21 Simple Ways to Boost Your Immune System Naturally

As the weather drops and flu season approaches, it is vital to boost your immune system. The last thing I want this season is to be lying miserable on the couch, binge-watching Gilmore Girls, hoping that some extra water and rest will have me back up and running the next day.

Not to brag, but I have a particularly strong immune system and I rarely get sick. I actually put it to the test this summer, as I traveled around Europe for two months straight. Long nights, early mornings, jetlag, a carb-heavy diet, 20,000 steps a day—and I didn’t even sneeze. So, I had to put together a comprehensive article sharing everything I do and know about that could help you avoid getting sick this season.

I’ve already shared some of my favorite everyday habits in my post on how to avoid getting sick, but this guide goes even deeper. Send this article to that friend or family member who is always catching something.

DISCLAIMER: This article is for informational purposes only and is not intended as medical advice. Consult with your healthcare provider before making any changes—especially if you have existing health conditions.

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What Your Immune System Actually Does

Your immune system is made up of a network of cells, tissues, and organs that all work together to identify invaders (like viruses, bacteria, or toxins) and keep them from taking over. It is constantly scanning and responding to anything that could throw your body off balance.

So, supporting your immune system isn’t just about avoiding a cold. It also influences how energized you feel, how well your body bounces back, and even how your skin and digestion behave. That’s why boosting your immunity naturally through nutrition, supplements, and lifestyle shifts is worth the effort.

Immune System and Cancer

As someone who healed from cancer holistically, it is worth mentioning the importance of your immune system for long-term health. Our bodies are equipped to detect and eliminate cancer cells. Natural Killer (NK) cells, for example, help detect and destroy cancer cells before they can spread.

However, the issue arises when our immune system is weakened. Research shows that up to 80% of cancer patients have low Vitamin D levels, and vitamin D is key for healthy immune function.

So, while we want to avoid catching a cold as the weather drops, the immune system goes far beyond that, as it is so important for long-term health.

Labs to Check Your Immune Health

If you’re curious about how your immune system is actually functioning, there are a few labs you can ask your doctor about:

Vitamin D levels: Low vitamin D is strongly linked with weakened immunity.
CBC (Complete Blood Count): This gives a snapshot of your white blood cells (the ones that help fight infections). And you usually get this test done once a year as part of your annual physical.
CRP (C-reactive protein): It can show if your immune system is overactive or struggling. Aside from that, it is incredibly helpful at measuring inflammation and optimally, it should be below 1.
Immunoglobulin levels (IgA, IgG, IgM): These antibodies help defend against viruses and bacteria.

You don’t need every test on this list, but even checking vitamin D and CRP can give you insight into how your body’s defenses are doing.

Signs of a Low Immune System

You don’t always need labs to know how your immune system is doing. Some everyday signs include:

Getting sick more often than usual, or staying sick longer.
Cuts and wounds that take forever to heal.
Digestive issues like frequent bloating or irregular bowel movements.
Feeling tired all the time, even after a good night’s sleep.
Frequent skin flare-ups (rashes, acne, or eczema).

These symptoms aren’t always linked to a weak immune system, but they are definitely a sign that something might be out of balance, and it is worth looking into.

21 Ways to Boost Your Immune System Naturally

To make this article easy to digest and skimmable, I’ve grouped these 21 tips into categories, like food, supplements, lifestyle, etc. This way, you can quickly find what feels most doable for you.

Each tip is simple, practical, and backed by science (with a few personal favorites I do frequently).

You don’t have to do all 21 at once, but even picking a few and sticking with them consistently can make a big difference.

Before we start, a quick note: you’ll find all of the medical studies and sources for this article linked at the very bottom. That way, if you’re someone who likes to read the research for yourself (like I do), you’ll know exactly where the information is coming from.

Prioritize Immune-Boosting Foods

You truly are what you eat. And the food you choose to eat should be nourishing your body, so you feel your best. Here are some of the best immune-boosting foods to add to your meals.

Load Up On Foods High in Vitamin C

You have definitely heard to take Vitamin C when you feel like you’re about to get sick. Vitamin C is one of the most well-known nutrients for immune health. It helps stimulate the production of white blood cells (immune system cells) and acts as a powerful antioxidant to protect cells from damage.

Since your body can’t store vitamin C, it’s important to get a steady supply through food or supplementation.

Foods rich in Vitamin C: Kiwis, citrus fruits, bell peppers, and papaya are all packed with vitamin C, which supports white blood cell production.

Consume Foods Rich in Zinc

Zinc helps white blood cells respond more effectively when they detect viruses or bacteria. It also plays a role in wound healing and regulating inflammation.

Since your body doesn’t store zinc, it’s important to get it regularly through diet.

Research has also shown that zinc supplementation can help shorten the duration of the common cold when taken at the first sign of symptoms.

Foods rich in zinc: oysters, pumpkin seeds, grass-fed beef, cashews, lentils, and chickpeas.

Spices That Support Your Immune System

Spices have been used for centuries in medicine, and modern research backs up their immune-supportive benefits:

Garlic: Contains compounds like allicin, which have natural antibacterial and antiviral effects. Some studies even suggest garlic supplementation can reduce how often you catch colds.
Ginger: Known for its anti-inflammatory and antioxidant properties, ginger can stimulate the production of white blood cells.
Turmeric: The active compound, curcumin, helps regulate inflammation and the immune system. Pairing turmeric with black pepper boosts absorption and makes it even more effective. I personally supplement with turmeric and also make turmeric shots here and there.

What are the benefits of eating raw garlic?

Cooking garlic reduces its allicin content, so if you want the biggest immune boost, raw is best.

This is my least favorite thing to consume because I’m not going to sugarcoat it; it sucks. It burns, causes stomach discomfort, and your breath will smell. But I can’t stress enough how well it works to either recover from a cold faster or prevent catching one altogether.

I simply chop it into really small pieces and swallow it. I like to chase it with either water or a juice of some kind to get rid of the garlic flavor. Some people choose to chop it up and add it to salads.

Supplements That Boost Your Immune System

Food will always come first, but sometimes your immune system needs extra support, especially during stressful seasons, travel, or the middle of winter. That is where supplements come in.

I want to pause here and say this: the supplements I recommend are ones I’ve either taken myself or that my integrative physician has recommended to me directly. I don’t believe in throwing random powders and pills into your routine just because they’re trending. Quality matters, and not all supplements are created equal. So, when I suggest something here, know that it’s been vetted and comes from a reputable brand I trust.

Here are the best supplements to boost your immune system.

Vitamin D

Vitamin D plays a huge role in how your immune system communicates. And most people are actually deficient in it. Low vitamin D has been linked to higher rates of infection.

Aside from taking a supplement, I recommend going outside and getting some sunlight. However, the time of day and amount of skin exposed matter, so 15 minutes outside around noon is perfect.

Here’s the thing though: when you supplement with vitamin D, it’s best to pair it with vitamin K2. Why? Because vitamin D helps your body absorb calcium, but without K2, that calcium can end up in the wrong places (like arteries) instead of your bones and teeth. Vitamin K2 directs calcium where it should go, making it safer and more effective.

As for dosage, most experts recommend getting your vitamin D tested first. Many people need anywhere from 1,000–5,000 IU per day to maintain optimal levels, but it depends on your body, sun exposure, and baseline labs. Look for Vitamin D3 (cholecalciferol) rather than D2, since D3 is the form your body naturally produces from sunlight and absorbs more efficiently.

Vitamin D is fat-soluble, so take it with foods containing healthy fats to ensure your body absorbs it more efficiently.

Bottom line: it is safer to skip the cheap supplements and go for a high-quality D3 + K2 supplement from a reputable brand, like the one below.

Foods high in vitamin D: fatty fish, egg yolks, mushrooms, but sunlight is still the best source.

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Vitamin C

Vitamin C helps stimulate white blood cells and protects them from oxidative stress, so they can fight more effectively. On top of that, it plays a key role in collagen production, so it’ll give you glowy skin too.

A supplement can be helpful when you’re not eating enough vitamin-C-rich foods, or if you usually get sick during the colder seasons.

When choosing a supplement:

Skip the sugary powders: Many popular products (like Emergen-C) add sugar or artificial sweeteners, which can actually compete with vitamin C for absorption.
Look for high-quality forms: Buffered vitamin C (like calcium ascorbate or sodium ascorbate) is gentler on the stomach than plain ascorbic acid. Liposomal vitamin C is another great option since it’s absorbed more efficiently.
Dosage matters. The recommended daily allowance (RDA) is only 75–90 mg, but many people take 500–1,000 mg per day for immune support. At some point, I was taking 8,000 mg daily. Since vitamin C is water-soluble, your body excretes what it doesn’t need. So, unless you have a pre-existing kidney condition or you’re doing high-dose vitamin IVs consistently, don’t worry about taking too much.

My favorite vitamin C supplement is Vitality C. It is a clinical strength supplement, has high-quality ingredients, and is efficient. If you get sick often, I recommend you get this one; however, if you want gentle support, go with the other options added below.

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A Note on Vitamin C IVs

Another way of getting vitamin C is intravenously, where vitamin C delivered directly into your bloodstream through an IV drip. This bypasses digestion and allows for much higher blood concentrations than you could ever get from food or oral supplements alone.

You can walk into your local wellness clinic, and they usually have an “immunity cocktail”, which mixes vitamin C, zinc, and minerals, to give you an immune boost.

For most people, a high-quality oral supplement plus vitamin C–rich foods is plenty to keep the immune system strong. But for an extra boost, an IV is worth looking into. I love going to my local Restore Hyper Wellness, and if you’re in NYC, check out Invita (tell them I sent you for VIP treatment).

Zinc

A zinc supplement can be a game-changer when you actually feel something coming on. Studies show zinc can help shorten the duration of colds if taken early.

When choosing a zinc supplement, I recommend going for zinc picolinate as it is the most well-absorbed form. As for dosage, 15-30 mg per day is perfect. Avoid taking zinc on an empty stomach, as it can cause nausea.

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Quercetin

Quercetin is a powerful plant flavonoid found in apples, onions, and green tea. It’s known for its antioxidant and anti-inflammatory effects, but it also helps regulate histamine and supports antiviral defenses.

Some studies suggest quercetin can make vitamin C work even better, which is why you’ll often see them paired together in immune supplements.

Since quercetin is fat-soluble, taking it with a meal that contains healthy fats can improve absorption.

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Probiotics

Since so much of your immune system lives in your gut, it makes sense that probiotics can help.

Probiotics interact with immune cells in the gut, which helps stimulate their activity and enhances their ability to fight infections. Research shows that people who take probiotics regularly often report fewer respiratory infections, and if they do, the duration of the cold is shorter.

We’ll go further into the importance and link between the gut and immune system later in the article.

When it comes to choosing a probiotic, look for a broad-spectrum, multi-strain probiotic with at least 10–50 billion CFU (colony-forming units). You can take them with or without food. I personally take Xymogen Probiomax at night on an empty stomach to enhance absorption.

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Beta Glucan & Medicinal Mushrooms

Beta-glucan is a type of soluble fiber found in oats, barley, and mushrooms (like reishi, maitake, and shiitake). It helps “train” your immune system to respond more effectively without overstimulating it.

Studies have shown that beta-glucans can reduce the frequency and severity of colds and respiratory infections, especially in people who tend to get sick often. They’re also being studied for their role in cancer therapy support because of their effect on NK cells.

You have plenty of options when it comes to getting beta-glucan. You can either take a beta-glucan 1,3D supplement or you can take a mushroom powder or capsule (turkey tail, reishi, or shiitake).

Beta glucan 1,3D supplements, like the one below, are highly standardized, so you know the exact dose you’re getting. This form is often used in clinical trials and is considered the “active compound”.

You can also choose to get it from mushrooms in the form of powders or capsules. Mushrooms naturally contain beta-glucans, but also have other compounds. For example, turkey tail mushrooms are rich in PSK (polysaccharide-K), which has been studied in Japan for immune and cancer support.

However, the quantity of beta-glucan content in mushrooms is not as precise.

You can also take both, a high-quality beta-glucan supplement, along with a mushroom blend in the form of hot chocolate (Om and Ryze are my favorite brands for this).

I have been taking Beta Glucan 1,3D and mushroom supplements on and off since my cancer diagnosis.

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Immune System and Gut Health

Around 70% of your immune cells live in your gut, so if your gut is struggling, your immune system will too.

When the gut is out of balance (whether from antibiotics, too much sugar, stress, or processed foods), your immune system can start slacking.

When traveling for extended periods of time, I prioritize my gut health because it is so tightly linked with the immune system and mental health.

Ways to Support Gut Health

Eat fermented foods: Fermented foods are a natural source of probiotics, therefore supporting a balanced gut microbiome.
- Fermented foods include: sauerkraut, kimchi, yogurt, kefir, miso, and kombucha.
Add fiber to your diet: Fiber feeds your good gut bacteria, which then produce short-chain fatty acids (like butyrate) that help regulate your immune response.
Consider a probiotic: Not everyone eats enough fermented foods or fiber daily, and that’s where a probiotic can help. Scroll up to find probiotic recommendations.
Limit processed foods and sugar: Ultra-processed foods and excess sugar can disrupt the gut microbiome and promote inflammation. It doesn’t mean you need to cut everything out, but keeping processed food as an occasional treat and focusing on whole foods is good for your gut health.
Consider digestive enzymes: When your digestion is sluggish, food particles may not break down completely, which can stress your gut. Digestive enzymes help you break down food more efficiently, so your body absorbs the nutrients it needs.

As I’m writing this, I realize there’s so much more I want to share with you about gut health and overall wellness. If you drop your email below, you’ll be the first to get my gut health guide (plus other wellness articles) delivered straight to your inbox as soon as they go live.

Manage Stress & Prioritize Sleep

Lower Stress Levels

If there’s one thing that can tank your immune system faster than cold weather, it’s stress. When you’re constantly stressed, your body pumps out cortisol, and high cortisol over time weakens your immune system. Chronic stress also inhibits your ability to produce white blood cells, which are the cells that help you fight an infection.

Not to mention that higher levels of cortisol also affect your blood sugar and insulin response, potentially making you hold onto those extra pounds. But I’ll save that for another article.

There are many ways to lower stress levels, such as adopting a mindfulness practice, breathwork, and even supplementing with ashwagandha.

Improve Your Sleep Quality

I cannot emphasize enough how important sleep is for your long-term health. Among other important processes that take place while we sleep, during deep sleep, your body produces and releases cytokines, which are proteins that help fight infection and reduce inflammation.

Research has shown that poor sleep efficiency and shorter sleep duration predicted susceptibility to developing a cold. Meaning that your sleep habits directly impact your immune system.

Aim for 7–9 hours most nights and try to keep a consistent bedtime routine. There are certain things, like consuming caffeine in the evening or having a late meal, that can affect your sleep quality.

Huberman Lab’s sleep protocol is an amazing resource for learning more about how to get the best restorative sleep.

I personally track my sleep with the Ultrahuman ring, which shows me exactly how much deep and REM sleep I get each night. What I love most is being able to see how different habits (like eating late, having a drink, or even watching an action movie before bed) impact my sleep quality. It’s eye-opening to connect the dots and actually see the data when you’re trying to fine-tune your routine.

Lifestyle Habits That Strengthen Immunity

The way you move, rest, and even interact with your environment can all influence how resilient your immune system is.

Move Your Body Daily

Exercise boosts circulation, which helps immune cells travel through your body more efficiently. Even something as simple as a walk can boost your immune system. However, studies show that when you overtrain, it can have the opposite effect on your immune system. Due to the added stress, it actually weakens it.

Try Sauna or Cold Therapy

Saunas stimulate heat-shock proteins and improve circulation, while also nudging your body to increase white blood cell production.

Research shows that cold plunges or cold showers can boost your immune system by upregulating the production of immunoglobulins, which play a crucial role in defending the body against infections.

Both practices are linked to lower rates of respiratory infections and improved recovery.

My favorite way to habit stack both therapies is to sit in the sauna for 30 minutes and then take a cold shower to rinse off. It is not fun, and I still have to mentally prepare myself for the cold water, but I feel amazing afterwards.

Quick note on cold plunges

Cold plunges are currently trending and while they are amazing for lowering inflammation and boosting the immune system, it is not the best type of cold therapy for women in their fertile years. Depending on what phase of our cycle we are in, we might be more or less resilient to stress. And if we do a “stressful” therapy during our luteal phase, for example, it might backfire and spike our cortisol too much. The same thing goes for other wellness hacks like fasting.

Do Red Light Therapy

Red light therapy doesn’t just support skin and muscle recovery; it also reduces inflammation and boosts cellular energy (ATP), which makes immune cells work more effectively. Furthermore, it can help regulate immune cell production.

If you’re interested in learning more about red light therapy, I wrote an extensive article where I talk about how it works, its benefits, and how to choose a panel.

If you know me IRL, you know I can’t stop talking about red light therapy. In fact, I’m so obsessed with it, I purchased a travel-friendly panel to take with me to Europe this summer. I have been doing red light therapy for over a year, and I’ve personally found it helps me feel less run-down during stressful seasons.

@ssofiasolis I swear by red light therapy ❤️‍🔥 It isn’t amazing just for your skin, but it also: – helps with joint pain – reduces inflammation – helps with hair growth – can help with weight loss – helps with muscle repair – myopia control & prevention – deeper sleep & so much more!! Let me know if you have any questions 🫡 #redlighttherapy #redlighttherapybenefits #redlighttherapyathome #biohacking #wellnessjourney #healingjournal #chemotherapy ♬ Bossa Nova Easy Listening(1302379) – yousuke

Recommended for you: 12 Amazing Benefits of Red Light Therapy & All You Need to Know

Stay Hydrated

Hydration keeps your lymphatic system moving, which is essential for circulating immune cells and clearing waste.

Water is key, but don’t forget electrolytes (sodium, potassium, and magnesium), as they help your cells actually use the water you drink.

You could get electrolyte powders such as LMNT, but I’d rather buy a high-quality sea salt like Redmond’s or Baja Gold. It is more affordable, and there are no added ingredients. Coconut water is great for hydration, too, just make sure it has no sneaky ingredients like added sugar.

If you really want to purchase a hydration supplement, the highest quality one is Quinton Isotonic. It is a seawater-based supplement that contains over 70 bioavailable minerals. I use it on days when I need extra minerals and hydration, for example, on long travel days, or when I go to the sauna, and when I feel like I might be getting sick.

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Touch Some Grass

Spending time in nature reduces stress hormones, boosts mood, and helps regulate your circadian rhythm (which improves sleep and, in turn, immunity).

One practice I’ve personally found powerful is grounding, which is literally walking barefoot on grass, sand, or soil so your body makes direct contact with the earth.

I know it can sound a little “woo,” but there’s actual research backing it up:

A 2012 review in the Journal of Environmental and Public Health found that grounding can reduce inflammation, improve sleep, and balance cortisol levels.
Other studies suggest it may help normalize immune responses by reducing oxidative stress and supporting the body’s electrical balance.

And if you live somewhere where that’s not always possible, like me living in NYC, grounding mats and sheets are a great indoor alternative.

I actually own both, and crazily enough, I was able to notice a difference. Using my Ultrahuman ring, I was able to compare my sleep quality on nights when I slept with my grounding sheet versus without it, and my sleep score was higher when I was grounded.

FAQs About Boosting Your Immune System

Do supplements really work, or should I just focus on food?

Most of us don’t eat perfectly every day, and things like stress, travel, and modern farming can deplete nutrient levels. High-quality supplements can fill that gap.

What’s the #1 thing to start with if I feel overwhelmed?

Start with sleep. Getting consistent, high-quality rest helps your body produce infection-fighting cells at night. Once you’ve nailed sleep, layer in nutrition or supplements.

Can I really “boost” my immune system?

You can’t flip a switch and make your immune system invincible, but you can support it so it works more efficiently.

How do I know if my immune system is weak?

Frequent colds, slow wound healing, constant fatigue, or digestive issues are all red flags. If you’re unsure, labs like vitamin D levels, CBC, or CRP can give a clearer picture.

At the end of the day, there’s no single magic pill to boost your immune system; it’s really about the little daily choices that add up. My advice? Start small. Pick one or two habits from this list that feel realistic for you right now, and build from there.

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21 Simple Ways to Boost Your Immune System Naturally