Best Herbs to Boost Your Immune System Naturally
Your immune system works tirelessly to keep you healthy, but sometimes it needs a little extra support. This is where immune-boosting herbs come in—a natural way to give your body the love it deserves! With more people turning to plant-based remedies, now is the perfect time to explore how herbs for immune support can enhance your overall health.
Herbs for immune support
Herbs have been used for immune support for centuries. Now science is getting caught up to speed with all of their medicinal properties! Many immune-boosting herbs are rich in antioxidants, adaptogens, and anti-inflammatory compounds that actively support your body's natural defenses.
- Antioxidants neutralize harmful free radicals, reducing stress on the immune system.
- Adaptogens help the body manage stress, a known suppressor of immunity.
- Anti-inflammatory properties calm chronic inflammation, keeping your immune system in peak condition.
For more ways to supercharge your health, check out greens powder benefits for a convenient daily nutrient boost.
The 10 best herbs for the immune system
There are so many different types immune-boosting herbs, but here are our top 10 best herbs for the immune system to keep on your radar:
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Elderberry
Packed with antioxidants and antiviral properties, elderberry is a seasonal favorite for combating colds and flu.
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Echinacea
This immune system stimulator is known to reduce the severity of infections and speed up recovery.
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Astragalus
Yuri Antonenko
An adaptogenic herb, astragalus strengthens long-term immunity and helps your body adapt to stress.
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Ginger
Uzair Ali
Ginger supports respiratory health and has anti-inflammatory benefits to keep you feeling strong.
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Turmeric
Hilary Hahn
Thanks to curcumin, turmeric is a powerhouse for reducing inflammation and supporting overall immunity.
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Garlic
Its antimicrobial properties and ability to boost immune cell activity make garlic a staple for health-conscious individuals.
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Andrographis
IndiaMart
Known for supporting respiratory health, Andrographis is especially helpful during flu season.
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Licorice root
Healthline
This soothing herb not only calms the throat but also bolsters the immune response.
- Ashwagandha
Ashwagandha’s adaptogenic properties help balance stress and promote immunity. It also helps fight against sleeplessness and fatigue!
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Tulsi (holy basil)
Urwann
Tulsi is revered for its ability to reduce inflammation and manage stress, two key factors for a robust immune system. It also aids support in reducing blood pressure and blood sugar!
Wondering how to take these herbs? We’d suggest pairing with a nutrient-dense and our daily Greens to amplify their immune-boosting benefits!
How to incorporate immune-boosting herbs into your routine
Integrating herbs to boost the immune system into your daily life doesn’t have to be complicated. It is all about incorporating into drinks you may already consume or forms that make it easy for you to always remember to take!
Herbal teas and infusions
One of the easiest ways to take herbs is to drink them! For beginners, brew a cup of tulsi or ginger tea for a comforting immune boost. Just as you make your normal teas at home, you can swap for your favorite herbs. All you have to do is steep in water!
Supplements and capsules
If you don’t have as much time on your hands, or maybe tea is just not your drink of choice, don’t worry! You can also purchase a lot of these herbs in capsule supplement forms. This makes it easy to take at the suggested hour of the day (typically with a meal).
Cooking with immune-boosting herbs
Sometimes we forget that herbs to boost the immune system are used in a lot of our favorite dishes. Add garlic, turmeric, and ginger to your meals for both flavor and immune-boosting properties! A key tip is to always have a basket (stored in a dry area of your kitchen) that is full of these herbs!
DIY tinctures and extracts
If you have more time on your hands, a great way to get creative and hands-on is to make the tinctures yourself! There are many tutorials online that will teach you how to take your particular herb of choice and make it a tincture or extract that you can take with water or directly in the mouth.
How to maximize the benefits of herbs for boosting immunity
Now that you understand the different herbs to boost the immune system and how you can take them, the next step is maximizing all of the benefits!
- Combine for synergy: Did you know that some herbs naturally mix well together? For example, turmeric and ginger combine for amplified anti-inflammatory effects! Try adding both to your next smoothie or juice.
- Use seasonally: Certain herbs help aid in different times of the year. For example, elderberry is ideal for winter, while astragalus offers year-round support.
- Pair with healthy habits: Overall, you have to be taking care of the rest of your body as you are introducing these herbs! Proper hydration (see best drinks for hydration), nutrition, and post-activity recovery with whey protein can amplify the benefits of herbs.
Are Herbs to Boost the Immune System Enough?
Your immune health shouldn’t be solely reliant on these immune-boosting herbs. Your approach to health should be more holistic; meaning that you need to properly fuel yourself with nutrients, constantly stay hydrated, and form healthy habits like early sleep, yoga or meditation for stress management and regular exercise. If you aren’t tackling all of the other categories, you aren’t giving the herbs a chance to do their magic!
Ready to try herbs for boosting immunity?
Incorporating herbs for immune system health into your lifestyle is a natural, effective way to support your immune system. Whether it’s a daily cup of herbal tea or taking part of your homemade tincture, these habits can make a big difference. Explore these herbs, find what works best for you, and take the first step toward a healthier, stronger you!
References
- Panossian, A., & Wikman, G. (2010). Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity. Pharmaceuticals (Basel, Switzerland), 3(1), 188–224. https://doi.org/10.3390/ph3010188
- Harvard Health. (2019, January 31). Understanding antioxidants. https://www.health.harvard.edu/staying-healthy/understanding-antioxidants.
- Ghasemian, M., Owlia, S., & Owlia, M. B. (2016). Review of Anti-Inflammatory Herbal Medicines. Advances in pharmacological sciences, 2016, 9130979. https://doi.org/10.1155/2016/9130979
- Tiralongo, E., Wee, S. S., & Lea, R. A. (2016). Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial. Nutrients, 8(4), 182. https://doi.org/10.3390/nu8040182
- Aucoin, M., Cooley, K., Saunders, P. R., Carè, J., Anheyer, D., Medina, D. N., Cardozo, V., Remy, D., Hannan, N., & Garber, A. (2020). The effect of Echinacea spp. on the prevention or treatment of COVID-19 and other respiratory tract infections in humans: A rapid review. Advances in integrative medicine, 7(4), 203–217. https://doi.org/10.1016/j.aimed.2020.07.004
- Astragalus: Usefulness and safety. (n.d.). NCCIH. https://www.nccih.nih.gov/health/astragalus
- Kunnumakkara, A. B., Hegde, M., Parama, D., Girisa, S., Kumar, A., Daimary, U. D., Garodia, P., Yenisetti, S. C., Oommen, O. V., & Aggarwal, B. B. (2023). Role of Turmeric and Curcumin in Prevention and Treatment of Chronic Diseases: Lessons Learned from Clinical Trials. ACS pharmacology & translational science, 6(4), 447–518. https://doi.org/10.1021/acsptsci.2c00012
- Intharuksa, A., Arunotayanun, W., Yooin, W., & Sirisa-Ard, P. (2022). A Comprehensive Review of Andrographis paniculata (Burm. f.) Nees and Its Constituents as Potential Lead Compounds for COVID-19 Drug Discovery. Molecules (Basel, Switzerland), 27(14), 4479. https://doi.org/10.3390/molecules27144479
- Licorice root: Usefulness and safety. (n.d.). NCCIH. https://www.nccih.nih.gov/health/licorice-root
- Mikulska, P., Malinowska, M., Ignacyk, M., Szustowski, P., Nowak, J., Pesta, K., Szeląg, M., Szklanny, D., Judasz, E., Kaczmarek, G., Ejiohuo, O. P., Paczkowska-Walendowska, M., Gościniak, A., & Cielecka-Piontek, J. (2023). Ashwagandha (Withania somnifera)-Current Research on the Health-Promoting Activities: A Narrative Review. Pharmaceutics, 15(4), 1057. https://doi.org/10.3390/pharmaceutics15041057