My Favorite Herbs and Supplements to Strengthen Immunity

Cold medicine only treats symptoms and doesn't reduce the illness or shorten the length of a cold that's why I believe in building up the immune system and using natural remedies that help us recover faster. While I think that a mild cold is good for the immune system, sometimes we need a little extra support especially for our kids. Maintaining a healthy gut, eating nutrient-dense foods, and boosting our immune health are a few things we can do to ensure we recover from a cold or the flu quickly. Below are a few of my favorite herbs and supplements that are cold and flu season staples in our home.

The Role of Herbs in Immunity

Herbs have been celebrated for centuries in different cultures for their health benefits. Many of these plants contain bioactive compounds with antioxidant, anti-inflammatory, and antimicrobial properties, enhancing the body's natural defenses.

1. Echinacea

Echinacea stands out as a leading herb for immune support. Often found in teas or supplements, Echinacea is believed to increase white blood cell production, crucial for fighting infections. A study published in The Journal of Alternative and Complementary Medicine found that people who took Echinacea experienced a 14% reduction in cold symptoms compared to those who didn't.

2. Homemade Elderberry Syrup

Packed with natural vitamin C and antioxidants, elderberries can stimulate cytokine production, which boosts the immune response. Research indicates that elderberry supplements may reduce the duration of flu symptoms by up to four days. I order dried organic elderberries from Amazon and steep them like a tea until I have a rich concentrate.

3. Garlic

Garlic is not only a staple in many kitchens but also a powerhouse for health. Its active compound, allicin, is known to enhance white blood cell function. A study in Nutrients showed that regularly consuming garlic can decrease the frequency of colds and respiratory infections by 63% compared to a placebo.

4. Turmeric

Turmeric, recognized for its bright color and flavor, also offers immune-boosting benefits. Curcumin, found in turmeric, has strong anti-inflammatory and antioxidant properties. Research suggests that incorporating turmeric into your meals may reduce inflammation, a factor that can compromise immune health.

5. Ginger

Ginger is well-loved for its flavor and health benefits. It contains gingerol, a compound with notable antioxidant and anti-inflammatory properties. Studies indicate that ginger can enhance immune responses, making it a powerful ally during flu season.

Popular Supplements for Immune Support

Alongside herbs, several supplements can strengthen immune function. These often contain essential vitamins and minerals crucial for maintaining a healthy immune system.

1. Whole Food or Liposomal Vitamin C

Vitamin C is one of the most recognized supplements for immune health. Acting as a potent antioxidant, it supports immune functions, including the growth of immune cells. However, not all vitamin C supplements are created equal. Synthetic ascorbic acid is the lab-made version of vitamin C, so it’s less bioavailable and usually less effective. I like to use the Perfect Supplement's Acerola Cherry or Zincerola capsules (use discount code bewellshel) as well as Seeking Health Liposomal Vitamin C.

2. Bee Propolis

This compound is made by bees and contains both antioxidant and anti-inflammatory compounds. Bees use honey and propolis as part of their immune system (they even use it as an antiseptic for their hive). Meaning, it can be incredibly beneficial to us when fighting cold or flu symptoms. I like the Bee Keeper's Naturals line of products.

3. Food Based Zinc (Oyster Powder)

Zinc plays a critical role in immune health by supporting immune cell function. The Journal of Infectious Diseases found that zinc supplementation can reduce the duration of colds by approximately 33%. I recommend clients use a food-based zinc supplement like an oyster powder from Earthley or Frtil.

4. Probiotics

Probiotics, often called "good bacteria," are essential for gut health, directly linked to immune function. Including probiotic-rich foods like yogurt and fermented vegetables can strengthen your immune response, as shown in numerous studies.

5. Cod Liver Oil

Cod Liver Oil is full of Omega-3 fatty acids, vitamin D and A to help support immune function and help lower chronic inflammation and enhance immune responses. Research suggests that a diet rich in Omega-3s can reduce the risk of autoimmune diseases. Look for a high-quality fermented cod liver oil made from wild-caught cod. I use the Green Pasture's Cod Liver Oil (use discount code bewellshel). I keep them in the fridge and they don't have a fishy taste!

6. Magnesium

If you’re fighting the flu, magnesium is a great resource to help you ease cramps and body aches. Magnesium is also powerful way to reduce oxidative stress and improve lung function. One study showed that higher magnesium intake was associated with fewer (and often less severe) COVID-19 symptoms. You can also use Ancient Minerals magnesium flakes in the bath or as a lotion (use discount code bewellshel).

7. Electrolytes and Minerals

Staying hydrated is one of the best things you can do when you are sick. While water is necessary for hydration, just plain water is not enough. Our water used to contain minerals and electrolytes but modern water sources are filtered and contain chlorine and fluoride. This makes it more difficult to stay hydrated (and too much purified water can even strip electrolytes out of the body).

I recommend using Redmond Re-Lyte or BodyBio electrolytes to support optimal hydration.

Taking Charge of Your Immune Health

Incorporating herbs and supplements into your wellness routine can powerfully boost immunity. While no single herb or supplement is a cure-all, a thoughtful combination of these natural remedies along with a healthy lifestyle can make a noticeable difference in your immune health.