10 Ways to Naturally Support Your Immune System

A strong immune system is essential for overall health, helping your body fight off infections and stay resilient. Here are ten natural ways to enhance your immune system, supported by research and paired with my favorite high-quality supplement recommendations.

1. Vitamin C

Vitamin C is a powerful antioxidant that helps stimulate the production of white blood cells, which are crucial for fighting infections. Research shows that adequate intake can reduce the duration and severity of colds (source). Vitamin C is crucial for our health and our ability to survive on this earth, yet our bodies can not produce it on it's own and thus we need to get it from our food or supplements.

Recommended Supplements:

• Dr. Green Mom's liquid Vitamin C tastes delicious and offers a higher more therapeutic dose (save with discount code: holisticheidi10).

• Cymbiotika has a great liposomal vitamin C that tastes like a creamsickle. Liposomal vitamins help drive the nutrient/vitamin into your cell quicker and thus are more easily and quickly absorbed. I like using liposomal vitamin c when my family is currently sick or I want to give us a quick immune boost. Check out this blog to learn more about the benefits of liposomal supplements (save 15% on Cymbiotika with this link).

• IO1 from Olive Tree People is a liquid vitamin made from camu-camu and olive leaf extract. Camu-camu has the highest concentration of vitamin C in whole food sources. The added olive leaf extract gives you the added benefits of powerful antioxidants in it.

• Fullscript has a ton of really great vitamin C products. One of my favorites is Dr. Mercola's liposomal Vitamin C capsules (save 20% on Fullscript with this link).

2. Zinc

Zinc plays a critical role in immune function by supporting immune cell development and communication. Studies suggest that zinc supplementation can help reduce the severity of respiratory infections as well as slow down viral replication (source). If you supplement with zinc definitely take it with food as it can make you nauseous.

Recommended Supplements:

• Mary Ruth Organics unflavored liquid zinc (save 20% with code: mroheidip20)

• Douglas Labs Orange Zinc Lozenges are super good and my kids love the taste. (Save 20% when you order it through Fullscript)

3. Elderberry

Elderberry is packed with antioxidants and has been traditionally used to help combat colds and flu. Research indicates that elderberry extract may shorten the duration of flu symptoms (source).

Recommended Supplement:

• Wise Women Herbs liquid elderberry is my families favorite because it is soo delicious and not watered down. I buy it in bulk from Fullscript to save 20% on it. (Save 20% here)

4. Probiotics

A healthy gut microbiome is closely linked to immune function. Probiotics help maintain a balanced gut flora, which supports immune responses and reduces inflammation (source).

Recommended Supplements:

• Dr. Green Mom's Probiotics (Save with discount code: holisticheidi10)

• Seeking Health's Probiotics (Save with discount code: heidip10)

• Super Teeth's Dental Probiotic Mints are super tasty and also help support your oral microbiome. (Save with discount code: holisticheidi)

• Ancestral Health's Ancestral Greens have probiotics in them as well as various organs and super greens and reds. They are one of my favorite all around supplements. (Save with discount code: heidi10)

5. Astragalus

Astragalus is an adaptogenic herb known for its immune-boosting properties. Research suggests it may help increase immune cell activity and enhance the body’s resilience to infections (source). Adaptogens are also very helpful at helping your body adapt and cope with stress.

Recommended Supplement:

• Mary Ruth's Liquid Astragalus is my favorite (20% with code: mroheidip20)

• If you prefer capsules then Fullscript has some really high quality ones for 20% off with this link.

6. Colostrum

Colostrum, the first milk produced after birth, is rich in antibodies that support immune function. Supplementing with bovine colostrum may help strengthen the immune system and protect against infections (source). One study even showed it was 3x more effective at preventing the flu than the flu vaccine (source).

Recommended Supplements:

• Equip has a great powdered colostrum as well as a super delicious colostrum gummies that my kids and I love. (Save 10-20% with this link).

• Armra Colostrum is another really great one but is a bit more on the pricier side when you compare it gram for gram to Equip. (Save 10% with code: holisticheidi)

7. Red Light Therapy

Red light therapy may help modulate immune function by reducing inflammation and stimulating cellular repair processes (source). Here is a more in depth blog I wrote on the benefits of Red Light Therapy if you are wanting to learn more.

Recommended Product:

• The Lumebox is my favorite portable red light device that I use daily for my circadian rhythm, pain, inflammation and so much more. My link will take $260 off at checkout.

8. Regular Exercise

Moderate exercise supports immune function by promoting good circulation, allowing immune cells to move efficiently throughout the body. Research indicates that regular physical activity enhances immune response and reduces inflammation.

9. Adequate Sleep

Lack of sleep can weaken immune defenses. Studies show that individuals who get less than 6 hours of sleep per night are more susceptible to infections (source). If you struggle sleeping try incorporating no screen time 2 hours before bed and getting either natural red light from the sun or incorporating red light therapy from a device to help support your circadian rhythm.

10. Eat Whole, Nutrient-Dense Foods

A diet rich in whole foods, including fruits, vegetables, lean proteins, and healthy fats, provides essential vitamins and minerals that support immune function. Nutrients such as vitamin A, D, and selenium play a key role in immunity.

Final Thoughts

By incorporating some of these immune-supporting tools into your daily routine, you can naturally strengthen your body’s defense system. Always consult with your favorite healthcare professional if you have questions before starting new supplements.

Note: some of the supplements or tools listed in the blog are from companies I have been able to partner with to get you the best discount on their products that I use and love. If you order from my links I may earn a small commission or product credit. By no means feel obligated to use my links.