If you’re looking to boost your immune system to prevent catching viruses and other diseases I’ve come up with a list of my top immune boosters. I’ve been studying herbalism and natural remedies for over 15 years so after much trial and error these are my top favorites to boost your immune system. Just a reminder to check with your doctor before taking any herbal supplements like tinctures or capsules since some can interact with medications. You can also go to your friendly WebMD site and search for the “Interactions” tab under the herb you search for to see medication interactions.
Garlic
Garlic has antiviral (kills viruses) and antibacterial (kills bacteria) properties making it a really great addition to boost your immune system. This is one staple that I use whenever I have a cold or the flu and it really helps a lot. You have to eat it fresh in order to get the benefits. My favorite way to enjoy it is to mash it up and put it over toasted bread with olive oil. Basically like garlic bread. You can also try eating it alone but it tends to sting the mouth and isn’t a very fun experience. Trust me – turn it into garlic bread.
Turmeric
This is one of my absolute favorites. It is highly anti-inflammatory which can help bring down a fever and bring down the inflammation that the flu and other viruses cause. In fact, with the recent coronavirus outbreak a large part of what leads to complications is inflammation. You definitely want to control inflammation regardless of whether you have the flu, cold, or any other virus. If you can find the fresh root then I highly recommend using it that way and boiling it in water or milk. Otherwise, turmeric powder works too. One Indian tradition is to boil it in milk (or almond, coconut, or other milk) until the milk turns yellow/orange and then adding honey to sweeten it. Honestly, drinking this makes me feel amazing regardless of if I’m sick or not.
Ginger
Ginger is another anti-inflammatory herb that really helps the immune system. I’ve found it’s especially great to ward off getting sick in the first place. And if you’re already sick, it’ll help clear the sinuses and get rid of a sore throat. It’s traditionally used in Chinese medicine to warm up the body and improve circulation as well. Also, if you ever have nausea as a symptom while you’re sick, this is the herb you definitely want to use since it alleviates it. I recommend using the fresh root for this herb if you can. I don’t care for the dried powder as much and since you can usually find it at the grocery store I say get the fresh root. Boil it up in water for at least 10 minutes to get a nice strong brew and sweeten it with honey if you’d like.
Elderberry extract
This berry extract is literally amazing. When I’ve tried everything else and nothing is working to make me feel better I add this to the mix and get better quickly. You can find it at a health food store or any drugstore with the brand name Sambucol. Since berries are anti-inflammatory I believe it works by relieving inflammation and helping your body recover quicker. It has a sweet flavor almost like blueberry mixed with grape.
Astragalus
This is a new addition to my list since I just recently started using it. It’s been used in traditional Chinese medicine for centuries to help boost the immune system. It seems that the way it works is by stimulating white blood cells which help to attack viruses and bacteria. I drink it as a tea but you can also find it in tincture or capsule form. It tastes a bit like ginseng to me… Kind of fruity but also earthy. I’ve found that it does help to reduce inflammation when you’re sick. I drank this during the most recent flu season and I got over the flu in a few days (with the addition of elderberry extract).
Zinc
This one is actually a mineral the body needs to keep the immune system functioning. If you’re trying to ward off viruses before getting them or if you just started feeling sick then this is the one you want to take. Try to take the form called OptiZinc which is zinc complexed with the amino acid methionine. It’s just absorbed better by the body and is a better form. Zinc gluconate is the cheapest and most common form you find in supplements but it’s also not really as great. Make sure you take zinc if you’re trying to ward off getting sick or if you’re already sick. Also, zinc helps to prevent infections if you ever have a healing wound.
Vitamin C
This is the most commonly known remedy for the immune system since it’s necessary for your immune system to function and you have to get it from foods/supplements. Some foods you can get it from are lemons, oranges, papaya, and cantaloupe. Usually yellow and orange foods. My favorite way to get it is to make a vitamin C smoothie. I mix orange juice, lemon juice, papaya, pineapple, and a little bit of carrots and blend them all together. It tastes amazing and gives you all the vitamin C you need for the day.
Vitamin D
This is another vitamin that most people are lacking especially when you’re staying indoors. The only way our bodies produce this vitamin is by exposing our skin to sunlight so you definitely want to supplement with vitamin D. I recommend the cholecalciferol version NOT ergocalciferol. Scientists have found that it actually makes our immune system stronger so make sure to supplement with 1,000 to 2,000 IU a day if you’re staying indoors all day and not sun bathing. Also, if you’re self-quarantining please make sure to take this.
Rhodiola Rosea
This herb is an “adaptogen” which means it helps the body cope with stress that might bring down the immune system. I recommend taking this to prevent getting sick or if you’re already sick due to overworking or not sleeping enough. It also gives your mind energy a bit like a cup of coffee (it doesn’t have caffeine though). My favorite way to take it is to open up a capsule and put what’s inside in hot water with some honey. It has an almost floral smell that I find really nice. You can also make a tea, though it won’t be as strong since teas are weaker than supplement capsules or tinctures.
Probiotics/Prebiotics
Seventy percent of our immune system is in our gut/digestive tract. The jungle inside of your gut called the microbiome is filled with different strains of bacteria both good and bad that all roam around and sometimes fight each other to occupy more space. Probiotics are foods and supplements that introduce good bacteria into your microbiome and prebiotics are the substances that feed them so they survive. You want to take both prebiotic and probiotic foods so that you can have good bacteria and feed them so that they survive and strengthen your immune system. Some examples of great probiotics are plain yogurts (you can sweeten with honey, walnuts, or fruit), sauerkraut/pickled cabbage, kimchi (a Korean blend of fermented veggies), miso soup, and kefir. Some good prebiotics are unripe bananas, chicory root extract (you can find this in Fiber One bars), garlic, onions, dandelion leaves, artichoke, oats (think oatmeal), leeks, and asparagus. Taking probiotics and prebiotics can make sure the foundation of your immune system is strong and help fend off outside invaders like viruses and foreign bacteria.
Oregano
Oregano is high in antioxidants which makes it a good choice to lessen inflammation in the body. For example, if you have a fever it will help to relieve it a bit. I throw some in chicken soup or both broth but you can also take an oregano oil supplement or make a strongly brewed tea. Oregano oil can be a bit pricey but if you’re able to find/afford it then I highly recommend it. Otherwise just using the dried herb in other ways is fine. It has antiviral (kills viruses) and antimicrobial (kills bacteria) properties and helps to maintain a good microbiome in your gut.
Holy Basil
Holy Basil or “Tulsi” as it’s known in traditional Ayurvedic Indian medicine is a really great herb for inflammation. If you’ve ever had Vietnamese pho, this is the herb they add to it for flavor. This is another “adaptogen” that helps to prevent getting sick or get over a sickness quicker if you are overworked or stressed. Another added benefit is that it helps a bit with anxiety/depression so if you’re coping with anxiety or depression while being sick then try this out. I’ve read that it helps with bronchitis as well (never had bronchitis so can’t speak to that yet). I like taking it as a strongly brewed tea but you can also find it as a tincture or capsule supplement.
Eleuthero
Eleuthero also known as Siberian ginseng is an herb native to Asia that is another “adaptogen.” It helps your body recover from stress so if you’re overworked, stressed, or not sleeping enough then this will help your immune system to stay strong. Another added benefit is that it gives your mind energy a bit like coffee (though it doesn’t have caffeine). I drink it as a tea year-round since I find it makes me happier and more relaxed. I don’t find it as powerful as some of the other adaptogenic herbs but if you’re looking for something mild to drink once in awhile this is a good choice. If you can’t find this herb just go to your local supermarket and look for the Celestial Seasonings tea named “Tension Tamer.” It has Eleuthero and tastes AMAZING with honey.
Chicken Soup/Bone Broths
I had to give an honorable mention to chicken noodle soup and bone broths. It’s thought that the way it helps while you’re sick is by restoring your electrolyte balance (if you have chills/sweating as a symptom this is for you). Also, it has a blend of vitamins and minerals that feed your immune system. The gelatin in bone broths and chicken soups also helps to coat your microbiome which is where seventy percent of your immune system is. It doesn’t hurt to add this to your regimen.
Echinacea
I left this one for last since it’s one of the more well known herbal remedies. I personally haven’t found it to be as strong as some of the other herbal remedies. From what I’ve read it’s a mild herb that helps only to prevent viruses but not as effective if you are already sick. It can’t hurt to take it if you’re not currently sick as a preventative measure but if you’re severely sick I wouldn’t bother. It also reduces inflammation a bit which can’t hurt.
Just a final reminder to check with your doctor before taking herbal supplements if you have any health conditions or take any medications.
Wishing you a strong and healthy immune system,
Eros