Having a strong immune system isn't something many people think about until they are already sick. Being proactive and taking steps to boost your immune system is one of the best things you can do for both short and long-term health.
Luckily, there are simple ways to naturally boost your immune system to help avoid illness, enhance your body's resilience and energy levels, and support your overall health.
Five Ways to Boost Your Immune System Naturally
1: Nutrition and Immunity
Hippocrates said, "Let food be thy medicine and medicine be thy food." It's true-- a well-balanced and nutritious diet can be as beneficial (if not more) for your health as medication.
What you eat has a significant impact on your immune health. Every bite of food provides the nutrients and energy your body needs to function properly, including your immune system.
Conversely, certain foods can compromise immune function. For example, excessive sugar and processed foods may impair your immune response and increase inflammation, making you more vulnerable to illness and disease.
Proper nutrition ensures your immune system has the support it needs to operate at its best, fight off pathogens and maintain overall health. By making mindful choices about what foods you eat, you're not just fueling your body—you're actively supporting the cells and processes that keep you healthy.
Here are some foods that boost immunity that you should aim to include in your diet:
Fermented Foods
Many people don't realize that the gut and immune system are closely connected. A healthy gut is crucial for a strong immune system. It plays a significant role in immune function and inflammation regulation.
One of the best ways to keep your gut healthy is to eat fermented foods because they are rich in probiotics, which are beneficial bacteria that support gut health. Examples of fermented foods to include in your diet to promote better gut health are yogurt, kefir, and sauerkraut.
However, depending on the amount, consistency, and quality, these foods alone might not provide enough diverse bacteria. Adding a daily gut health supplement with quality prebiotics, probiotics, and digestive enzymes can give you extra support and balance for optimal gut and immune health.
Citrus Fruits
You've probably heard most of your life that vitamin C is an excellent immune booster. This is because vitamin C fights free radicals and boosts the production of white blood cells, which are essential for fighting off infections and strengthening the immune response.
The human body cannot make vitamin C, so you have to get it from foods or supplementation. Citrus fruits are well-known for their high vitamin C content. Including citrus fruits such as oranges, grapefruits, and lemons in your diet to ensure you are getting enough vitamin C to support immune health.
Bell Peppers
Bell peppers are another excellent source of vitamin C. This vitamin, along with antioxidants found in bell peppers, supports a strong immune system. Incorporating red, yellow, and green bell peppers into your diet can help enhance your body's ability to ward off illnesses.
Fatty Fish
Fatty fish, such as salmon, mackerel, and sardines, are excellent sources of omega-3 fatty acids, which are known for their anti-inflammatory properties. Reducing excess inflammation throughout the body can help support overall immune health.
If you don’t like fish or feel like you don’t get enough omega-3 fatty acids, you should consider a quality omega-3 supplement.
Ginger
Ginger is said to have anti-inflammatory properties. It also has antioxidants that can aid in maintaining a healthy immune system. Add fresh ginger to a few of your meals each week, or have some ginger tea every day.
Garlic
Garlic contains allicin and other compounds that have been shown to enhance immune cell function and provide antimicrobial benefits. Incorporating garlic cloves or supplements into your diet can help bolster your body's defenses against illness.
Turmeric
Turmeric contains curcumin, a compound with potent anti-inflammatory and antioxidant effects. Curcumin helps reduce inflammation and supports immune health by combating oxidative stress.
You can add fresh turmeric root to your meals; however, you would need to add a lot to achieve the levels of curcumin that provide significant benefits. Additionally, curcumin is best absorbed when consumed with black pepper.
A quality turmeric supplement is a better option if you want to ensure you consume enough curcumin to benefit from its immune-boosting effects.
Broccoli
Broccoli is packed with essential nutrients like vitamins A, C, and E and antioxidants that play a key role in immune health. These nutrients support immune function and help protect the body from harmful pathogens.
If you aren't a fan of raw or steamed broccoli, try a different cooking method. Many find that roasting or air-frying vegetables completely changes the way they taste. You can also get an immune-boosting dose of these essential nutrients in a quality greens powder.
Spinach
Spinach is another green veggie packed with antioxidants and vitamins A, C, and E. It also contains folate, which is shown to boost immunity.
Not a fan of the taste? Try sauteeing it in oil with anti-inflammatory properties, such as avocado or flaxseed oil, or add some to a lettuce blend for a healthy salad or wrap.
Almonds
Eating raw almonds or almond butter can help provide the nutrients needed for a stronger immune system. Almonds are a great source of vitamin E, which is essential for maintaining a healthy immune system. Vitamin E acts as an antioxidant, helping to protect cells and enhance immune response.
Sunflower Seeds
Sunflower seeds are another nut that is high in vitamin E and antioxidants. They also have the vitamin selenium. Research shows that selenium can enhance your immune system in two ways. It not only activates your immune response when needed but also signals it to slow down, helping to prevent chronic inflammation.
Include raw sunflower seeds as a topper on a salad, mixed into a meal, or have a handful as a snack!
Water
While not a food, water is vital for immune health. Staying well-hydrated is essential for maintaining bodily functions, including the immune system.
Water helps flush out toxins and bacteria, supports nutrient and oxygen circulation, and eliminates waste. Drinking plenty of water throughout the day ensures your immune system can function optimally.
2: Exercise and Immunity
There are many ways that getting in a regular lift and cardio can support a stronger immune system. One of the most significant is that physical activity boosts circulation. Enhanced circulation ensures that immune cells can quickly detect and respond to potential threats, improving your body's ability to fend off infections.
Additionally, exercise promotes the release of endorphins and reduces stress hormones like cortisol, which can negatively impact immune function. We'll dive deeper into sleep and immunity next.
One thing to note is that you don't want to overdo it. Regular exercise is no doubt beneficial for your immune system, but excessive exercise without proper nutrition and recovery can sometimes weaken the immune system and increase susceptibility to illness.
3: Sleep and Immunity
During sleep, your body undergoes critical repair processes and releases cytokines, which are proteins that help regulate immune responses and inflammation. Cytokines are crucial for fighting infections and reducing inflammation, making adequate sleep vital for a well-functioning immune system.
Lack of sleep can impair the production of these protective proteins and reduce the effectiveness of immune cells, leaving you more vulnerable to illnesses. Not getting enough sleep can also slow your recovery if you become ill. Chronic sleep deprivation is also linked to an increased risk of serious illness and diseases such as diabetes and cardiovascular diseases.
For optimal immune support, most adults should aim for seven to eight hours of quality sleep each night and maintain a consistent sleep schedule. If you have trouble falling or staying asleep, try taking a magnesium supplement before bed. Certain types of magnesium, such as magnesium glycinate, are shown to help with sleep by calming the nervous system. You could also try a supplement rich in L-theanine, an amino acid shown to promote relaxation.
4: Stress Management and Immunity
Chronic stress releases hormones like cortisol, which can weaken your immune system and make you more prone to illness. When stress is ongoing, your body will also struggle to fight off infections and heal itself if you do become sick.
Stress is a part of life—whether it's a rough day or a tough season. Learning to manage stress is crucial for keeping your immune system strong. To help manage stress levels, try incorporating techniques like mindfulness, journaling, deep breathing, yoga, and regular exercise. Relaxing practices such as these can help lower cortisol levels and support your overall immune health.
There are also supplements that can offer mood support by promoting focus and clarity, balancing stress and anxiety, and regulating cortisol levels.
5: Supplements and Immunity: The Role of Supplements in Immune Health
Are supplements required to have a healthy immune system? Maybe, maybe not. It depends on how strong your immune system is in general and how well you adhere to the natural immune boosters mentioned above.
Even then, most Americans don't get enough proper nutrients, efficient sleep, or manage stress properly; therefore, supplementing with certain vitamins and minerals might be necessary for optimal immune support and function.
Supplements that Help Strengthen Immunity
Supplements can step in and fill the gaps when dietary intake is insufficient, stress levels are high or unmanaged, and in cases where sleep is a struggle.
If you want to ensure that your immune system is functioning at its best, here are some supplements to consider that can help strengthen immunity:
A Daily Multivitamin
A multivitamin should not be taken as a substitute for a healthy diet. However, most Americans don't get enough diversity in their diets to support a strong immune system. We also tend to use essential nutrients at a higher rate than they can be resupplied.
A quality multivitamin can provide most, if not all, essential nutrients that facilitate cellular energy production and support immune health. Taking a multivitamin is a convenient way to ensure you get enough vitamins and minerals to keep your immune system strong.
You won't find a better daily multivitamin than Revive Multivitamin. It contains key micronutrients, potent antioxidants, and phytonutrients—all essential for supporting overall health and boosting your immune system.
Zinc
Zinc is an essential mineral that supports several body functions, including maintaining healthy immune function. It supports the development and function of immune cells and can even help reduce the duration of common colds.
When choosing a zinc supplement, don't assume all are equal. The zinc supplement you take for immune support should be a high-quality, highly bioavailable form that contains enough zinc per serving to be beneficial.
Relive Zinc Carnosine is a great zinc supplement to consider. It combines the immune-boosting power of zinc with the protective benefits of carnosine to support both your immune system and digestive health.
As mentioned earlier, a healthy gut is crucial to healthy immune function. This supplement helps maintain a strong gut lining while protecting it from oxidative stress, making it a smart choice for immune support and overall gut health.
Another excellent zinc supplement is Revive Zinc, which is a bit different from most zinc supplements. It contains OptiZinc®, a patented combination of both zinc and the essential amino acid methionine.
Research shows this combo makes zinc more absorbable than other zinc compounds and, therefore, more readily available for the body's needs. It also contains copper citrate, which is also known to help support a healthy immune system.
Vitamin C
Vitamin C is well known for its immune-boosting properties. It acts as a powerful antioxidant, helps protect cells, and promotes the production of white blood cells.
Consuming foods rich in vitamin C can enhance your body's ability to fight off infections.
If you don't get enough vitamin C in your diet, have been exposed to high levels of stress, or are trying to fight off illness, you could benefit from additional vitamin C support in supplement form.
Elderberry
Elderberries are rich in flavonoids that may help reduce inflammation and boost the immune system. Some studies suggest they can also ease flu symptoms and shorten their duration when taken early, as well as potentially help treat bacterial infections.
Getting benefits from this fruit directly from food can be tricky. While cooked elderberries are used in jams, pies, and even wine, these foods typically don't offer the immune-boosting properties that elderberry is famous for. Plus, raw elderberries, along with other parts of the elder tree, are actually poisonous and should never be consumed.
The safest and most reliable way to reap the immune benefits of elderberry is through a supplement specifically formulated to provide the proper dosage and concentration.
Magnesium
Depending on the source, it's said that 50-75% of people don't get enough magnesium. Magnesium supports over 300 biochemical reactions in the body, including those involved in immune function.
Incorporating a quality magnesium supplement into your daily routine is not only a good idea for immune health but also essential for overall wellness, including muscle function, nerve health, and stress management.
There are several different forms of magnesium, and magnesium glycinate is considered one of the best for immune support due to its high absorption rate and gentle effect on the stomach. It is often recommended by doctors for those with magnesium deficiencies.
Revive Magnesium Glycinate is a high-quality supplement that combines magnesium with glycine to promote optimal health. This natural formula helps maintain healthy magnesium levels while supporting relaxation and stress relief, which are crucial for a strong immune system.
Immunity Blends
A blend of the abovementioned vitamins and minerals is often the best approach for boosting immunity. For example, let's say your immune system is already compromised, or you want to optimize immunity during cold and flu season. You might want to give your body a more significant boost to stay healthy.
Revive Immune Defense is a great immunity blend that contains a powerful combination of vitamin C, zinc, elderberry, turmeric, quercetin, and other well-known immune support ingredients designed to optimize the strength of your immune system.
If winding down to fall asleep or managing stress is a struggle, you might want to try a mood support blend such as Revive Cortisol Support, which is a blend of five different ingredients to help your body fight against Cortisol.
Calm+ is another great blend for stress management. It is formulated with a unique blend of potent natural ingredients designed to promote relaxation, reduce stress, and support a healthy mood.
Conclusion
Having a strong immune system is not only crucial for warding off common illnesses; it is also vital for supporting your overall health and well-being. Taking proactive steps to strengthen your immune system can help you stay healthier, recover faster, and feel your best every day.
Ensure that you support your immune system through proper nutrition, exercise, adequate sleep, managing stress, and the right supplements so you can enhance your overall health, have more energy, lessen your chance of illness and disease, and enjoy a better quality of life.