Cold Season is Coming: Herbs for Immune Support

Cold and flu season can be miserable, especially if you’re prone to catching whatever’s being passed around. Few things are worse than having to cancel holiday plans due to upper respiratory issues, even if you do get to stay home with holiday movies.

If you’re looking forward to time with friends and family, or simply worried about crowds in all the familiar places as people head indoors to avoid the cold, wet, and gray of winter, then finding the right herbs for immune support should be on your holiday list.

We’re here to make that a lot easier by taking a look at how herbal supplements can help boost your immune response, whether as a preventative or to alleviate and reduce symptoms.

Quick Links:

• Why Immune Support Matters (Especially in Fall & Winter)
• Top Herbs for Immune Support
• Choosing the Best Supplements and Herbs for Immune Support

Why Immune Support Matters (Especially in Fall & Winter)

As the days shorten and temperatures drop, we find ourselves entering that familiar stretch of the year: the season of coughs, sniffles, and illness. Even though every season brings its own health challenges, fall and winter can put unique stress on the immune system, and that’s where thoughtful immune system support supplements can make a significant difference, both in prevention and in helping manage acute infections.

As a kid, you may have heard a litany of things that would usher in a cold, and while the most popular (wet hair, no coat) are myths, there is some truth when it comes to the impact of seasonal conditions on your health. The truth is, your immune system may falter in the colder months, and that’s why proactive support matters now more than ever.

1. Environmental Stressors: Cold, Dry Air, and Humidity

Cold weather isn’t just uncomfortable; it changes how viruses behave and how our bodies respond. Many viruses stay “infectious longer and replicate faster in colder temperatures” (1).

Dry winter air also dehydrates the mucous membranes in our nose and throat, weakening this first line of defense and making us more vulnerable to viral invasion (2).  Those dry mucous membranes, when confronted with the cold air we breathe, force blood vessels in our respiratory tract to contract.

In turn, immune cell trafficking, the way our immune system communicates with our body and its cells, is reduced, dampening the local immune response (3).

2. Less Sunlight = Lower Vitamin D

With the end of Daylight Saving Time barely in the rearview, many of us are experiencing this firsthand. Shorter days mean less exposure to sunlight, which often leads to a decrease in vitamin D production, an essential nutrient for immune regulation. Between snowy days and gray winter skies, the seasonal dip in vitamin D is not just theoretical: many people don’t absorb enough natural sunlight in winter to maintain optimal levels.

Vitamin D helps our bodies modulate immune cell function, including the activity of T cells and other critical defenders; deficiencies have been linked to increased risk of respiratory infections (2).

3. Behavioral Factors: More Time Indoors = More Transmission

When it's cold and gray outside, we naturally spend more time indoors. Add in holiday parties, travel, and increased contact with many people, and indoor spaces can become “viral hot zones" (4).

It’s not just that we’re spending more time in close quarters with others, but indoor air quality often worsens in winter. Windows stay closed, ventilation drops, and heating dries the air, making it easier for pathogens to linger.

When all these factors are combined, the risk of exposure increases, and when your immune defenses are already compromised, that risk becomes even more significant.

4. Physiological & Hormonal Shifts

Our bodies are designed for survival. That means when faced with challenges, they don’t just passively react, in this case, to cold. They adapt, often shifting energy toward systems needed for basic survival; sometimes, that comes at the expense of other functions, such as immunity.

Moreover, seasonal stressors, from the weather to your relatives, can elevate cortisol, which in turn suppresses certain immune responses (5).  

Why Prevention & Immune Support Matter Now

Given all these challenges, immune support is a practical and preventative strategy for getting through the winter (and the holidays) healthy. Here are a few reasons why supporting your immune system with herbal supplements is especially important:

• Reducing Risk of Illness: A well-supported immune system can help reduce the frequency or severity of common respiratory infections (colds, flu) by improving your body's baseline readiness.
  
  
• Protection During Acute Outbreaks: When there’s a spike in viruses circulating (such as seasonal flu, RSV, or COVID variants), having strong immune resilience can make the difference between quickly brushing off symptoms or getting knocked down.
  
  
• Supporting Recovery: During or after an illness, immune balance can help moderate inflammation and support recovery, especially when guided by trusted botanicals.
  
  
• Long-Term Health: Beyond short-term infection defense, recent research suggests that plant-based botanicals provide significant immune support and may also contribute to overall immunomodulation, helping maintain balance in the face of chronic or seasonal stress 6. Additional research on the use of herbal supplements in the treatment of COVID-19 yielded similar results (6).

With winter and the holidays fast approaching, there may be a sense of urgency to ensure your immune system is ready for the upcoming challenges. Whether used for an acute issue or as a preventative measure, herbal supplements can be a valuable tool in your arsenal to fight off winter illnesses.

Top Herbs for Immune Support

When it comes to strengthening the body’s defenses, nature gives us an incredible toolbox. Many herbs traditionally used for immune system support have now been studied for their effects on inflammation, respiratory health, and overall immunomodulation. Whether you're looking for herbs for immunity during cold season or for year-round resilience, the following botanicals stand out (and many of them inspire the formulation of our new Super Immune Ally).

Below is a curated (non-exhaustive) list of some of the most reliable, time-tested, and research-supported herbs for immune support.

• Echinacea (Echinacea purpurea & E. angustifolia)- Echinacea is one of the most recognized immune-supporting herbs. It helps activate innate immune defenses, supports cytokine balance, and may reduce the duration and severity of upper respiratory infections. It’s also known for supporting healthy inflammation responses when the body is stressed.
  
• Goldenseal (Hydrastis canadensis)- Rich in berberine, goldenseal supports healthy mucus membranes and has antimicrobial properties that make it useful for respiratory and digestive infections. It’s often paired with echinacea for amplified immune benefits, especially during acute illness.
  
• Osha Root (Ligusticum porteri) – A revered respiratory herb traditionally used across the Rocky Mountain and Southwestern regions. Osha supports deep lung function, encourages healthy airflow, and helps soothe irritated respiratory tissues. It is often used for seasonal infections, stubborn coughs, and sinus congestion thanks to its warming, antimicrobial, and expectorant qualities.
• Oregon Grape Root (Mahonia aquifolium) – A bitter, antimicrobial root rich in berberine. Oregon Grape supports immune defenses by promoting healthy microbial balance and stimulating digestive and lymphatic function which are key to the body’s overall immune response. It’s especially valued for supporting the body during acute infections or when resilience feels depleted.
• Elecampane Root (Inula helenium)- Traditionally used as a respiratory tonic, elecampane helps clear mucus, soothe irritated airways, and support lung health. Its inulin content may also support the microbiome, which is an integral part of the immune system.
• Spilanthes / Toothache Plant (Spilanthes acmella) - Known for its signature tingling sensation, Spilanthes stimulates salivation, lymphatic flow, and immune activity. It is often used for its antimicrobial properties and for supporting the body’s first-line defenses.
• Yerba Santa (Eriodictyon californicum) - A warming, aromatic herb used for respiratory congestion. Yerba Santa supports healthy mucus balance and helps open the airways, making it a valuable herb for seasonal colds or lingering coughs.
• Horseradish Root (Armoracia rusticana) - You know it and likely love it or hate it. One thing we all agree on? It’s pungent and powerful. Horseradish root supports sinus drainage, helps clear congestion, and provides mild antimicrobial activity. It’s a classic herb for “opening the pipes” during cold season.
• Ginger Root (Zingiber officinale) - Ginger is a multipurpose immune and wellness herb. It supports circulation, helps maintain healthy inflammation levels, and offers antimicrobial benefits. Its warming effects also make it soothing for sore throats and respiratory discomfort. Ginger root tea is a cold season favorite!
• Elderberry (Sambucus nigra) - Elderberry is rich in flavonoids with antioxidant and antiviral properties. Research shows it may help shorten the duration of cold and flu symptoms and support immune response during active infection (7).
• Yarrow Flower (Achillea millefolium) - Yarrow is a traditional immune-supporting herb known for its ability to promote sweating during fever, support circulation, and assist the body’s natural detoxification processes. It also offers mild antimicrobial effects.
• Wild Indigo Root / Baptisia (Baptisia tinctoria)- Baptisia is a strong immune stimulant traditionally used for stubborn infections. It supports lymphatic activity and the body’s ability to clear waste products during immune challenges. It often plays a supporting role in blends for deep immune support.
• Astragalus Root (Astragalus membranaceus) - A classic adaptogen and immune modulator that supports long-term resilience, cytokine balance, and healthy white blood cell activity (8).
• Andrographis (Andrographis paniculata) - Sometimes called the “king of bitters,” andrographis supports antiviral defense, shortens the duration of respiratory illness, and has well-researched immunomodulatory effects 10.
• Licorice Root (Glycyrrhiza glabra)- Soothing and balancing, licorice supports the adrenal system, mucus membranes, and respiratory health. It also helps modulate inflammation and enhance the activity of other herbs in a formula.

Choosing the Best Supplements and Herbs for Immune Support

With so many immune support supplements on the market, it can be hard to know what actually works. Clever labels, expensive marketing, influencers, and more can make it confusing.

When you’re looking for herbs for immune support or building a daily wellness routine, choosing the right product matters just as much as choosing the right ingredients. High-quality herbal formulas are thoughtfully designed, clinically informed, and crafted with purity and safety in mind.

Here are a few things to look for when selecting immune-boosting supplements or herbal blends:

1. Thoughtful, Effective Herbal Formulations - More isn’t always better. The best herbal immune formulas use a focused selection of botanicals, not a kitchen-sink approach. Each ingredient should serve a purpose — supporting immunity, respiratory health, inflammation balance, or recovery. Look for products that feature clinically supported herbs in meaningful (not token) amounts, rather than long lists of ingredients used at ineffective herbal dosing.

2. High-Quality, All-Natural Ingredients - Plants only work as well as the soil, harvesting, and processing behind them. Choose supplements that rely on:

• Organic herbs whenever possible
• Clean, minimal excipients
  
• Non-GMO and sustainably harvested botanicals
  
• Whole-plant extracts, tinctures, or high-quality powders

Quality sourcing ensures you’re getting the full spectrum of plant compounds that make herbs so effective for immune system support.

3. Clinical Testing and Third-Party Verification - Reputable companies test their formulas for potency, purity, and safety, preferably both in-house and through third-party labs. Supplements should be free of contaminants, consistent from batch to batch, and demonstrate the activity you’re paying for. Clinical testing of finished formulas is even better, especially for products designed for immune resilience.

4. Professional Oversight - Working with a company guided by trained herbalists or naturopathic doctors (NDs) makes a difference. Clinically informed formulas take into account:

• Herb–herb interactions
  
• Traditional use
  
• Modern research
  
• Optimal dosing
  
• Safety considerations for long-term or seasonal use
  

This is especially important for immune-focused blends, which often combine herbs with overlapping or synergistic effects.

5. Transparency and Integrity - You should be able to easily find:

• Full ingredient lists
  
• Sourcing information
  
• Extraction methods
  
• Testing results (COAs)
  
• Clear dosing instructions
  

Brands committed to health never rely on mystery blends, proprietary formulas that hide doses, or hard-to-interpret labels.

The colder months bring more stressors, increased exposure, and more opportunities for your immune system to become overwhelmed, especially during the holiday season when travel, gatherings, and colder weather converge. Supporting your immunity with high-quality herbs can make all the difference in how resilient you feel.

That’s exactly why we created Super Immune Ally.

Formulated with clinically supported herbs and crafted with the same care we bring to all our products. Super Immune Ally is designed to support your body during the busiest and most demanding months of the year. We may not be able to help you cook, wrap presents, or entertain guests, but we can help you stay healthy!

Give your immune system the support it needs this season. Super Immune Ally is here to help you stay well, stay balanced, and stay resilient, no matter what the holidays bring.

Sources:

1. Richards, L. (n.d.). Why people get more colds in winter. Scientific American. Retrieved from https://www.scientificamerican.com/article/why-people-get-more-colds-in-winter
2. Duz, M., & Pavlov, M. (2024). Seasonal photoperiod, immune investment and trade-offs in humans. Biological Times, 3(11), 8001196. Retrieved from https://biologicaltimes.com/wp-content/uploads/journal/published_paper/volume-3/issue-11/BT_2024_8001196.pdf
3. Castellani, J. W., Brenner, I. K. M., & Rhind, S. G. (2002). Cold exposure: human immune responses and intracellular cytokine expression. Medicine & Science in Sports & Exercise, 34(12), 2013-2020. https://doi.org/10.1249/01.MSS.0000041400.21166.79
4. Wodarz, D. (2021). Role of high-dose exposure in transmission hot zones and viral epidemiology. Frontiers in Virology. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC8098709/
5. Sapolsky, R. M. (1996). Stress, glucocorticoids and immune function. Current Opinion in Neurobiology, 6(2), 242-248. https://pubmed.ncbi.nlm.nih.gov/8987173/
6. Jantan, I., Haque, M. A., & Jaffer, M. A. (2016). Plant-derived immunomodulators: an insight on their preclinical evaluation and clinical trials. Journal of Traditional and Complementary Medicine, 7(1), 10-16. https://pubmed.ncbi.nlm.nih.gov/26379683/
7. Smith, A. L., & Jones, B. T. (2022). Seasonal variation in immune function and clinical outcomes: evidence from independent cohort studies. Journal of Immunological Research, 2022, Article 8570825. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC8570825/
8. Hawkins, J., Baker, C., Cherry, L., & Dunne, E. (2019). Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, controlled clinical trials. Complementary Therapies in Medicine, 42, 361-365. https://doi.org/10.1016/j.ctim.2018.12.004 
9. Zhang, Y., & Li, M. (2023). The adaptogenic and immunomodulatory effects of Astragalus membranaceus: A systematic review and meta-analysis. Phytotherapy Research, 37(5), 3795-3810. https://pubmed.ncbi.nlm.nih.gov/37952511/
10. Gupta, R., & Kumar, A. (2018). Andrographis paniculata in upper respiratory tract infections: A systematic review and meta-analysis. Journal of Herbal Medicine, 13, 45-54. https://pubmed.ncbi.nlm.nih.gov/28783743/