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Immune Support Checklist

Lifestyle habits fall into 4 main categories:

Food & Diet • Gut Support • Self-Care • Immune Supplements

Our immune system has the huge task of protecting us against infection, illness, and disease. According to NOW Expert and Registered Dietitian Nutritionist DJ Blatner, luckily there are many lifestyle habits we can adopt to support our immune system. See how many of these immune-enhancing habits you can check off each day. The more habits you can incorporate on a regular basis, the more support you are giving your immune system to work at its full potential.



fresh fruits and vegetables spilling out onto grey background.

Diet forms the foundation of strong immunity


Aim to drink at least half your body weight (pounds) in ounces each day. Plain water is best, but you can also count unsweetened: coffee, tea, flavored water, and sparkling water toward your daily total.

Plant foods

A diet rich in a variety of plants (fruits, vegetables, whole grains, beans, nuts, seeds) helps support immunity. In fact, research suggests people who eat 30 different plant foods each week have a healthier microbiome (more beneficial gut bacteria) than people who don’t eat as many different plants.


Many herbs & spices contain immune support compounds, especially garlic.

Less sugar

Studies since the 1970’s have found diets high in added sugar may weaken immune responses. To keep added sugar levels low, use alternative sweeteners.



hands in Heart shape near a stomach.

It’s estimated that 70-80% of our immune system is in our gut, so gut health is immune health.

Fermented foods

Fermented foods such as sauerkraut, kimchi, yogurt, kefir, cultured cottage cheese, kombucha, and fermented veggie brine drinks can add beneficial bacteria to the digestive tract. A healthy microbiome (the bacteria in our digestive tract) supports a healthy immune system.

Probiotic supplement

It is difficult to get all of the probiotics you need from diet alone, so taking a supplement may help. Since there are many types of probiotics, it’s important to focus on formulas that have immune supporting strains.

Fiber-rich foods

Recent research found increasing fiber for as little as 2 weeks can positively impact gut health. Fiber rich foods include berries, apples, pears, avocado, broccoli, beans, lentils, peas, oats, quinoa, popcorn, chia seeds, and flaxseeds.

Glutamine-rich foods

Glutamine is an amino acid that supports intestinal cell health. Eat a variety of glutamine-rich protein foods such as tofu, cottage cheese, eggs, meat, poultry, fish, hemp seeds, and spirulina.


light skinned female presenting person in a pink shirt head tipped back, eyes closed in a green forest background

Invest time, energy, and love into self-care to set your immune system up for success.

Wash & moisturise hands

You know every immune support checklist will have the reminder to wash your hands frequently and thoroughly. But also make sure to moisturise your hands too, since moisturised, healthy skin is more effective than dry skin.


Getting about 8 hours of regular sleep each night can help support overall health and immunity. To set the mood for relaxation and sleep, consider using a diffuser with calming scents such as NOW® Essential Oils Pure Lavender.


Regular workouts support the immune system. The goal is about 150 minutes per week, and to stay motivated pick activities that you find most enjoyable.


Meditation has been associated with better stress and immune responses. As little as 10 minutes a day can be a powerful habit for overall health and wellness.


dark skinned male presenting person smiling and taking a vitamin

Think of supplements as lifestyle “add-ons” to give your immune system a competitive edge, especially during times you are feeling run-down or need extra nutrient support.

Solgar - Zinc Picolinate

Solgar®’s Zinc Picolinate supplement helps support Immune system health, healthy skin and eyes, normal taste and vision, as well as normal skeletal, nervous, endocrine and reproductive system functions. 

Now Foods - Astragalus

NOW® Astragalus is an adaptogenic herb (huang qi) which has been used as a popular herbal tonic in China for many centuries. Some of the known active components include flavonoids, free amino acids, trace minerals and polyphenols.

Zahler - Vitamin D3

Zahler's Vitamin D3 provides all the benefits of vitamin D without the risk of unprotected exposure to UVB rays. Vitamin D3 is a crucial nutrient for overall health, specifically maintaining strong muscles, bones, teeth and immune system. However, millions of individuals are deficient in this life-sustaining vitamin. In addition to supporting bone health‚ research shows that D3 deficiency is linked to a host of conditions that present serious health risks. 

Healthy Origins - NAC

Healthy Origins® NAC is a conditionally essential amino acid that is produced by the body from methionine and serine. NAC is primarily known as a precursor to L-Glutathione production in the body. L-Glutathione is a potent antioxidant that plays a major role in healthy bodily detoxification, immune support, cellular function, and respiratory health. 

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