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If you are not already taking vitamin D, or taking it sporadically, now is the time to get into a daily routine of taking it. Among many other things, vitamin D is a huge immunity builder. We get vitamin d from some seafood, but can not ever eat enough to obtain adequate levels. Our bodies manufacture D from sunlight, another thing we do not get enough of during Canada winters. It must be supplemented.

Vit D is a fat soluable vitamin; meaning it must be ingested with fat in order for our bodies to absorb it. Some brands are sold with D in an oil solution in a gel cap, which allows for absorption. Others are sold as a tablet, which must be taken with food containing fat, or in combination with an omega 3 oil supplement.

Adults need 3-5000 iu’s per day. If you have never taken it, take 5000 iu/day. If you are already a believer and have been in a routine of taking D, take 3000iu/day over the winter.


Zinc is a huge factor in keeping our immune systems strong, and aiding in warding off bugs and viruses. Zinc may be obtained from oysters, dark poultry, eggs and seeds such as sunflower and pumpkin. It is wise to supplement for the winter months, as we do not eat enough of these foods to get an adequate supply of zinc, unless you consume an ounce of seeds daily! (see recipe for Snicker Snackers!)

About 15mgs/day for adults is the proper dose. As zinc will deplete copper, you should also take 3mgs of copper every 2nd or 3rd day to ensure you don’t get deficient. NOW brand sells a combination zinc/copper supplement.


Vitamin C is huge at keeping our defense system charged for fighting off bugs. Simple ascorbic acid is all you need. Take 2000 mgs/day when you are feeling well. Increase to 5000 mgs/day if you feel the start of a bug affecting you. Try to buy a C with bioflavanoids for increased absorption. NOTE: The only fruit rich enough in Vit C is locally grown, fresh fruit. We cannot get this in the winter in Canada.

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Boost Your Immunity

Cold and flu season ARE here! There a number of things we can all do to boost our immunity:

1/ Take vitamin D, no ifs, and or buts! Vitamin D3 has many benefits, the most profound being its effectiveness at boosting our immune systems. Available in drop or pill form, take a minimum of 1000 iu’s /day. Cod or halibut liver oil contain vitamin D2 and vitamin A. This is a welcome compliment to your regime, but you should still take D3 as it is more easily absorbed by your body.

2/ Omega 3 from fish oil; another must!  It’s anti-inflammatory component benefits us in compounding ways. Take 1000-3000 mgs daily. (Higher end for anyone with arthritis or other inflammatory dis-ease) I like Iceland Purity or Nutra-Sea. With fish oil, you get what you pay for, so don’t look for the cheapest one!

3/ Vitamin C. This water soluable vitamin will flush out what is not needed. We lose most vitamin c in the preparation of our food, and during the colder  months do not have access to fresh, organic produce. Take 1000 mgs/day, with bio-flavanoids (quercitin, rosehip, rutin…). Anyone with kidney issues should avoid this vitamin supplement.

4/ Take a good pro-biotic. We cannot get enough from yogurt to make a real differnece. This supplement is especially beneficial for those with sinus issues. If you do suffer from sinus issues and/or allergies, you should not live without a nedi pot!!

5/ Eat whole, unprocessed food, drink pure clean water, get adequate exercise, and make smiling, laughing and loving a regular part of every day!

Always check with your MD or pharmacist to be sure there will be no contra-indications with other meds you are  on.

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