Cold and flu season has a way of finding everyone. When you're pregnant, though, getting sick can feel like a bigger deal, and it can be. Your body is working overtime to support your growing baby, and flu during pregnancy is more likely to lead to a hospital stay.†
Add in the fact that many of your go-to cold remedies are suddenly off the table, and it's easy to feel a little stuck. The good news is that the most effective ways to protect yourself are also some of the simplest, and many of them are safe for you and your baby.
Below, our guide to supporting your immune system through the season, from the nutrients worth putting on your plate to the pregnancy-safe supplements and everyday habits that help your body do what it does best.
Start with your plate
Food is your first line of support, and a few nutrients do a lot of the heavy lifting for your immune system.
Vitamin C
Vitamin C helps your immune system work properly to protect your body from disease, and you need a little more of it during pregnancy (85 mg a day).† Citrus, sweet peppers, kiwi, strawberries, and broccoli are all great sources.†
Vitamin D
Vitamin D plays a role in normal immune function.† With less time outside in the colder months, packing in vitamin D-rich foods is helpful. Salmon and trout are top food sources, and both are low-mercury.† Fortified milk, egg yolks, and mushrooms are also good sources.
Zinc
Zinc also helps support a healthy immune response and you need 11 mg a day during pregnancy.† You'll find it in meat, poultry, fish, and fortified cereals, with smaller amounts in beans, nuts, whole grains, eggs, and dairy.†
Fiber
Fiber-rich foods like fruits, vegetables, and whole grains feed the good bacteria in your gut. Think of a big bowl of lentil soup or a handful of berries as a small investment in feeling your best.
Fill the gaps with supplements
Even the most colorful plate can come up short when your body is working this hard. These are all made with pregnancy in mind.
Your prenatal
Start here. All of our Perelel Trimester Support Packs contain significant amounts of vitamin D, zinc, and vitamin C to support normal immune function.* Prefer a powder? Our Core Prenatal Powder offers the same immune-supporting trio for any trimester.*
Daily Probiotic
Our Daily Probiotic was built by a team of leading OB/GYNs to support your immune system through pregnancy shifts.* Each dose delivers 10 billion CFU across 12 strains, including Lactobacilli, which are among the gut microbes studied for how they support the immune system.
Synbiotic Greens Powder
Not a fan of salads right now? Our Synbiotic Greens Powder includes a clinically studied probiotic that supports the immune system.* Polyphenols from berries and citrus boost your antioxidant intake,* and it's safe for pregnancy and breastfeeding.
Collagen+ Defense
Collagen+ Defense pairs collagen with animal-free lactoferrin, which supports immune health.* Collagen supports joints and connective tissue,* and the formula was made to be safe for pregnancy and breastfeeding.
As with any supplement, check with your doctor before adding something new to your routine.
Everyday habits that help
Wash your hands (yes, still)
It's not glamorous, but handwashing is one of the best ways to prevent the spread of respiratory infections.† Scrub for at least 20 seconds, especially before eating and after being out in public.†
Make rest non-negotiable
Growing a human is tiring work, and a run-down body has less to give when germs come around. Go to bed earlier than feels reasonable, nap without guilt, and let a few things on the to-do list slide this season.
Know when to call your doctor
If you're pregnant and develop flu symptoms, call your provider right away. The CDC recommends prompt antiviral treatment during pregnancy for confirmed or suspected flu.† Some studies have also linked fever during pregnancy to possible complications for the baby, so ask your doctor about safe ways to bring a fever down.†
You can't control every sniffle in the office or every cough in public. But you can give your body a strong foundation: your sleep, a colorful plate, and a prenatal built for exactly where you are.
This article is for informational purposes only and is not a substitute for medical advice. Always talk to your doctor about your individual needs. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
