What Our Nutritionists Personally Do to Stay Healthy in Cold & Flu Season
By Nutritional Weight and Wellness Staff
September 16, 2025
Cold and flu season is here again — classrooms are full, the weather is chilly, and contagious respiratory illnesses spread easily this time of year.
When it comes to cold and flu season, our nutritionists always remind clients that the strongest defense starts with real food. A healthy diet of protein, colorful vegetables, and good fats lays the foundation for a resilient immune system. Eating this way helps your body fight off viral infections, lowers inflammation, and keeps you from catching every sniffle that comes around.
Food lays the foundation — but sometimes it isn’t quite enough on its own. That’s why we asked our nutritionists to share the supplements and vitamins they use in their own homes to help prevent illness and recover faster from cold and flu symptoms.
Learn more: Boost Your Immunity to Combat Cold & Flu Season - Podcast Episode
Foundational Essentials
When it comes to cold and flu prevention, our nutritionists agree on a few essentials. These daily defenses are their first line of support during flu season and the months when colds spread easily. And they all lean on these foundational daily essentials.
Here's what the nutritionists do daily during cold and flu season:
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“Preventatively, October–April, I take our Complete C twice a day and one 15mg zinc. Of course, always taking 5000IU D3.” – Teresa Wagner
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“With my son going back to school this week, I'm aiming to be more consistent with all of us taking our Vitamin D and probiotics again (mostly the Bifido Powder since it's easy to give to the kids). My kids like the zinc chewable tabs we carry, so we might do that a few times per week.” – Leah Kleinschrodt
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“For my teenagers, I have them… take Zinc daily if they feel something coming on. Sometimes I have them take vitamin C too. And of course, I really harp on getting plenty of sleep!” – Cassie Weness
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“Plenty of hydration and chicken bone broth. Sleep 8 hours a day.” – Melanie Beasley
Why these habits matter for cold and flu season:
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Vitamin D – Our nutritionists often say Vitamin D is a “non-negotiable” during cold and flu season. It acts more like a hormone than a vitamin, keeping the immune system strong and responsive. Because sunlight is limited during long Minnesota winters, they recommend daily supplementation to avoid the dips in Vitamin D that can leave you more vulnerable to colds and flu.
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Probiotics – The nutritionists frequently remind clients that about 70% of the immune system is in the gut. A healthy gut microbiome helps your body fight off respiratory tract infections and even improves recovery if you do get sick. They often recommend adding a daily probiotic, especially when kids head back to school and germs are everywhere.
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Zinc & Vitamin C – These two nutrients come up again and again in our team’s recommendations for cold and flu prevention. Zinc supports the development of infection-fighting immune cells, while Vitamin C helps shorten the length of the common cold and relieves symptoms like sore throat or nasal congestion. The nutritionists often suggest keeping both on hand to start right away at the first sniffle.
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Sleep & hydration – “Get your rest” may sound simple, but our team emphasizes it constantly because it works. Sleep allows the immune system to reset and recharge, while hydration (including mineral-rich options like bone broth) supports mucus production — your body’s natural way of trapping and flushing out cold viruses before they cause more severe symptoms.
First Signs of a Cold or Flu
We also asked what they do at the first symptom — that moment when a scratchy throat, stuffy nose, or fatigue shows up. The key? Don’t wait to bolster the support.
Here’s what the nutritionists do at the first cold or flu symptoms:
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“At the very first sign of feeling like one of us is ‘catching something,’ we start taking 2 capsules of Viracid each hour for the rest of the day… By the next morning, my sore throat was much better.” – Kara Carper
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“If I feel like I’m coming down with a bug, I will take the Wellness Formula following the instructions on the bottle—6 capsules every 3 hours! Avoiding sugar at all costs! Sugar suppresses the immune system for 3 hours after eating it.” – Teresa Wagner
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“For myself, Wellness Formula to the rescue! If I start feeling like I’m coming down with something I take 2 to 3 Wellness Formula 3 or 4 times throughout the day WITH food. If it is a virus, the Wellness Formula usually kills it before it fully takes hold of me.” – Cassie Weness
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“I like the Wellness Formula loading dose and the Liquid Advantage 20 drops twice a day when a cold or virus is coming on. Also, Zinc… and Vitamin C twice a day.” – Melanie Beasley
Why this matters during cold/flu season:
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Act fast – Our nutritionists often say that timing is everything when it comes to fighting off a cold or flu. Immune support works best when it’s started at the very first sign of symptoms — whether that’s a scratchy sore throat, a runny nose, or just feeling “off.” Waiting too long gives the virus time to multiply, which can turn a mild illness into more severe symptoms.
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Targeted support – They often recommend formulas like Viracid or Wellness Formula because these blends provide concentrated doses of vitamins, minerals, and herbs that work together to fight viral infections. Starting these right away gives your body extra backup, so it can respond more quickly and shorten the length of the illness.
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Cut the sugar – One of the most consistent reminders our nutritionists give clients is that sugar suppresses the immune system. Teresa explains it clearly: “Sugar suppresses the immune system for 3 hours after eating it.” That’s why, during cold and flu season — and especially when you feel symptoms coming on — avoiding sugar is critical so your body can focus on fighting, not recovering from a sugar hit.
The Personal “Extras” Our Nutritionists Use
Beyond the basics, each nutritionist has their own little things they reach for during cold and flu season. These aren’t musts for everyone, but they’re the personal preferences that make their routines unique.
Here’s the personal "extras" our nutritionists use in their homes:
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“I always keep Biocidin Throat Spray in my purse. Whenever I’m out in public and find myself in a potentially germy situation—like standing near someone who’s coughing or sneezing, flying with recirculated air, visiting an elementary school or daycare, or spending time in a doctor’s office or hospital—I use it right away.
In more predictable settings, like boarding a flight or entering a building where I know people might be sick, I spray on the way in and again on the way out. If I’m there for an extended period, I’ll do a mid-way set of 3 sprays too.
It’s simple, effective, and honestly—it works like a charm.” – Teresa Wagner
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“I personally have used NAC while my kids are sick and I’m trying not to get sick. I think this has been a helpful supplement to keep around.” – Leah Kleinschrodt
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“For my teenagers, I have them do 3 to 4 drops of Liquid Advantage in a little water several times a day… And sometimes I put Oil of Oregano in the diffuser and let that run throughout the house if we’ve all been exposed to something.” – Cassie Weness
Personalized cold and flu support:
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On-the-go sprays – Our nutritionists like having quick options they can tuck in a purse or keep in the car. Think about the places you’re most exposed — airplanes, schools, daycare pickup, or the doctor’s office. Where would you keep an extra layer of defense?
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Extra antioxidants – Some team members lean on nutrients like NAC for additional support. Antioxidants can give your body a little extra resilience when everyone around you is coughing and sneezing. Do you have a go-to “backup” you reach for when germs are circling your house?
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Family-friendly tools – Liquids, chewables, and drops are easy for kids and teens. If you’ve got a household to care for, which format works best for your family?
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Environmental support – A few of our nutritionists like using diffusers with essential oils when the whole family has been exposed. Simple tools like this can help create a “healthy home” environment. What’s one way you help keep your space feeling fresh during flu season?
Our nutritionists’ advice during cold and flu season is simple:
Cold and flu season doesn’t have to mean endless cycles of illness. By sticking to the basics, acting fast at the first signs of trouble, and having a few extra supports on hand, you can stay resilient through months when the cold and flu seems to be everywhere.
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Be consistent with daily foundational defenses.
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Act quickly at the first cold and flu symptoms.
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Personalize with extras that fit your lifestyle.
It’s a simple, practical plan that helps with the common cold, the flu, and other viral infections — and it’s the exact same approach our team uses at home to stay well all season long (and really, year-round)
More information about immunity and cold and flu season:
Read: Steps to Support a Healthy Immune
Natural Support for Your Immune System
Listen: Strong During Cold & Flu Season
Boost Your Immunity to Combat Cold and Flu Season - Ask a Nutritionist
