Your immune system is your body’s natural defense against illness, and its health depends on a delicate balance of nutrition, lifestyle habits, and occasionally, supplementation. Functional practitioners advocate for a comprehensive approach to immune support that nurtures your body at every level. Here’s how to strengthen your immunity using food, supplements, and lifestyle strategies.
Immune-Supportive Foods
What you eat provides the building blocks for your immune system. Nutrient-dense, whole foods are essential for optimal immune function.
Eat the Rainbow
Colorful fruits and vegetables are rich in antioxidants, vitamins, and phytonutrients:
Vitamin C: Found in citrus fruits, bell peppers, strawberries, and broccoli, this vitamin supports the production of white blood cells and enhances immunity.
Beta-carotene: Carrots, sweet potatoes, and spinach are rich in this compound, which your body converts into vitamin A for a robust immune response.
Polyphenols: Berries, grapes, and green tea contain antioxidants that combat oxidative stress.
Include Healthy Fats: Omega-3 fatty acids, found in salmon, walnuts, and chia seeds, have anti-inflammatory properties that help regulate immune activity.
Focus on Probiotic Rich Foods: Fermented foods like coconut-based yogurt, kefir, kimchi, and sauerkraut support gut health. The gut is home to 80% of the immune system, and a balanced microbiome is essential for proper immune function.
Emphasize Protein: Protein provides the amino acids needed for immune cell production. Include sources such as lean meats, eggs, beans, and plant-based proteins like lentils and quinoa.
Targeted Supplementation
While food should be your primary source of nutrients, certain supplements can fill gaps and provide extra support during stressful periods or when immunity is compromised.
Vitamin D: Vitamin D is critical for immune regulation, and many people are deficient. In functional medicine, we recommend testing your levels a couple times a year and supplementing with 5,000 IU daily if needed (especially in the winter). Your ultimate goal is 50-80ng/mol. 1000-2000 IU is a good maintenance dose.
Vitamin C: Supplementing with vitamin C, especially during cold and flu season, can reduce the duration and severity of infections. A dose of 500–1,000 mg per day is often recommended. You can boost Vitamin C to 3,000 mg in divided doses when you feel a cold coming on.
Zinc: This mineral plays a role in immune cell development and function. Studies suggest that taking zinc lozenges at the onset of symptoms may shorten the duration of colds.
Probiotics: High-quality probiotic supplements with multiple strains can complement a diet rich in fermented foods, particularly for those with gut imbalances.
Herbal Support: Herbs such as echinacea, elderberry, and astragalus have been shown to boost immune response and combat viruses. Adaptogens like ashwagandha can also help regulate stress, which is crucial for immunity.
Some of our favorite immune support supplements include:
NAC (great for chest/sinus congestion)
Immunitone Plus
Vitamin D Complex
Stellar C
Zinc Supreme
NAC
Immune-Enhancing Lifestyle Habits
Lifestyle is just as important as diet and supplements in maintaining a resilient immune system.
Prioritize Sleep: Aim for 7–9 hours of quality sleep each night to allow your body to repair and regenerate immune cells. We do most of our healing while we sleep!
Manage Stress: Chronic stress suppresses the immune system. Practices like mindfulness meditation, yoga, monthly massage or acupuncture, infrared saunas, and deep breathing can lower stress hormone levels and support immune health.
Exercise Regularly: Moderate exercise, such as brisk walking or cycling, enhances circulation and immune function. However, avoid overtraining, as it can weaken your immune system. Always make sure your fueled with quality nourishment.
Avoid Toxins: Environmental toxins from processed foods, alcohol, and smoking can impair immunity. Choose organic produce when possible and minimize exposure to harmful chemicals in household products.
Consider Other Healing Modalities:
Infrared Sauna
Salt Rooms
Massage (lymphatic drainage especially)
Acupuncture
Regular direct sunlight
The Gut-Immune Connection
The importance of gut health in immunity, is significant. A balanced microbiome supports proper immune signaling and reduces inflammation. Remember, 80% of your immune system is in the gut. To optimize gut health:
Include prebiotic foods like garlic, onions, and asparagus.
Avoid high-sugar and processed foods and that feed harmful gut bacteria as well as unnecessary medications that deplete your microbiome.
Drink plenty of water to maintain mucosal barriers in the gut and respiratory system.
Building Resilience
Maintaining optimal health isn’t just about avoiding sickness—it’s about building resilience. Your body has the natural ability to fight off infection - your immune system is an ecosystem - what you choose to feed it determines how well it works. By focusing on nutrient-dense foods, strategic supplementation, and lifestyle choices that reduce stress and promote overall wellness, you can create a robust and balanced immune system.
Final Thoughts
Boosting your immune system requires a comprehensive approach that integrates nutrition, supplementation, and lifestyle changes. By implementing these principles, you’ll not only reduce your risk of illness but also cultivate long-term health and vitality.
References
Hyman, M. Food: What the Heck Should I Eat? Little, Brown Spark, 2018.
Axe, J. Eat Dirt: Why Leaky Gut May Be the Root Cause of Your Health Problems and 5 Surprising Steps to Cure It. Harper Wave, 2016.
Lipman, F. How to Be Well: The Six Keys to a Happy and Healthy Life. Houghton Mifflin Harcourt, 2018.
"Immune Boosting Foods," Dr. Axe.
"The Gut-Immune Connection," Dr. Hyman.
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