My Top Tips and Supplements to Boost Your Immunity Naturally

With cold and flu season still upon us and COVID-19 starting to really fire up, maintaining a top notch immune system is important for protecting not only ourselves, but our family and friends as well. While maintaining good hygiene (i.e. hand washing) is very important, developing and sustaining healthy lifestyle practices is vital for optimizing your immune system so it is strong when times such as this should occur. Below are some of the top ways I have managed to stay healthy and avoid both the cold and flu for TWO years straight (knock on wood)!

  • Get 8-9 hours of sleep every night. Even one night of inadequate sleep can compromise your immunity.
  • Regular movement or exercise. This increases circulation, allowing our immune system to work more efficiently. My favorite at home workouts include: going for a jog outdoors, YouTubing a yoga class, or doing a workout from my SWEAT or ToneItUp app.
  • Eating whole, unprocessed foods. Mushrooms, garlic, ginger, bone broth, turmeric and berries are some immunity boosting superstars.
  • Avoid sugar! This is huge. Sugar can decrease your immune system and is a major contributor to inflammation.
  • Tongue scraping. This is a great way to help remove bad bacteria from your tongue that could lead to bad breath, tooth decay and gum infections.
  • Stress management techniques. Did you know that stress can decrease your immune system?Going on outdoor walks, yoga, cooking, and meditation are all tools I find helpful to reduce stress. Also, the phone app Headspace is currently offering a free selection of meditation, sleep and other experiences designed to support you during this current global crisis.
  • Immune boosting supplements. These are not a replacement for a healthy diet, but could help give you an extra boost when needed.

Here is a list of some of my favorite supplements to boost my immune system naturally:

This past week I made a huge pot of chicken vegetable soup (I used this recipe as inspiration!) and it was delicious. It was a great way to get in a variety of veggies and the broth was super soothing! It is also easy to freeze for use.

Tip: Maintain a supply of frozen fruit and vegetables to ensure continued access to produce in the event you are unable to go to the store for an extended period of time. Green beans, berries, broccoli, cauliflower and mixed veggies are all great choices!

What’s methods do you use to stay healthy?! Tell me about them below!

Your Quick and Easy Guide to Magnesium

Magnesium is a mineral essential for overall body function. It is involved in over 300 chemical reactions including:

  • Supporting healthy bones and teeth
  • Maintaining proper muscle and nerve function
  • Keeping heart rate steady
  • Regulating blood sugar

While 50-60% of it can be found in the bones, the rest is in the tissues, muscles and organs.

Magnesium Deficiency

Despite magnesium being widely distributed in both plant an animal food sources, deficiency is extremely common, affecting about 50% of Americans. Those at risk include people with gastrointestinal diseases (i.e. Crohn’s, celiac disease, IBS) due to malabsorption, alcoholics, athletes, postmenopausal women, those taking medications causing excessive urination, and those consuming a highly processed diet.

symptoms of deficiency

  • Loss of appetite
  • Nausea and vomiting
  • Fatigue and weakness
  • Severe PMS
  • Personality changes
  • Memory loss

Recommended intake and food sources

The recommended dietary allowance is 400-420 mg/day for men and 310-320 mg/day for women. Below you will find a list of 10 foods high in magnesium. Nuts, seeds and fish are among the best sources!

FoodAmount of Magnesium (per 100 grams)
Squash and pumpkin seeds534 mg
Dark chocolate327 mg
Sunflower seeds325 mg
Cashews292 mg
Peanut butter154 mg
Mackerel97 mg
Soybeans86 mg
Spinach79 mg
Dried figs69 mg
Brown rice44 mg


In some cases, magnesium supplementation may be appropriate or recommended. If so, be sure to choose a high quality supplement that has been tested by a 3rd party or has a GMP (good Manufacturing Practices) stamp of approval. You should also read the ingredient list to identify the presence of any unwanted fillers, additives, artificial colors or flavors, etc.

In addition to boosting magnesium levels, certain forms provide additional therapeutic benefits and have different levels of bioavailability. For example:

Magnesium glycinate: Very easily absorbed so best if you have a deficiency. Provides mood boosting benefits by helping user to relax. Also good for nerve pain.

Magnesium citrate: Commonly used to help relieve constipation. Recommend taking before bed as it can also help support sleep.

Magnesium threonate: Best for neurological and cognitive symptoms.

I recently had my lab values tested and have you know, my magnesium was slightly low! It is always a good idea to ask your doctor to have your micronutrient levels tested at least yearly, particularly magnesium, vitamin D, and a few select others depending on your dietary preferences or restrictions.

*TIP: Make sure you ask to actually see your results! Providers can miss deficiencies or other less-than-optimal laboratory values

Are You Getting Enough Vitamin D?

As we start to slide into cool fall and frigid winter days, there is one thing the majority of us living in the northern states have in common – less sun exposure. This poses a major issue as direct sun exposure is the most simple and effective way to boost and maintain your vitamin D level (plus it’s free!).

Most are aware of vitamin D’s role in healthy bones, as your body needs adequate vitamin D levels to absorb calcium and phosphorus and therefore, maintain normal bone mineralization. However, as it also plays a role in cellular communication, this vitamin is involved in hundreds of other bodily functions including immune function, prevention of cognitive decline and mental impairment, and cardiovascular function. It has also been shown to provide anti-cancer effects, particularly regarding colon, breast and prostate cancers!

Tell me more!