Immune Boosting Protocol for the Common Cold, Covid, and Flu -

October 23, 2025

The strength of your immune system relies heavily upon microbiome health and stress. Those two separate factors can almost be looked at as one, since stress will affect the microbiome, and an unbalanced microbiome is a stressor. Balancing the microbiome and managing stress both require lifestyle changes. These changes, in time, can lower the frequency of infection, decrease the intensity of symptoms, and speed up recovery time.

However, you might be reading this right now while dealing with a viral infection. Maybe lifestyle changes aren’t on your radar while you’re laying on the couch with snot dripping from your nose. So what are some actionable steps and remedies that can decrease symptoms and speed up recovery time right now? Here we go…

SLEEP / REST / RECOVER

Sleep is vital. I recently moved this up to the first recommendation. Our bodies know how to heal themselves. Especially if we get out of our own way and allow ourselves to truly get into a recovery state. I don’t usually recommend medication as a primary solution, even for a fever under 104. However, if your symptoms (cough, fever, aches, etc) are keeping you up at night, then you might need to pull out the big guns. But, I’d try melatonin, CBD, or even THC before reaching for pharmaceuticals.
Blue light from screens stimulates the brain, suppresses melatonin, and keeps you out of resting/recovery mode. When it’s time for rest, shut electronics down.
Avoid hyper-stimulating TV and video games, especially before bed. The news, reality TV, and intense games don’t exactly prep your CNS for sleepy time.
Don’t sleep on your back. This promotes drainage down your throat (especially for COVID — face down would be optimal). Side sleep for a cold.
Meditation can be super helpful for decreasing stress (inflammation), promoting recovery during your waking hours, and transitioning into a rested state.

VITAMINS / SUPPLEMENTS

Vitamin C – Take 5,000–10,000mg/day. However, you can only absorb roughly 1000mg at a time. So I would take 1–2000mg multiple times a day. This is way above the daily recommendation, but when you’re sick – even with a cold – you want to boost this up. For comparison, IV therapeutic vitamin C for COVID at a hospital is somewhere around 40,000 mg/day!
Thorne Ascorbic Acid is a good version. Designs for Health Liposomal Vitamin C Liquid has better absorption properties and it’s great for kids.

Vitamin D – If you get outside with a little skin showing, you can get your vitamin D in a half hour or less in the sun. Or, if you’re bedridden, you can supplement daily.
I get my Vitamin D from Thorne. MaryRuth Organics Vitamin D3/K2 Drops are a great option for kids.

Vitamin A – Pure Encapsulations Vitamin A

Zinc – Pure Encapsulations UltraZin Zinc

Turmeric/Curcumin and Omega/Fish Oil – Great anti-inflammatories. They also thin the blood, reducing the likelihood of a blood clot from COVID or from being bedridden.
Life Extension Super Bio-Curcumin Turmeric Extract and Pure Encapsulations EPA/DHA Essentials Fish Oil are cost-effective options.

Glutathione – A great antioxidant. NAC is a precursor to Glutathione.
Try Designs for Health NAC – 900mg N-Acetyl-L-Cysteine.

EHB from Integrated Therapeutics – Great immune booster with Vitamin A, C, B6, Zinc, Echinacea, Licorice root, Goldenseal, Garlic, and Bromelain.

Probiotics – Consume or supplement with a good probiotic daily (kombucha, tempeh, raw sauerkraut, kimchi), but not at the same time as Vitamin C (the acid can affect the probiotic).
Klaire Labs Ther-Biotic Complete is excellent. Klaire Labs Ther-Biotic Baby is perfect for infants and toddlers.

DIET PROTOCOL

Avoid gluten, processed foods, seed oils (canola, sunflower, safflower, soybean), and sugar. A single teaspoon of sugar can suppress the immune system for up to six hours.
Support your respiratory tract with warm liquids and teas with honey (raw and local if possible). Traditional Medicinals Echinacea Plus Elderberry, Organic Throat Coat, and ORGANIC INDIA Tulsi Ashwagandha Tea are great choices.
Consume warm soups and bone broth. Bonafide Provisions Organic Beef Bone Broth and Paleo Valley 100% Grass Fed Beef Bone Broth Protein Powder are excellent options.
Eat whole foods rich in antioxidants. Avoid dairy and alcohol. Drink plenty of clean water — half your body weight in ounces per day. Pur faucet filters and Brita pitcher filters are decent options.
Intermittent fast if capable (12-hour window recommended). Listen to your body.

ESSENTIAL OILS

These can be diffused, applied topically, or taken orally:

Thieves oil – Immune booster
Lemon oil – Soothes the respiratory tract
Eucalyptus – Decongestant/expectorant
Oregano oil – Antibacterial/antiviral/antimicrobial (**use carrier oil**)
Peppermint oil – Sinus relief

Personally, I take lemon, thieves, peppermint, and oregano orally. Eucalyptus on my pillow and chest, too. Always use a carrier oil, especially with oregano — it’s strong!

EXERCISE

Unless you’re running a fever, light exercise (like walking) helps mobilize lymphatic fluid, which carries immune cells. Movement is the lymphatic pump.
Stretching, yoga, and gentle mobilizations can also help circulation and recovery.