A herbalist's winter immunity protocol: what I actually do when the season turns

People ask me this every year without fail, usually around May when the first colds start circulating.

What do you actually take in winter?

Not what I recommend professionally. Not what's in our products. What do I, personally, do when the season turns and the days get short and everyone around me starts sniffling.

So here it is. My honest, slightly unglamorous, genuinely effective winter protocol. Some of it is traditional plant medicine. Some of it is basic physiology. Some of it might not be what you expect from a herbalist.

First: the thing most people skip entirely

Sleep.

I know. You've heard it. But I want to say it differently.

Your immune system does the majority of its repair and regulatory work between 10pm and 2am, during deep sleep stages. Cytokines - the proteins your immune system uses to coordinate its response - are produced primarily during sleep. T-cell activity, which is your adaptive immunity (the stuff that actually remembers and fights infections) - peaks during sleep.

When you're underslept, you're not just tired. Your immune system is running at a fraction of its capacity.

Before any herb, any supplement, any protocol - protecting your sleep in winter is the highest-leverage thing you can do. This is why our Sleep blend is as much an immune support product as anything else we make. It just doesn't market itself that way.

 

My fire cider recipe

Fire cider is an old American folk remedy - a spiced apple cider vinegar preparation that's warming, anti-inflammatory, antimicrobial, and deeply supportive of the immune system. You can make a batch and take a tablespoon daily through winter.

Ingredients (makes one large jar):

• 500ml raw apple cider vinegar
• 1 whole horseradish root, grated (about 60g)
• 1 medium onion, diced
• 8 garlic cloves, roughly crushed
• 1 lemon, zested and juiced
• 2 tbsp freshly grated ginger
• 1 tsp turmeric powder + a pinch of black pepper
• 1 small chilli, sliced (or ½ tsp chilli flakes)
• 1 tbsp raw honey, added after straining
• Optional: a sprig of fresh rosemary, a few peppercorns, a cinnamon stick

Method: Pack all solid ingredients into a large glass jar. Pour apple cider vinegar over until everything is submerged. Seal tightly (use a plastic lid or place baking paper between jar and metal lid - the vinegar corrodes metal). Store in a cool dark place for 3–4 weeks, shaking daily. Strain through muslin, stir in honey, bottle, and refrigerate.

Dose: Take 1 tablespoon daily through winter - straight, diluted in water, or added to dressings and soups.

 

The zinc-D3 baseline

Every winter without exception, I take:

High-dose vitamin C: There's a bit of to and fro on the effectiveness of this, but equally there's little hard from taking high-dose C. You excrete the excess that you don't need, and the mind is powerful so it's a win for me lol 

Zinc - is probably the most evidence-backed mineral for immune function and reducing the duration of respiratory infections. Most people are slightly deficient by winter. Again, this is in our Sleep blend.

Vitamin D3 with K2 -  2000 IU D3 daily from May through August. As I've written about elsewhere, you are not making vitamin D from winter sun in New Zealand or southern Australia, so supplementing is something to consider after getting your levels checked.

Elderberry - at first sign of illness we take elderberry. It's less stimulating than echinacea and a less overused plant, plus it tastes good so the kids are happy to have it too!

 

What I actually skip

Echinacea - echinacea has a role in fighting acute illness, but it's not designed as a daily preventative to use through an entire season. It's an immune stimulant. Using it daily can blunt its effectiveness and isn't appropriate for people with autoimmune conditions.

Most "immune boost" products with a proprietary blend and no disclosed doses. If they won't tell you how much of each ingredient is in it, they know the doses are too low to matter.

How our product trio fits into winter

Wake Up AM - the methylated B vitamins and adaptogenic support help maintain energy and stress resilience when shorter days and less light make everything slightly heavier. 

Wind Down PM - the ashwagandha and nervine botanicals support the cortisol regulation that keeps your immune system in balance. Chronic stress directly suppresses immunity; managing your evening stress load is immune support.

Sleep blend before bed - because sleep is the immune protocol, as above.

The order in which I think about winter support: sleep first, stress second, targeted nutrients third. Winter doesn't require a complicated af protocol, nor does it have to be a season where you get continually knocked down.

Disclaimer: This content is for educational purposes. The fire cider recipe is traditional food medicine - if you have a health condition or take medication, please consult a healthcare provider before making significant changes to your supplement routine.

Tags: winter immunity, herbalist winter protocol, fire cider recipe, natural immune support, vitamin D winter, zinc immunity, sleep and immunity, NZ winter wellness