Back-to-school season is almost here, and if you have any family members who are kids, they’re going to be bringing home any germs they come into contact with in class. This season has an effect on your health, no matter if you are coming into contact with kids or not. For people over 50, the shift to cooler months increases exposure to seasonal illnesses.

This is the perfect time to start fortifying your immune system in preparation for the beginning of flu season, especially if you’ll be around older family members with reduced immunity for the holidays. 

How to Fortify Your Immune System

Your immune system is incredibly dynamic, always ready to adapt to stressors, nutrients, and more. As you age, this system becomes less responsive, so it’s especially important to employ healthy habits in order to keep it functioning optimally. 

Some of the most important factors affecting your immune system health are sleep, stress, daily habits, and nutrition. 

How Stress and Sleep Impact Immunity 

When you’re under chronic stress, your body releases cortisol, a hormone that shifts your “fight or flight” response to fight mode. This is helpful in the short term to help you get tasks done, sleep less, and have more energy during the day. Long-term, it’s bad for your nervous system. Elevated cortisol can suppress immune function by lowering white blood cell production, slowing wound healing, and weakening your defenses against viruses and bacteria. 

Sleep is another factor in this equation. Many adults don’t get the recommended 7-9 hours needed for overnight recovery. During deep sleep, your body is repairing cells, generating energy, and releasing proteins called cytokines that regulate the immune response. Not only does lack of sleep exacerbate the cortisol problem, but production of these protective cytokines drops too.

Elevated cortisol makes it harder to fall asleep and stay asleep, and inadequate rest, in turn, keeps cortisol levels high. It becomes a cycle that undermines both mood and immune function. For these reasons, poor or interrupted sleep is linked to increased susceptibility to colds, flu, and slower recovery from infections. 

Prioritizing sleep and finding things you enjoy that reduce your stress levels are some of the most powerful steps you can take to care for your immune system this season. 

Healthy Habits

Daily habits shape your health more than people often realize. Employing just a few healthy habits can make a significant difference in how well your immune system responds to illness. Start with regular movement. Even just a walk around the neighborhood will help boost circulation and encourage immune cell activity. 

Here are some consistent routines that help with immune system fortitude:

• Wash your hands regularly to reduce exposure to bacteria
• Limit alcohol and tobacco, which impair immune function. 
• Be sure to drink water. Water helps transport nutrients and flush out toxins from the blood, both of which will allow your immune system to function optimally. 
• Try getting sun exposure early in the day to help you feel more awake and produce more vitamin D. 

For more things you can do to improve immune health, check out this article: Boosting Your Immune System: Home Remedies to Increase White Blood Cells. 

Nutrition for Immune Support

Over time, the body becomes less efficient at absorbing nutrients. That’s why as you age, it’s a good idea to start taking a multivitamin to fill in any nutrient gaps in your diet. For recommendations for multivitamins that are specifically beneficial for the immune system, check out this article: Best Multivitamins to Boost Your Immune System This Season. 

Here are some of the most important nutrients to prioritize: 

• Vitamin D3 helps activate immune cells and regulate the inflammatory response.
• Magnesium supports hundreds of enzymatic processes in the body to coordinate the immune response.
• B Vitamins like B6, B12, and folate help with white blood cell production and energy metabolism.
• Vitamin A is essential for the function of immune cells called macrophages.
• Copper helps immune cells kill the bacteria and viruses they capture.
• Selenium supports the development of immune cells called killer T cells.

Antioxidants help neutralize free radicals, which are unstable molecules that can damage cells and weaken the immune response. Anti-inflammatory foods help regulate the body’s inflammatory processes, reducing strain on the immune system.

Examples of antioxidant-rich and anti-inflammatory foods:

• Vitamin E and vitamin C are antioxidants that are often found in fruits and vegetables, helping form cell membranes and combat oxidative stress.
• Turmeric and ginger stress relief tea is a potent combination to combat inflammation.

Immune and Stress Relief Supplements

If you think your immune system needs extra support, here are our recommendations for immune-boosting supplements. 

Best for Basic Immune Support: Vitamin D3 5000 Gummies

Support your bones, mood, and immune health with Nordic Naturals Vitamin D3 5000 Gummies — high-potency, passion fruit–flavored vitamin d gummies designed for adults with low sun exposure or vitamin D levels. Each of these vitamin d gummies delivers 125 mcg (5000 IU) of easily absorbable vitamin D3 (cholecalciferol) to help promote calcium absorption for strong bones, support immune system function, and regulate mood and sleep rhythms. Enjoy a convenient, delicious way to meet your daily vitamin D needs with these vitamin d gummies from Nordic Naturals.

Best for Digestive Issues: Liquid Calcium Magnesium Citrate with Vitamin D3

This liquid formula from Solgar combines calcium, vitamin D, and magnesium to support bone health, immune function, and stress resilience. This supplement is ideal for adults 50+ with difficulty absorbing nutrients from food or swallowing tablets. The liquid form has higher bioavailability and is especially helpful for individuals with digestive issues, low stomach acid, or those recovering from illness.

If You’re Looking for a Non-Pill Solution: Turmeric Ginger Stress Relief Tea

For tea lovers, Dr. Berg’s stress relief tea combines turmeric and ginger, some of the most powerful natural anti-inflammatory ingredients. They work together to reduce oxidative stress, decrease inflammation, and support a healthy immune system. This is best for people who prefer to stay away from supplement pills with a simple wellness solution. This tea can be enjoyed in the evening as part of a calming routine or in the morning to ease digestion and circulation.

For Busy Professionals and Adults 50+: 16B Vitamin B Stress Complex

This supplement by Systemic Formulas delivers high-dose, bioavailable B vitamins to support the nervous system, energy production, and immunity, all processes that suffer under high or prolonged stress. Vitamins like B6 and B12 are crucial for producing white blood cells and stress-regulating neurotransmitters, and deficiencies can leave you feeling fatigued, anxious, or run down. This is best for adults who are juggling disrupted routines, poor sleep, or people over 50 who have a hard time getting enough B vitamins in their diet. 

Best for Natural Anxiety Relief: Nerve Tonic Stress Relief

Hyland’s Nerve Tonic is a homeopathic formula that can help calm nervous system activation, reduce anxiety, and improve sleep without daytime drowsiness. The mineral salts in phosphoricum complex support the body’s natural healing processes by replenishing essential minerals at a cellular level. The tablets are fast-acting and dissolve under the tongue for immediate relief. They are non-habit-forming and free from gluten, common allergens, and artificial additives.

Support Your Health This Season

Back-to-school season marks a shift in energy, schedules, and immune demands for any household. Whether you’re frequently around children or simply feeling the seasonal transition, adults over 50 face health challenges as immune response and nutrient absorption naturally decline with age.

From improving sleep and managing stress to fueling up with nutrient-rich foods and targeted supplements, small, intentional changes can make a big impact. Your immune system is adaptive, and with the right support, so are you.

Frequently Asked Questions 

Are stress relief supplements safe to take daily?

Most stress relief supplements made with natural ingredients like B vitamins, magnesium, herbal extracts, or homeopathic mineral salts are generally safe for daily use.

Can stress relief supplements with vitamin D and magnesium help with both anxiety and immune support?

Supplements that include vitamin D and magnesium support both mental and immune health. Vitamin D helps regulate mood and immune cell function, while magnesium plays a key role in calming the nervous system and reducing cortisol levels. Together, they can help your body better manage stress while also strengthening your immune response.

Why are vitamin D and magnesium important for adults over 50?

As we age, the body becomes less efficient at absorbing and utilizing certain nutrients, and vitamin D and magnesium are among the most commonly deficient. Vitamin D supports bone density, immune defense, and mood regulation, and magnesium helps with muscle function, stress management, and cardiovascular health.