3 Holiday Survival Supplements You Can’t Live Without

3 Supplements You Need to Get Through the Holidays

People get sick around the holidays because they do too much. Eating junk food (like all those holiday delights), not getting enough sleep, and being around toxins in the environment can all make your immune system work more slowly. Does this sound like something you have heard before? Who wants to get sick on a holiday?

There are a lot of research and stories concerning the supplements that I have been telling my patients to take for years.

These are the survival vitamins that I always have with me.

1. Beta glucan: helps your immune system.

Help your immune system and protect it from stress that keeps coming back. People who are stressed out often have a weak immune system. Some of my patients who get sick a lot have a never-ending to-do list, they do too many things at once, they may overexercise to lose weight, they have stressful jobs and/or home lives, they have too much to do and not enough time, and they tend to overdo things and/or have Epstein-Barr virus or chronic fatigue. Some people may also work out hard, such training for a marathon, triathlon, tennis, or other sport. Any or all of these things can make your immune system weaker. 

More than 800 studies have been done on this unique ingredient. They found that when patients took beta glucan, they had fewer respiratory infections, more mental and physical energy and well-being, more strength, and less weariness, confusion, and stress. Taking one pill a day could help you stay healthy.

Studies have shown that marathon runners who took beta-glucan supplements were less likely to suffer upper respiratory infections after a race. These athletes commonly got sick after a race. It made older folks’ immune systems work better after they got the flu shot. Beta glucan lessened the number and severity of upper respiratory infections in kids. It works for people of all ages. Beta glucans make the immune system stronger and lower the number of colds, flu, and other respiratory illnesses and their symptoms.

To stay healthy during the holidays and keep your immune system in check, all you need to do is: 

Take one beta glucan capsule every day.

2. L-theanine: helps you sleep or calm down.

Stop the monkey mind, settle down, or put yourself to sleep or back to sleep.

My patients like this supplement a lot. One person told me she loves it so much that she tells everyone at work about it. It can do a lot of different things. Some people just cannot live without it. It can help you calm down, halt your racing thoughts, and lower your stress levels. If you take it before bed, it will help you fall asleep and enhance the quality of your sleep. It helps you focus and relax if you take it during the day when you are stressed, anxious, or tense. You can take one every four to eight hours, and it will help you focus and stay calm. It does not interact with other drugs and is quite soothing. The most you could do is 8 during the course of the day. Take it when you need it.

Take two before bed if you cannot sleep or your mind is racing. This will settle you down.

If you wake up in the middle of the night and can not get back to sleep, taking one or two will help you fall back asleep. Most people do not feel hungover in the morning.

The dose and timing depend on what you need. L-theanine 

• One pill every six to eight hours will help you stay calm and focused.
• Take two capsules before bed to help you sleep.
• 1–2 pills if you wake up in the middle of the night and can not fall back asleep.

It takes around 30 minutes to work, and you may feel a wave of calm wash over you!

3. 0.5% povidone-iodine nasal spray: decrease viral load 

I always bring an iodine nose spray with me when I fly, go to a conference with a lot of people, or even go on vacation. So far, it is performing marvelously. Many of the persons I was in contact with had upper respiratory infections, including COVID, and even though I was in close contact with them for a long time, I did not become sick.

There are no guarantees, but studies on people and animals have shown that a 0.5% (no more, no less) povidone-iodine nasal spray given four times a day for five days can lower the number and severity of colds. It also killed the RSV virus on surfaces, sped up recovery from SARS-CoV-2, and stopped its spread. 

0.5% povidone-iodine nasal spray: 1 spray in each nostril four times a day for five days.

One thing to keep in mind is that it can be a little irritating, and too much iodine can hurt the thyroid (too little can hurt it too).

Are you curious about where you can get these?

I have a present for you for the holidays. If you sign up for Supplement Savvy, a complimentary gift of protocol and access to top quality supplements from authorized distributors at 10% off. It  will provide protocols for common health conditions and let you get savings from approved distributors or directly from the manufacturer.

There are too many fake supplements for sale, and some places do not keep or transport them correctly. Please think about getting them from a trustworthy source.\

Have a pleasant and healthy holiday season.

FAQs

What is beta glucan??

Beta glucan is a natural compound found in yeast and mushrooms that helps regulate and strengthen the immune system. Research shows it can reduce the frequency and severity of colds, flu, and upper respiratory infections, especially during times of stress or intense exercise.

What is L-theanine?

L-theanine is an amino acid that promotes relaxation, mental clarity, and restorative sleep. During the day, it can help calm a racing mind and improve focus; at night, it helps quiet thoughts and support sleep. The dose depends on your need—typically 1 capsule every 6–8 hours for calm, or 2 before bed for sleep.

Why do people get sick more often during the holidays?

During the holidays, people usually experience more stress, eat more sugar, sleep less, and travel or gather in crowded environments—all of which weaken the immune system. This makes them more vulnerable to seasonal viruses.

Can I use L-theanine, Beta-glucan and a povidone-iodine nasal spray supplements together?

Yes. Beta glucan, L-theanine, and 0.5% povidone-iodine nasal spray work in different ways and don’t interact with each other. Together, they provide balanced immune, stress, and viral-exposure support.

How long does it take for L-theanine, Beta-glucan and a povidone-iodine nasal spray to work?

• L-theanine: Often within 30 minutes
• Beta glucan: Builds immune support over days to weeks
• Iodine nasal spray: Works immediately to reduce viral load during exposure periods

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