Immunity — what the SA winter and Highveld pollen demand
SA immunity has two seasonal pressures: winter respiratory infections (May–August) and Highveld grass pollen (September–November). The evidence-led baseline stack for both: vitamin D3, zinc picolinate, quercetin and a vitamin C complex.
The winter stack
Vitamin D3 2,000–4,000 IU + zinc picolinate 15–30 mg + buffered vitamin C 500–1,000 mg, daily through autumn and winter (March–August). D3 is the single most-studied modulator of respiratory infection susceptibility.
The hay-fever stack (Sept–Nov on the Highveld)
Quercetin 500 mg + bromelain 100 mg + vitamin C 500 mg, twice daily, starting 2–4 weeks before peak season. Stabilises mast cells upstream of histamine release.
If you're already symptomatic
Acute support: zinc 30–50 mg/day for up to 7 days, elderberry syrup 15 mL twice daily for 5 days, vitamin C 1,000 mg three times daily. Speak to your pharmacist for prescription options if symptoms persist beyond 5 days.
Immunity FAQ
Is vitamin C still relevant?
Yes — at 500–1,000 mg daily it modestly reduces respiratory-infection duration. Higher doses are useful acutely.
Zinc picolinate or gluconate?
Picolinate has slightly better absorption. Both are clinically used. Avoid oxide — poorly absorbed.
Does elderberry actually work?
Cochrane-level evidence is modest but consistent for symptom-duration reduction in URI when taken early.
Can I take this stack daily year-round?
D3 and C, yes. Zinc — pause to 15 mg/day after 8 weeks of higher dosing to avoid copper depletion.
Safe in pregnancy?
D3 and C generally yes. Zinc up to 11 mg. Quercetin and elderberry — consult your healthcare provider.