Date published
December 3, 2025
Cold and flu season settles in as temperatures drop and daylight fades. With more time spent indoors, your immune system may need extra support. Many people reach for quick immune stimulants when they feel something coming on, but short-term boosts aren’t always the best long-term strategy. A balanced approach helps your body stay resilient throughout the winter.
Your immune system works best when it’s steady and supported, not overstimulated. Medicinal mushrooms help by modulating your immune response supporting areas that are underactive and calming those that are overactive. This creates a more balanced, effective defence, especially during colder months when stress, fatigue and viruses tend to increase.
Each medicinal mushroom has its own specific way of supporting our body and overall health. Let’s explore some of the key mushrooms that can help you build a strong and resilient immune system over time.
Turkey Tail
One of the most researched immune-supportive mushrooms. It contains PSK and PSP, compounds that help guide immune function. Its natural prebiotic fibre also supports the gut, where much of the immune system begins.
Chaga
Known for exceptionally high antioxidant levels and beta-glucans that help manage inflammation and support a healthy immune response.
Cordyceps
Supports immune balance while also helping with energy and endurance. A helpful option when you are feeling tired or run-down.
Reishi
An adaptogenic mushroom that supports the body during physical or emotional stress. It also helps maintain healthy immune activity over time.
Note: While medicinal mushrooms can be incredibly beneficial for long term immune support, they are only a part of the big picture when it comes to building and maintaining a healthy and responsive immune system. Daily habits, diet, and key immune supportive nutrients also play a part in strengthening immune function and keeping your body well equipped to handle the many challenges that cold and flu season can present.
Vitamin C plays a key role in immune health. It’s concentrated in immune cells and helps protect them from oxidative stress caused by inflammation and infection. The body uses up Vitamin C quickly during illness, and because it’s water soluble, it must be replenished regularly. It also supports healthy mucous membranes, one of the first lines of defence against viruses. Include oranges, bell peppers, kiwi, strawberries, and broccoli in your diet.
Vitamin D, the “sunshine vitamin” helps keep the immune system balanced and inflammation in check. Inadequate Vitamin D is common in Canada, especially in winter, and deficiency is linked to increased susceptibility to respiratory infections. Consider daily supplementation and get your levels tested if possible.
Zinc supports the activation of immune cells, regulates inflammation, and assists in antibody production. It also helps maintain healthy mucous membranes. Even mild deficiency can slow recovery and increase susceptibility to illness. Try pumpkin seeds, hemp seeds, sesame seeds, beef, and oysters. Pair zinc with copper if supplementing long-term.
Eat a variety of antioxidants to help combat oxidative stress. Try leafy greens, bell peppers, carrots, citrus, berries, mushrooms, garlic, onions, herbs, and spices.
Include probiotic-rich foods to support gut health, since about 70% of immune cells reside there. Yogurt, kefir, kimchi, sauerkraut, kombucha, and miso are good choices.
Get enough protein, which provides the building blocks for immune cells, enzymes, and antibodies. Choose meat, fish, eggs, lentils, beans, nuts, seeds, and soy.
Watch your sugar consumption. High sugar intake can suppress immune function for hours. Eat protein before gatherings and enjoy treats mindfully.
Stay hydrated. Hydration supports lymphatic flow, nutrient transport, and healthy mucous membranes. Sip water throughout the day, enjoy herbal teas, or warm up with broth.
Get enough sleep. Sleep is when your body repairs, restores, and prepares immune cells for the next day. Aim for 7–8 hours and keep a consistent schedule.
Manage stress. Chronic stress keeps cortisol elevated, which can weaken immune response. Find simple ways to unwind—nature walks, calming music, stretching, or quiet moments.
Move your body. Regular movement improves circulation and lymphatic flow. You don’t need intense workouts; brisk walks, yoga, cycling, or swimming all help support immunity.
Every part of your daily life, including nutrition, movement, stress levels, and sleep, affects your immune health. Small, consistent changes can help your immune system function optimally throughout the season. Check out our Natural Choice Immunity support collection in-store or online, or ask our Natural Choice advisors for support on your immune health.