How To Build (and Maintain) a Strong Immune System

adaptogens Black Elder chesty cough congestion relief syrup cure colds daily nourishing infusion dry cough dry cough syrup elderberry syrup fight bacteria immune support kids cold nettles nourishing elixir nourishing infusions oatstraw organic nettles red raspberry leaf stimulates immune response tickling cough victory elixir

A question we get a lot: What products do you use regularly, and what do you use only when you’re sick? 

I’ll give the TLDR first. Then, read on to learn the why behind my picks. 

On the daily, I use the following Tasha Rose products:

When Sick, I use:

Daily Supports, Explained

Nourishing Elixir and water (plus a dash of salt) in the morning rehydrates my body and stimulates digestion after sleeping. I put a big glass of water with a splash of Nourishing Elixir on my nightstand so it’s right there when I wake up, and easy to drink. It provides essential and trace minerals to optimize foundational health. (Bonus: it tastes great!) The salt helps support my nervous system and balance my low blood pressure.

Nourishing Infusions are my fave. Whether its oatstraw, red raspberry leaf, or nettles, nourishing infusions are where its at. They provide bioavailable essential vitamins and minerals, plus they hydrate the body and are easier for me to drink than plain water.

Victory Elixir is best taken daily, in small doses, over the long term so it can build resilience and balance your immune and respiratory systems. Its powerful main ingredients are adaptogens, regenerative organic Astragalus Root, and regenerative organic Nettles.

Mood Support Tincture helps support my nervous system and make sure that my spirit is healthy, too. Adaptogens support resilience to stress, anxiety, and overwhelm. My heart feels more open with it. I use this as needed, but it seems to be near daily.

Victory Elixir / Elderberry Syrup

Sick Supports, Explained

Elderberry Syrup is a favorite of mine for a reason. I use it at the first sign of sniffles or a scratchy throat so it gets right to work. Elderberries are one of nature’s best antivirals and have been used for centuries for sniffle support. Our Elderberry Syrup is full of immune-stimulating antimicrobials, like Ginger, Raw Honey, Apple Cider Vinegar, and Clove. Ginger is also an anti-inflammatory as well as an expectorant, which really helps with a cough or any sinus inflammation. 

I also feel good about giving Elderberry Syrup to my kids when they’re sick, because its alcohol free and safe for kids over one. (It’s also safe while pregnant and/or nursing, too!)

Our immune stimulating Congestion Relief and Cough Syrup is such a blessing when I’m in the thick of a bad cold. It helps with mucus and phlegm release (expectorant) and eases nasal, sinus & chest congestion. Again, those black elderberries support respiratory & immune health in the body. When my throat is scratchy or sore and I’m struggling with a dry or tickling cough in the back of my throat, it’s our Dry Cough and Throat Syrup I turn to. Another immune stimulant, it’s a must have in my house when its autumn or winter. 

(P.S. Not sure which kind of cough you or your kids have? Be sure to check out our post on coughs!)

Of course, we can fortify our immune systems in other ways, too. Here are some of my favorite tips and tricks! 


Peaceful Yoga Photo


  1. Limit sugar. Why? Sugar can decrease immune function by 50%! Studies show that as little as 5 teaspoons or 25 grams of sugar can reduce your child’s immune function by HALF! This takes place within 30 minutes and continues for up to 5 hours after consumption. 

  1. Hydrate. Hydration is the key to optimal cellular functioning, and optimal cellular functioning is key to having a robust immune system! Let your kiddo pick out their own water bottle so they are excited about it.

  1. Keep garlic, ginger, onion, and mushrooms on rotation. Cook with these fresh often! They’re anti-microbial, anti-inflammatory, and immune supporting. They’re also delicious. 

  1. Humidifier/nasal lubrication. Our body’s first line of defense is nasal secretions. A humidifier helps bring moisture to dry air. When the inside of our nose and mouth are dry, they are more susceptible to germs getting through, so our barrier is not strong. 

I love to put a simple salve on a Q-tip and swipe around the inside of the nostrils to lube them up for protection. I ALWAYS DO THIS when traveling on a plane. 

  1. Fresh air/sunshine and exercise! Sure these two might be obvious, but honestly, they are so important. Getting outdoors and moving your body helps with immune support, sure – but also with quality of life. 

  1. Consistent, quality sleep. Sleep is vital, and it’s when our body heals itself. Give yourself this gift on the daily, and your quality of life improves. 

What am I missing? What would you add to this list?

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