Autumn Seasonal Shifts and Your Immune System
As the days get shorter, our routines change. We spend more time indoors, sleep on a different schedule, and take on a busier calendar heading into the holidays. What fewer people realize is that the immune system shifts with the seasons, too.
The good news: the habits that help your body adjust are simple, and most of them are already part of a healthy routine. Here's what the research shows about seasonal immunity, and how to support a balanced immune response this fall.*
Your Immune System Has Seasons
In one of the largest studies on the topic, researchers at the University of Cambridge looked at gene activity in blood and tissue samples from more than 16,000 people across Europe, the United States, Australia, and The Gambia. They found that about a quarter of the genes they measured, more than 5,000, changed in activity with the time of year.
Some of those genes were more active in winter and others in summer, and the pattern flipped between the northern and southern hemispheres. The researchers also noted that one gene involved in calming inflammation was less active in winter, suggesting the body may lean toward a more inflammatory profile in the colder months.
The reasons aren't fully understood. Changes in daylight and temperature are likely part of it. But the takeaway is clear: your body isn't running on the same settings in October as it was in July.
Why We Talk About Balance, Not "Boosting"
A healthy immune system is a balanced one. It responds when it's needed and settles back down when it isn't. An immune system that's always switched on isn't stronger, it's overworked, and that ongoing activity is linked to the kind of low-grade inflammation that builds quietly over time.
That's why we talk about supporting a balanced immune response instead of "boosting" immunity.* The goal isn't more immune activity. It's the right response at the right time.
This matters more in fall. With routines shifting and research pointing to a more inflammatory profile in the colder months, the season is a good time to give your body the steady support it needs to stay in balance.*
How to Support a Balanced Immune System This Fall
1. Keep a regular sleep schedule
Sleep is one of the most important things you can do for your immune system. A review in Pflügers Archiv describes sleep and the body's internal clock as having "a strong regulatory influence on immune functions." Immune activity follows a daily rhythm, and sleep appears to help the body form immune memory, while long-term sleep loss is linked to low-grade inflammation.
When the clocks change and evenings get darker, sleep schedules often drift. Going to bed and waking up at the same times, even on weekends, gives your body a steady rhythm to work with.
2. Get daylight and movement early in the day
Morning light helps set your internal clock, which supports better sleep at night. It's also how your body makes vitamin D: your skin produces it in response to direct sunlight, and according to the National Institutes of Health, your immune system needs vitamin D to function. Light through a window doesn't count.
With fewer daylight hours in fall, a short walk outside in the morning covers both light and movement. If you live farther north, where fall and winter sunlight is weaker, it's worth asking your practitioner whether to check your vitamin D levels.
3. Look after your gut
Your gut and your immune system are closely connected. The gut holds a large network of immune tissue, and researchers describe the gut microbiota as "mostly responsible for maintaining the balance between host defense and immune tolerance." Beneficial gut bacteria also produce compounds called short-chain fatty acids, which help regulate immune activity in the gut.
Regular meals and fiber-rich foods feed those beneficial bacteria. Fall makes it easy: squash, root vegetables, apples, pears, beans, and lentils are all in season and all good sources of fiber.
4. Make room to recover
The stretch from October through December is often the busiest of the year. Building in downtime, whether that's an unscheduled evening or a few minutes to slow down before bed, supports the sleep and routine that everything else depends on.
Where Functional Mushrooms Fit In
Medicinal mushrooms like reishi, maitake, cordyceps, and turkey tail have been used in traditional wellness practices for centuries. Today, researchers are especially interested in the beta-glucans they contain, compounds that interact with immune cells and help the immune system respond in a balanced way.*
That's the key word: balanced. Functional mushrooms are valued for helping the immune system adapt, supporting a response when it's needed without pushing it into overdrive.* For a deeper look at the science, read How Mushrooms Train Your Immune System.
Our two mushroom formulas are designed for different needs.
Ten Mushroom Formula: everyday support
Ten organically grown mushroom varieties, including reishi, shiitake, maitake, cordyceps, and lion's mane (hericium), plus added beta-glucans. It's designed for daily use, to help nourish and optimize your immune system and support gut health and microbiome balance.*
MycoPhyto Complex: intensive support
Six medicinal mushrooms, including maitake, reishi, cordyceps, and turkey tail, grown on a blend of herbs for added botanical benefits. It's formulated to help train, balance, and fine-tune immune responses without triggering an over-reaction, and is a good fit when you want more intensive seasonal support.*
Pair it with PectaSol
PectaSol Modified Citrus Pectin supports healthy immune function and a healthy inflammatory response at the cellular level.* The Ultimate Immune Support Bundle pairs it with MycoPhyto Complex for a simple seasonal routine.
Not sure which is right for you? Ten Mushroom Formula is the everyday choice. MycoPhyto Complex is for times you want more support. If you take medications or have a health condition, check with your practitioner before adding a new supplement.
Frequently Asked Questions
Does the immune system change with the seasons? Research suggests it does. A large 2015 study found that about a quarter of the genes measured in blood and tissue samples changed in activity between seasons, including genes involved in inflammation.
What is a balanced immune response? It's an immune system that responds when it's needed and settles back down when it isn't. That's why we focus on supporting balance rather than boosting immunity.*
How does sleep affect the immune system? Immune activity follows a daily rhythm, and sleep helps regulate it. Research links consistent sleep to healthy immune function and long-term sleep loss to low-grade inflammation.
What foods support gut health in the fall? Fiber-rich seasonal foods like squash, root vegetables, apples, pears, beans, and lentils help feed beneficial gut bacteria.
What's the difference between Ten Mushroom Formula and MycoPhyto Complex? Ten Mushroom Formula is designed for everyday support. MycoPhyto Complex is grown on a blend of herbs and formulated for more intensive support.*
When should I start seasonal immune support? Many people start in early fall, as routines and daylight change, and continue through the winter months.*
Sources
- Dopico XC, et al. Widespread seasonal gene expression reveals annual differences in human immunity and physiology. Nature Communications, 2015. University of Cambridge summary
- Besedovsky L, Lange T, Born J. Sleep and immune function. Pflügers Archiv, 2012. PMC
- National Institutes of Health, Office of Dietary Supplements. Vitamin D: Fact Sheet for Consumers
- Jiao Y, et al. Crosstalk between gut microbiota and innate immunity and its implication in autoimmune diseases. Frontiers in Immunology, 2020. Article