American adults typically catch two to four colds a year, while children might contract six to eight. If you’re battling a viral infection this (or more) frequently, keep reading to discover seven natural remedies for holistic immune support.
But first, let’s identify some factors that could be affecting your immune response in the first place.
Why do I keep getting sick?
There are a variety of reasons why people get sick, but here are some common culprits:
Inflammation
A major factor that can inhibit your immune defenses is chronic inflammation. When your immune system fights bacteria or viruses, it releases inflammatory substances as part of its defense strategy.
This inflammation–called acute–is actually a good thing, short-term. It increases blood flow to the area, stimulates healing, and removes harmful substances.
But if your body is already dealing with metabolic stress–from a less-than-balanced diet, excess weight, or chronic conditions like heart disease–this ongoing inflammation can escalate to metaflammation and inflammaging.
Metaflammation is a type of chronic, low-grade inflammation incited by metabolic issues. It’s often linked to obesity and insulin resistance. Inflammaging, on the other hand, is the persistent low-grade inflammation that naturally occurs as we age.
These additional inflammatory responses can lead to a persistent high level of inflammation–a leading risk factor in many serious health conditions.
Unbalanced diet
Researchers have uncovered a link between malnutritious diets and inflammation, as well as oxidative stress–both of which can weaken the immune system.
Trading unhealthy fats and refined carbohydrates for foods high in anti-inflammatory and antioxidant nutrients (such as vitamin C, vitamin E, and polyphenols) helps reduce inflammation–boosting your immune function.
Too little or too much physical activity
Exercise has anti-inflammatory effects, but it’s important not to overdo it. Overtraining can actually increase inflammation in the body. It’s more prevalent among athletes, but can affect anyone who takes part in long, intense workouts (two to four hours a day).
Some signs of overtraining include:
- Prolonged recovery times post-exercise
- Mood changes
- Sleep problems
- Increased frequency of illnesses
While staying active is essential, do so in moderation. Aim for 30 minutes of moderate to vigorous exercise five days a week to start. Then you can gradually increase to 60 minutes as your fitness level improves.
Balancing the immune system
An often overlooked but critical aspect of building your immune system is called immune modulation. It refers to the regulation of the immune system’s different responses.
There are two primary components involved in this balancing act:
TH1 immunity
Also known as innate immunity, this part is responsible for combating:
- Bacteria
- Viruses
- Damaged cells
- Cancer cells
It’s important to boost your TH1 immunity quickly when you’ve been exposed to pathogens like cold or flu viruses.
TH2 immunity
Called acquired immunity, this side is in charge of producing antibodies. It can also trigger allergic reactions to foods and environmental allergens such as pollen or dust mites.
TH2 immunity tends to surge in people with:
- Allergies
- Food sensitivities
- Certain autoimmune disorders like rheumatoid arthritis
TH2 immunity can also be exacerbated by chronic or physical stress, such as overtraining.
If your immune responses are unbalanced, you may be more prone to serious immune conditions. But maintaining a healthy lifestyle by eating a nutrient-dense diet, exercising, and getting plenty of sleep can help. And natural immunity boosters will speed up the process.
Best supplements for holistic immune support
As part of a healthy lifestyle, these nutrients can help strengthen and balance your immune responses:
1. Vitamin C
Vitamin C is vital for healthy immune function. It supports the production of white blood cells, which are paramount for fighting infections.
It also acts as a potent antioxidant, protecting cells from free radical damage.
2. Quercetin
Quercetin is a polyphenol found in fruits, vegetables, and tea. You can also buy it in supplement form. It’s a powerful:
- Antioxidant
- Anti-inflammatory
- Antiviral
- Antibacterial
Quercetin combats chronic inflammation and even helps regulate the balance between TH1 and TH2 responses.
3. Zinc
Zinc is an essential trace mineral that participates in many enzymatic reactions in the body. It plays a key role in healing damaged tissue and building the immune system.
While you only need a tiny amount–8 mg daily for women and 11 mg for men–temporarily increasing your intake can help shorten the duration of a cold without causing any serious side effects.
Stick to the recommended daily intake after you’ve recovered, though. Excessive amounts of zinc for long periods can interfere with the absorption of other micronutrients and even impair immune function.
4. Echinacea
Echinacea is a popular herb that gets its name from the Greek word, echinos–meaning hedgehog, due to the spiny center disc of its flower. It’s a staple in Native American medicine, dating back over 400 years as a remedy for infections and wounds, and as a general cure-all.
Echinacea works best when taken at the first sign of a cold or flu. Just make sure to use it judiciously–only when actively fighting an illness. Daily use can overstimulate the immune system, potentially causing more harm than good.
This herb is loaded with several well-known medicinal compounds including:
- Vitamin C
- Essential oils: Antimicrobial, aromatic compounds
- Flavonoids: Antioxidant compounds that combat cell damage
- Inulin: A prebiotic fiber that supports gut health by promoting beneficial bacteria growth
- Polysaccharides: Complex carbohydrates that stimulate the immune system to fight infections
If you suffer from hay fever or ragweed allergies, you may want to skip echinacea, as it’s part of the daisy family.
5. Garlic
Another popular, natural immune booster is garlic. Various cultures have relied on this powerful vegetable to combat infections for centuries, utilizing it by:
- Simmering garlic-infused chicken soup
- Blending raw crushed garlic into drinks
- Simply eating it raw
A 2001 study involving 146 participants found that consuming garlic from November to February significantly reduced the incidence of common cold infections–with only 24 reports of colds in the garlic group, compared to 65 in the placebo group.
Experts consider garlic safe for most people. However, if you’re taking blood-thinners, consult your healthcare provider before increasing your garlic consumption, as it can amplify the effects of these medications.
6. Vitamin D
Vitamin D is essential for a well-balanced and healthy immune system, as it helps modulate both innate and adaptive immune responses. Studies consistently show lower Vitamin D levels correlate with higher rates of autoimmune issues and acute infections–regardless of the season.
Your ideal dose of vitamin D is between 600 and 800 international units (IU) a day. Most people can get this amount through moderate sun exposure a few days a week.
But during winter months or in areas with less sunlight, consider supplementation to build your immune system.
7. Plant sterols
Some lesser-known nutrients that offer holistic immune support are plant sterols. Plant sterols or phytosterols are natural plant compounds with highly beneficial effects for immunity.
They specifically target TH1 and TH2 lymphocytes (a type of white blood cell) to normalize their function, improving healthy immune cell activity.
You can find them in foods such as:
- Vegetable oils
- Nuts
- Seeds
- Whole grains
- Fruits
- Vegetables
However, for a more potent dose, consider the supplement, Moducare. Moducare contains a specific blend of plant sterols and sterolins (proteins that regulate retention of plant sterols in the body) in a 100:1 ratio. Research has found this particular ratio best for balancing TH1 and TH2 immunity.
This is especially impactful if you’re suffering from:
- Allergies
- Autoimmune conditions
- Chronic stress, which can suppress immune function and increase your vulnerability to infections and even cancer
A study involving marathon runners found Moducare to help maintain stable immune function and cortisol levels during races, resulting in fewer respiratory infections and reduced inflammation.
Time to build your immune system naturally
Maintaining a strong and balanced immune system is critical for well-being and longevity–and it involves more than just the occasional healthy choice. By prioritizing the right habits and nutrients, you can more effectively ward off illnesses and even improve your overall mood and vitality.
Try these natural remedies as part of a healthy, active lifestyle, and you’ll see the benefits not only today–but well into the future.
References:
In brief: How does the immune system work? – InformedHealth.org – NCBI Bookshelf
In brief: The innate and adaptive immune systems – InformedHealth.org – NCBI Bookshelf.
Inflammageing: chronic inflammation in ageing, cardiovascular disease, and frailty – PMC
The Influence of Nutritional Factors on Immunological Outcomes
Quercetin, Inflammation and Immunity – PMC
Potential Implications of Quercetin in Autoimmune Diseases
Zinc as a Gatekeeper of Immune Function – PMC
Zinc – Health Professional Fact Sheet
Zinc for preventing and treating the common cold – PMC
Echinacea purpurea (L.) Moench: Biological and Pharmacological Properties. A Review.
Echinacea: a Miracle Herb against Aging and Cancer? Evidence In vivo in Mice – PMC
Antimicrobial Activity of Some Essential Oils—Present Status and Future Perspectives – PMC.
Immunomodulatory effects of inulin and its intestinal metabolites – PMC
Garlic for the common cold – PMC
Preventing the common cold with a garlic supplement: A double-blind, placebo-controlled survey
Vitamin D and the Immune System
Immunologic Effects of Vitamin D on Human Health and Disease – PMC.
The Relationship Between Vitamin D and Infections Including COVID-19: Any Hopes? – PMC
Seasonal variations in serum 25-hydroxy vitamin D levels in a Swedish cohort – PMC
Role of Exercise Intensity on Th1/Th2 Immune Modulations During the COVID-19 Pandemic – PMC
Understanding the development of Th2 cell-driven allergic airway disease in early life – PMC.
Th2 responses: Targeting type 2 immunity and the future of food allergy treatment – PMC
Academic stress-induced changes in Th1- and Th2-cytokine response – PMC
American Heart Association Recommendations for Physical Activity in Adults and Kids
Plant sterols and sterolins: a review of their immune-modulating properties
Psychological Stress and the Human Immune System: A Meta-Analytic Study of 30 Years of Inquiry
Chronic Stress Promotes Cancer Development – PMC
Conventional and pathogenic Th2 cells in inflammation, tissue repair, and fibrosis – PMC
