Winter Wellness- Immune Boosters for Pregnancy, Lactation, and Children
Feb 27, 2025
This time of year (at least where I live) we are getting into cold and flu season. Some would argue, it’s not actually the weather that brings on illness, but our inability to shift with the season. (Less sunlight, more holiday food and alcohol, not honoring our circadian rhythm) I completely get how this happens and fall prey to it myself!
A very common question I get is, what is what can I do to safely boost my immunity during pregnancy or lactation?
Sometimes we want to reach for a supplement before tackling the basics. The first things to address are:
- hand washing (especially if you have other little ones!)
- decreasing stress (mindfulness, movement, yoga, nervine herbs like lemon balm, milky oats, and chamomile)
- prioritizing sleep (going to bed earlier as it gets dark earlier)
- eating nutrient dense foods (kitchari, soups, stews, root veggies, dark leafy greens)
- staying hydrated (ideally with a high quality mineral salt or electrolytes at least once per day) I loved Remond's Salt for its mineral content and put some in my water each morning
- sunlight (ideally, expose yourself to morning sun)
In addition to these foundations of health, you can consider:
- 500 mg of lipsomal vitamin C or foods high in Vit C
- gratted fresh ginger with hot water, lemon, and honey. Ginger is a potent ant-inflammatory and anti-viral helper. You can also use capsules. Up to 1g daily is considered safe during pregnancy.
- vitamin D3 supplement (ideally with K2 if not found in your prenatal) a minimum of 2000 IU (check prenatal for total amoint), but people need more like 4000 IU daily. If you have access to sunlight, this is a wonderful way to get it! Vitamin D is very hard to get from food alone and critical for immunity.
- 15 mg zinc (check prenatal too) and eating foods high in zinc. (check prenatal for amount, you can safely take more, but it can be irritating to your stomach
- lemon balm tea and herbal allies. Despite what the internet says, elderberry and echinacea are considered safe during pregnancy.
- acupuncture to boost immunity
TOP 5 FAVORITE IMMUNE BOOSTERS
all considered safe during pregnancy and lactation
1. "Urban Moonshine" Immune Zoom
2. Needed Immune Support for the Whole Family
3. WIshgarden Immune Boost Seasonal Rescue for Pregnancy (they also have a kids version)
4. Herb Pharm Kids Immune Fortifier
5. Wooden Spoon Herbs Lemon Ginger Immune Toddy
This is not medical advice. Each person deserves their own individualized care. Always discuss starting something new or any concerns with your care team.
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