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Foods and supplements to support immunity and prevent the cold and flu

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MILWAUKEE -- We're only about halfway through this year's flu season and the virus is hitting hard. Clinical nutritionist, Paige Welsh, joins FOX6 WakeUp with some ways to stay healthy.

Foods & Supplements To Support Immunity and to Prevent the Cold/Flu:
Vitamin D3

  • Look for vitamin D3 with vitamin K2 for best absorption and utilization
  • If available on the supplement label, look for the MK-7 form of vitamin K2 (there is MK-7 and MK-4)
  • Your blood levels of vitamin D should be between 40 and 60 ng/mL for optimal health and immunity
  • The medical range of vitamin D is between 20-100 ng/mL, so if you're below 40 ng/mL, you're more likely to get sick
  • Food sources of vitamin D3 include salmon and other oily fish, egg yolks, mushrooms
  • Tip: if you place mushrooms next to a window on a sunny day, they absorb vitamin D from the sunlight, increasing levels in the mushrooms


  • Aim for 50-100 mg/day
  • Food sources of zinc include lamb, pumpkin seeds, hemp seeds, grass-fed beef, chickpeas, lentils, cashews, almonds, avocado

Vitamin C

  • 1.000 mg 3-4x/day
  • Food sources of vitamin C include red and green peppers, kiwi, oranges, strawberries, broccoli, kale, parsley, Brussels sprouts, papaya
  • Probiotics
  • Food sources of probiotics include fermented sauerkraut, kefir, yogurt, Kim chi, kombucha, miso

What To Do During a Cold/Flu:

  • No sugar, dairy, processed foods, or fast food
  • Bone Broth
  • Water (add lemon, local & raw honey, and cinnamon and/or ginger to break apart mucus)
  • Garlic
  • Elderberry (10 mL/day)
  • Wellness Formulas by Source Naturals
  • Oregano oil (500 mg 2x/day)

*These products can be found at Total Health in Menomonee Falls & New Berlin

*For more tips, recipes and healthy ideas, follow Paige on Practical Paige on Facebook and/or Instagram

*To work with Paige, visit

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