6 Essential Nutrients to Support the Immune System While Pregnant or Breastfeeding

I know…

Everyone’s talking everything immune boosting right now.

It’s all for a good reason though.

The truth is, I am often asked by my clients how to best support their immune systems and help keep them (and their babies) healthy while pregnant or breastfeeding — not just during a pandemic.

Yes, cold and flu season is a big one, but I honestly find most moms I work with are generally concerned about staying healthy — and/or what to do if they get sick — just on any regular day.

I deeply believe Food is Medicine and using real food is the best way to help support a healthy immune system.

What we create in our kitchen and put on our plate manners. Our food has the ability to either bring us to a state of ease or cause us dis-ease.

But with so many different diets and “eat this/not that” doctrines floating around, it’s difficult to sift through all the noise and know what’s real and what’s not.

My philosophy here is simple. Whenever possible, eat whole, unprocessed nutrient-dense foods. Again…Real Food.

However, sometimes it’s also important to consider adding nutritional supplements to add even more of an immune boost (pack more of a punch). So here are 6 super helpful supplements (to consider) when it comes to adding even more antiviral defense:

Note that these are also great for kids and adults of all ages too!

NOTE: As a disclaimer, please make sure to check the levels of these supplements in the prenatal vitamin/additional supplements you’re already taking and ALWAYS consult with your primary medical provider before beginning any supplementation regimen.



We’re talking the importance of DHA and Omega-3 essential fatty acids (EFA) commonly found in fish oils! Plus, if you’re talking cod liver oil, you also get some awesome Vitamin A added in. Great for the immune system and brain development in your little one!


This is a powerful antioxidant which has the ability to help protect us from infection. Best to choose natural sources like camu camu over synthetic ones such as ascorbic acid.


These mighty little beneficial bacteria help support a healthy gut and thus, a healthy immune since the majority of our immune system resides in our gut. Studies show that by including good sources of probiotics in our diets (either from good quality supplements or fermented foods) showed a dramatic reduction in upper respiratory symptoms for those infected.


Sometimes we need more than just the sun. In fact, there is theory that illness increases during the winter months due to a deficiency in Vit D. Good news though…those with sufficient levels of Vitamin D3 during cold & flu season showed decreased levels of infection.


Although often feared, vitamin A is one of our most important antioxidants. Just make sure you avoid synthetic sources of vitamin A as this can be toxic in high doses. Instead, reach for real food sources which are essential in your overall health.


Essential for the normal functioning of white blood cells, healing, and regeneration – having adequate levels of zinc helps support our immune cells and their ability to fight off infection.

Here’s to good health, mama!




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A passionate Mama Bear, using real food nutrition and organic living to raise my farm grown kids on our California Central Coast farm. I help empower mamas (& the professionals who support them) to thrive like a mother.   You ready?

I'm Rebecca Burditt.

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