How to Improve Your Immune System: 8 Natural Wellness Practices

You can boost your immune system by adopting healthy lifestyle habits.

An improved immune system refers to the body’s capacity to protect itself from pathogens and other threats. You can boost your immune system by adopting healthy lifestyle habits.

Enhancing your immune system is crucial for maintaining overall health. These ten outstanding supplements offer essential nutrients, antioxidants, and anti-inflammatory properties that support your body in combating infections and remaining robust throughout the year.

Vitamin C (500–1000 mg daily)

This potent antioxidant boosts immune system performance, aids white blood cell activity, and offers protection against infections. It also contributes to shortening the duration of colds.

Vitamin D (1000–4000 IU daily)

Vitamin D plays a crucial role in modulating immune responses, decreasing inflammation, and providing protection against respiratory infections. A deficiency in this vitamin is associated with a higher risk of infections and a compromised immune system.

Zinc (8–11 mg daily)

Crucial for the proper functioning of immune cells and minimizing inflammation. It aids in wound healing, combats infections, and can reduce the length of common colds.

Elderberry extract  (300–600 mg daily)

Elderberry is packed with antioxidants and flavonoids, making it an excellent choice for boosting immunity, combating flu viruses, and alleviating cold symptoms more quickly. It is most effective when taken during illness.

Probiotics (1–10 billion CFU daily)

Probiotics promote gut health, a crucial factor for a strong immune system. They help maintain a healthy balance of beneficial bacteria, which can lower the risk of infections and enhance digestive function.

Echinacea (300–500 mg daily)

This herbal supplement enhances white blood cell activity, alleviates cold symptoms, and accelerates recovery when initiated at the first signs of illness.

Garlic extract

Garlic extract (600–1200 mg per day) is rich in allicin, known for its antimicrobial and antiviral effects. It aids in decreasing the occurrence and intensity of colds and flu, while also enhancing overall immune function.

Omega-3 fatty acids

Omega-3 fatty acids (1000 mg per day) promote immune cell activity, decrease inflammation, and improve the body’s capacity to combat infections. These essential fats are present in fish oil as well as in plant sources such as flaxseed.