations.

-For preventive or maintenance purposes: Enjoy a cup of mullein tea daily

For kids: If your kids are constantly battling ear infections, Mullein leaf oil is a must! I have heard many parents say Mullein has been a game changer, following doctors recommendations for ear tubes. This simple oil, rather than a procedure has led to remarkable results! 



-Great for colds, flu, viral infections, respiratory ailments, etc.

- In lab tests, oregano’s anti-viral abilities have been shown to kill 99% of viruses associated with many kinds of lung and throat infections. 


-Use it when you’re sick: The general dosing for oil of oregano for adults is 2 to 3 drops, three to four times daily once you have a cold or flu.

-For preventive or maintenance purposes: take 2 to 3 drops twice a day.

For kids: Oil of oregano is also great for ear infections! It can be given to children, although the strong taste makes convincing them a challenge. Fortunately, there are oregano oil supplements specially formulated for kids, I really like this brand, it's a very clean, natural product with no natural flavoring. oregano oil is great for ear infections

F.Y.I: When a product lists natural flavors, they’re masking MSG. MSG is bad for brain function!



-Rose hips are high in a bioavailable form of vitamin C.
-They increase the potency of the vitamin C in all the other foods and supplements you are taking.
-Rose hips help increase white blood cell count, thus giving you a bigger and better army against viruses and bacteria. 


-Use it when you‘re sick: Make a tea: Steep 1 tablespoons of dried rose hips or 2 tea bags in 500 ml of hot water. Add lemon and raw honey.

-For preventive or maintenance purposes: Enjoy a cup of rose hip tea daily

For kids: Rose hips are completely safe for kids. You can serve it as a hot tea or as a sweet treat! Try 1 tablespoon of dried rose hips or 2 tea bags steeped in 500 ml of hot water, add raw honey to sweeten and let it cool. Once cooled add freshly pressed orange juice, (not pasteurized box juice). Serve as an ice tea, cold juice or even freeze as popsicles.



-Most people are zinc deficient.

-Zinc is extremely important in keeping the immune system strong. I recommend it for people of all ages.


-Use it when you’re sick: Squirt two dropper-fuls of  zinc into your throat. Let it sit there for a minute and then swallow the zinc. Repeat every three hours for two days.

-For preventive or maintenance purposes: follow manufactures recommendations for daily dosages

For kids: a couple of drops of zinc on and off throughout the year for protection and immune support.


Why? - It strengthens the entire immune system. - A deficiency can lead to frequently getting sick.


-Use it when you‘re sick: Dilute 2 capsules of Ester C (about 500 mg) in a cup of warm water. Squeeze 1 lemon or orange and add 2 tsp of honey. Drink every 2 hours at the first signs of sickness.

-For preventive or maintenance purposes: Take 1 capsule of Ester C twice a day.

For kids: Take 1 capsule of Ester C a day

P.S Keep in mind that recommended doses can vary between manufacturers. Always follow the recommended amount listed on the package.

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