Natural Immunity Boosters: Herbs and Nutrients to Support Your Immunity This Winter

Immune-Boosting Herbs

1. Echinacea (Echinacea purpurea)

Echinacea is one of the most well-researched immune-modulating herbs. It stimulates the activity of macrophages — the cells that engulf and destroy pathogens — and increases the production of natural killer (NK) cells, which are a critical part of your innate immune system and have the role of patrolling the body looking for pathogenic cells to kill and destroy. Echinacea is specifically indicated for early intervention and studies have shown that it may reduce the risk of catching an illness by up to 58% and can shorten the duration of symptoms when taken early.

Best for: Prevention during high-risk times and early intervention at the first sign of symptoms

2. Elderberry (Sambucus nigra)

Elderberry is rich in anthocyanins which is a potent antioxidant that protects cells from damage and supports healthy inflammatory responses. Elderberry has been shown to inhibit viral replication and directly enhance the immune response against respiratory viruses, including some strains of influenza.

Best for: Reducing severity and duration of cold and flu symptoms.

3. Astragalus (Astragalus membranaceus) 

Astragalus is an immune-modulating herb used to support long-term immune resilience. It has been shown to stimulate white blood cell production, enhance macrophage and natural killer (NK) cell activity, and support the body’s stress response through its adaptogenic properties. By supporting adrenal gland function and reducing the impact of chronic stress on the immune system, astragalus may help improve immune readiness and reduce susceptibility to illness, particularly when used preventatively throughout winter.

Best for: Building immune resilience and preventing frequent infections.
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4. Andrographis (Andrographis paniculata)

Known for its antiviral and anti-inflammatory properties, andrographis has been shown to significantly reduce the severity of upper respiratory infections, including sore throat, fever, and cough. It stimulates both innate and adaptive immune responses and has a long history to enhance immune function and alleviate symptoms of viral infections.

Best for: Acute immune support when you're already feeling unwell.
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Key Nutrients for Immune Strength

1. Vitamin C

Vitamin C is a powerful antioxidant that is essential for the healthy functioning of immune cells and supports the production and function of white blood cells, which are crucial for fighting infections. It also helps regenerate other antioxidants like vitamin E, reducing oxidative stress and enhances skin barrier function against pathogens. During infection, vitamin C is rapidly depleted, so having good baseline levels is crucial.

Best sources: Citrus fruits (oranges, lemons), strawberries, kiwi, broccoli, red capsicum.

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2. Vitamin D

Vitamin D is vital for the activation and modulation of the immune system and immune response. It modulates both innate and adaptive immunity by enhancing the pathogen-fighting effects of monocytes and macrophages, and is crucial for the activation of T-cells (which are primarily responsible for identifying and eliminating pathogens).

Best sources: Sun exposure (about 15 minutes daily on bare skin when possible), fatty fish like salmon and mackerel, eggs, and fortified foods, supplementation.

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3. Zinc

Zinc is crucial for the development and function of immune cells, including neutrophils and natural killer cells. It also has antioxidant properties and direct antiviral effects and supports mucosal integrity (your body's first line of defense against pathogens), and wound healing. Zinc deficiency is surprisingly common, especially in winter months when immune demands are higher.

Best sources: Pumpkin seeds, oysters, beef, cashews, chickpeas, and quinoa

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4. Probiotics

Around 70% of the immune system resides in the gut, making a healthy microbiome critical to immune resilience. Probiotics play a key role in supporting immune health by maintaining a healthy balance of gut flora. They help prevent the growth of harmful bacteria by competing for nutrients and space on the gut lining, produce antimicrobial compounds to inhibit pathogens, and strengthen the intestinal barrier to block foreign substances from entering the body. Probiotics also help reduce inflammation by encouraging the growth of beneficial, anti-inflammatory bacteria.

Best sources: Fermented foods like sauerkraut, kimchi, kefir, yogurt, and kombucha, supplementation.

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Our immune systems are beautifully complex and responsive, and with the right support, they can function at their best even during the most challenging times. Incorporating these herbs and nutrients into your winter routine can provide both immediate and long-term benefits — from reducing the frequency of infections to enhancing your body’s stress response and overall vitality. As always, it’s best to work with a qualified practitioner to determine what’s right for your individual needs. Need guidance on the best treatment or supplement protocol for your immune health? Book an appointment today to create a personalised plan to support your wellbeing this winter.