What you can optimize
Immunity
Stay resilient year-round.
A strong immune system isn't built the day you get sick — it's built quietly over months. These are the boring, reliable basics that keep you in the fight.
No mega-doses, no fad mushrooms. Just the deficiencies almost everyone has, and a few targeted picks for when things get rough.
Sound familiar?
Signs you might benefit
- You catch every bug going around the office
- Colds linger for 2+ weeks instead of clearing
- You rarely get sunlight on bare skin
- You feel run-down during seasonal changes
Two or more? The quiz tailors a stack to you in 60 seconds.
What we focus on
Fill the gaps
Most people are low in Vitamin D and zinc — easy wins.
Gut = immunity
Roughly 70% of your immune system lives in your gut. Feed it well.
Recovery support
Vitamin C and elderberry can shorten the rough days when you do get hit.
Common staples
The boring, well-studied basics. Here's what each does, how much, and when.
Vitamin D3 + K2
D3 regulates immune cell activity; K2 directs calcium where it belongs.
- Typical dose
- 2,000–5,000 IU D3 + 100 mcg K2
- When to take
- Morning, with a meal containing fat
Zinc
Critical for immune cell development and signaling — easy to come up short.
- Typical dose
- 15–25 mg (with copper if long-term)
- When to take
- With food, not on an empty stomach
Probiotic
Supports gut barrier and the immune cells that live there.
- Typical dose
- 10–50 billion CFU, multi-strain
- When to take
- Daily, with or without food
Educational only, not medical advice. Doses are general starting points — your quiz results tailor the stack to you.
Common questions
Should I megadose Vitamin C when I feel a cold coming?
1–2 g/day can modestly shorten symptoms. Megadoses (10+ g) mostly give you GI upset.
How long until I notice a difference?
Vitamin D takes 6–8 weeks to raise blood levels. The real test is fewer sick days over a season — months, not weeks.
Can I just get this from food?
Zinc and Vitamin C, yes. Vitamin D is hard to get from diet alone unless you eat fatty fish daily.
Is elderberry actually worth it?
Decent evidence for shortening cold/flu duration if started early. Not a daily staple — a 'when you feel it coming on' tool.
Your immunity stack, in 60 seconds.
Six quick questions. A clean, personalized routine you can screenshot.
Start the Quiz →