As joyful as the holidays can be, they often arrive with an unwanted guest: a spike in infections. This year is no different. According to the CDC, flu cases are climbing—especially in the Northeast and across the Rockies, with hotspots in Colorado. If you’re heading to the ski slopes (or already cozying up in a Colorado lodges like our family – look for us at Copper or A Basin!), you’re sharing airspace with thousands of visitors from all over the world. It’s the perfect storm to catch that winter bug.
Whether you’re traveling or simply navigating packed gatherings, late nights, sugar highs, and dry winter air, your immune system is working overtime. So how can you support it naturally?
Vitamin D: The Sunshine Vitamin With Deep Immune Benefits
Winter means shorter days and less sun, which means many of us are running low on vitamin D—the same nutrient your immune system relies on to function properly.
Vitamin D does more than support bone health. It helps strengthen your body’s physical barriers against viruses, boosts production of antimicrobial peptides, and prevents immune overreaction (hello, cytokine storms). Deficiency has been linked to higher risk and severity of respiratory infections. 1, 2
To stay protected, aim for a blood level above 50 ng/mL. Supplementing with 1,000–4,000 IU daily may be helpful—especially if you live in a cold or cloudy climate or haven’t seen the sun since Halloween. NOTE: Vitamin D is a fat soluble vitamin. That means you can’t just pee out extra. If you have not had your vitamin D checked recently, ask your PCP. Vitamin D can cause calcifications if you dose too high or take your blood values over 80-100 ng/mL.
Vitamin C: Your Cold-Fighting Classic
This one’s not just hype. Vitamin C has decades of science behind it when it comes to immune support. It plays a central role in both your first line of defense (innate immunity) and your adaptive immune response.
It supports the function of white blood cells, reduces inflammation, and even shortens the duration and severity of the common cold—by 8% in adults and 14% in kids. The sweet spot for most people? Around 1,000–2,000 mg daily when traveling or during high-stress immune seasons. 3
Zinc: Your Immunity MVP
Zinc affects nearly every stage of the immune response, from how your immune cells develop to how effectively they fight off pathogens. It also helps regulate inflammation and supports tissue healing.
Supplementing with zinc within the first 24 hours of cold symptoms may shorten illness duration by up to 33%. It’s also been shown to reduce inflammatory markers like CRP and TNF-α. Even a mild deficiency can leave your immune system sluggish, so this one is worth paying attention to. 4, 5
Zinc lozenges or capsules (ideally 15–30 mg/day during high-risk times) can be a simple, effective strategy—especially during travel, sleep loss, or when you’re around a lot of people. NOTE: Taking Zinc prolonged without copper can deplete your copper stores. You can boost zinc short term, but balance with your minerals for prolonged supplementation.
Melatonin: More Than a Sleep Aid
If you only think of melatonin as your go-to for jet lag, you’re missing its broader benefits. 6, 7, 8
Melatonin plays a powerful role as an immune modulator. It influences both the innate and adaptive immune systems, helps reduce inflammation, and protects mitochondria (the energy powerhouses of your cells). Like vitamin D, melatonin regulates critical pathways in immune signaling and even supports healthy T cell responses.
A meta-analysis of clinical trials showed that melatonin significantly lowers inflammatory cytokines like IL-6 and TNF-α—key players in viral infections and immune overdrive.
Bonus? Melatonin production increases in darkness, so keeping your sleep routine consistent and avoiding screen time before bed can support your body’s natural production, too.
If You’re Headed to Ski Country…
Whether you’re enjoying après-ski in Aspen or watching the snow fall from a cabin in Breckenridge, remember that your body is likely under more stress than usual. Between altitude changes, travel fatigue, dry winter air, and exposure to crowds, your immune system could use a little extra love. These nutrients work synergistically, each playing a unique and important role in helping you stay well, sleep deeply, and bounce back faster.
Want to plan for a January Reset?
Join our January Group 14-Da Detox – it is designed to reset your immune system, rebalance your body, and clear out what no longer serves you. It’s not just about what you take out—but what you restore.
Early Bird Special: Sign up before January 1st and get a special discount to kick off your year with clarity, vitality, and support.
Learn more about the detox here and how to sign up