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immune boosting herbs and spices

“Empowering Your immunity: Decoding 12 Immune-Boosting Herbs (2023)”

In today’s fast-paced world, in order to maintain a strong immune system we need some Immune Boosting Herbs and spices. While a healthy lifestyle serves as the cornerstone of a resilient immune system, integrating immune-boosting herbs and spices into your diet can offer an additional level of reinforcement. This article explores the power of natural herbs in strengthening your immune system, backed by research and practical insights.

Our immune system is a complex network of cells, tissues, and organs that work together to defend our body against harmful pathogens. It acts as a shield, identifying and neutralizing potential threats, keeping us healthy and disease-free. The immune System is a natural product of evolution where humans have learned to survive with millions of pathogens, microorganisms, and viruses. When a foreign organism enters our body, our immune system mounts a response to fight against it and eliminate it from our body. This response, known as an immune response, involves the coordinated efforts of various cells, such as white blood cells (WBC), and organs throughout our body. To maintain a strong immune system, we can turn to immune-boosting herbs and spices that are recognized for their ability to enhance the immune response. These herbs and spices act as allies in strengthening our body’s defenses against potential threats.

11 powerful Immune boosting Herbs and spices

Several herbs and spices are believed to have immune-boosting properties. While it’s important to note that these herbs and spices should not replace a healthy lifestyle or medical advice, incorporating them into your diet can potentially support your immune system. Here are some commonly mentioned herbs and spices:

  1. Garlic: Nature’s Immunity Booster

  • Biological: Allium sativum
  • French: Ail
  • Spanish: Ajo
  • Hindi: लहसुन (Lahsun)
  • Chinese: 大蒜 (Dà suàn)
  • Arabic: ثوم (Thawm)

Garlic, with its pungent aroma and distinctive taste, has long been recognized for its immune-enhancing properties. Rich in sulfur compounds like allicin, garlic stimulates the production of white blood cells, enhancing immune function and offering protection against infections. Including garlic in your meals can be a delicious and effective way to fortify your immune system.

Garlic has many benefits for the immune system. According to a review published in 2015 in the Journal of Immunology Research, garlic has antimicrobial, antiviral, antifungal, and antiparasitic properties. It can inhibit the growth or replication of various pathogens, such as Helicobacter pylori, Staphylococcus aureus, Escherichia coli, Candida albicans, and herpes simplex virus.

Garlic can also modulate the immune system by enhancing the function of immune cells, such as macrophages, natural killer cells, and T cells. It can also regulate the production of cytokines, such as interleukin-1.

Garlic may be beneficial for preventing or treating various infections and diseases, such as URTIs, gastrointestinal infections, cardiovascular diseases, and cancer.

A meta-analysis published in 2016 in Advances in Nutrition found that garlic supplementation reduced the incidence of URTIs by 63% and the duration of URTIs by 70%.

Garlic can be consumed raw, cooked, or in supplement form. The dosage and duration of use may vary depending on the product and the condition being treated. Generally speaking, garlic is safe and well-tolerated by most people. However, some people may experience mild side effects such as bad breath, body odor, heartburn, gas, nausea, or diarrhea. Garlic may also interact with some medications such as blood thinners or antihypertensives.

  • Dosage: A typical dosage is 2-4 grams of fresh garlic per day, equivalent to approximately 2-4 cloves. Garlic supplements usually provide 600-1,200 milligrams of garlic extract, taken once or twice daily.
  • Contraindications: Garlic may interact with certain medications, such as blood thinners. It may also cause digestive discomfort or allergic reactions in some individuals.
immune boosting herbs and spices
immune boosting herbs and spices
  1. Ginger: The Anti-Inflammatory Ally

  • Biological: Zingiber officinale
  • French: Gingembre
  • Spanish: Jengibre
  • Hindi: अदरक (Adrak)
  • Chinese: 姜 (Jiāng)
  • Arabic: زنجبيل (Zanjabīl)

Renowned for its culinary and medicinal uses, ginger is a versatile herb with remarkable immune-boosting qualities. It contains potent antioxidants and anti-inflammatory compounds that help support the immune system. Ginger is often used to alleviate digestive issues and has a long history of combating colds and flu.

Ginger possesses antioxidant and anti-inflammatory properties, making it effective in enhancing the immune system. It can aid in reducing inflammation, combating infections, and supporting overall immune function.

  • Dosage: Recommended ginger dosage ranges from 1-4 grams per day, typically divided into several doses. This can be consumed as fresh ginger, ginger tea, or in supplement form.
  • Contraindications: Ginger is generally safe, but high doses may cause gastrointestinal upset. It may also interact with blood-thinning medications, so caution is advised for those taking such medications.
  1. Turmeric: The Golden Spice of Immunity

  • Biological: Curcuma longa
  • French: Curcuma
  • Spanish: Cúrcuma
  • Hindi: हल्दी (Haldi)
  • Chinese: 姜黄 (Jiāng huáng)
  • Arabic: كركم (Kurkum)

Turmeric, with its vibrant yellow hue, contains curcumin, a powerful compound known for its anti-inflammatory and antioxidant properties. By reducing inflammation and oxidative stress, curcumin helps bolster the immune system. Incorporating turmeric into your diet, whether in curries or golden milk, can provide a natural boost to your immune defenses.

Anti Bacterial and antimicrobial properties of Turmeric have been studied and published in the Journal of Food Science Technology 2015. It is found that Turmeric Extracts can inhibit the growth of Bacteria like Escherichia coli and Salmonella typhi and several pathogenic Fungi. The studies also establish the role of Turmeric in food preservation naturally due to its antimicrobial activity.

Tip for using Turmeric:

“Drinking a glass of warm Milk with a teaspoonful of Turmeric Powder before bed can promote, healthy sleep, reduce inflammation, and will make you fresh and jubilant the next morning.”

  • Dosage: A typical dosage of turmeric powder is 1-3 grams per day, taken with meals. Curcumin supplements usually provide 500-2,000 milligrams of curcumin extract per day.
  • Contraindications: Turmeric may interfere with blood clotting, so caution is advised for individuals with bleeding disorders or those taking blood-thinning medications. High doses may also cause gastrointestinal symptoms in some individuals.
  1. Echinacea: The Cold Fighter

  • Biological: Echinacea purpurea
  • French: Échinacée
  • Spanish: Equinácea
  • Hindi: एकिनेसिया (Ekinisiya)
  • Chinese: 紫锥菊 (Zǐ zhuī jú)
  • Arabic: الإكيناشيا (Al’iikinashia)

Echinacea is also known as a king of immune-boosting herbs. It is a popular herb used to prevent and treat the common cold and respiratory infections. It stimulates the immune system, increasing the activity of white blood cells and enhancing the body’s ability to fight off pathogens. Echinacea supplements or teas can be particularly useful during the cold and flu season.

According to a review published in 2020 in Integrative Medicine, echinacea has anti-inflammatory, antiviral, antibacterial, and antioxidant properties. It can stimulate the production and activity of immune cells, such as macrophages, natural killer cells, and T cells. It can also increase the levels of cytokines, which are chemical messengers that regulate the immune response.

Echinacea may be helpful for preventing or treating upper respiratory tract infections (URTIs), such as the common cold or flu. A meta-analysis published in 2014 in Lancet Infectious Diseases found that echinacea reduced the risk of developing a URTI by 10% to 20%, and shortened the duration of a URTI by an average of 1.4 days.

How to take Echinacea as an Immunity- booster?

Echinacea can be taken as a tea, tincture, capsule, tablet, or lozenge. Generally speaking, echinacea is safe and well-tolerated by most people. However, some people may be allergic to echinacea or experience mild side effects such as nausea, stomach upset headache, or rash. Echinacea may also interact with some medications such as immunosuppressants or blood thinners.

  • Dosage: For echinacea supplements, a typical dosage is 300-500 milligrams, three times a day. For echinacea tea, steep 1-2 teaspoons of dried echinacea root or herb in hot water for 10-15 minutes and drink three times a day.
  • Contraindications: Echinacea should be used with caution in individuals with autoimmune disorders, as it may stimulate the immune system. It is not recommended for individuals with ragweed allergies.
  1. Astragalus: The Ancient Immune Tonic

  • Biological: Astragalus membranaceus
  • French: Astragale
  • Spanish: Astrágalo
  • Hindi: अष्ट्रागलस (Aṣṭrāgalasa)
  • Chinese: 黄芪 (Huáng qí)
  • Arabic: أستراجالوس (Astarajalus)

Used for centuries in traditional Chinese medicine, astragalus is renowned for its immune-strengthening properties. It is believed to enhance the body’s resistance to infections by boosting the production of white blood cells and supporting immune function. Incorporating astragalus into your routine, either as a supplement or in soups and stews, can contribute to a robust immune system.

  • Dosage: Astragalus supplements typically range from 500 to 1,500 milligrams per day, taken in divided doses. Astragalus tea can be made by steeping 1-2 teaspoons of dried astragalus root in hot water for 10-15 minutes and consumed up to three times a day.
  • Contraindications: Astragalus is generally safe for most individuals when used in recommended dosages. However, it may interact with certain medications, such as immunosuppressants, so it’s important to consult with a healthcare professional if you’re taking any herbs, especially during pregnancy. There are several herbs to reduce anxiety during pregnancy you can try that too.
best immune boosting herbs
best immune boosting herbs
  1. Ginseng: A Herbal Boost for the Immune System

  • Biological: Panax ginseng
  • French: Ginseng
  • Spanish: Ginseng
  • Hindi: जिंसेंग (Jinseng)
  • Chinese: 人参 (Rénshēn)
  • Arabic: الجينسنغ (Aljinsinj)

Ginseng, a popular adaptogenic herb, is well-regarded for its ability to enhance vitality and strengthen the immune system. It helps regulate the body’s stress response, reduce inflammation, and improve immune function. Ginseng is available in different forms, including supplements, teas, and extracts, and can be incorporated into your daily routine for optimal immune support.

  • Dosage: Ginseng supplements usually range from 200 to 400 milligrams per day, taken once or twice daily. Ginseng tea can be made by steeping 1-2 teaspoons of dried ginseng root in hot water for 10-15 minutes and consumed up to three times a day.
  • Contraindications: Ginseng is generally safe for most individuals when used as recommended. However, it may interact with certain medications, such as blood thinners and diabetes medications.7. Oregano: Nature’s Antibiotic

Oregano, a staple herb in Mediterranean cuisine, possesses antimicrobial properties that can help fight off infections. It contains compounds like carvacrol and thymol, known for their antibacterial and antifungal effects. Oregano oil or fresh oregano added to your meals can provide immune-boosting benefits and support respiratory and gastrointestinal health.

  1. Cinnamon: The Antioxidant Spice

  • Biological: Cinnamomum verum
  • French: Cannelle
  • Spanish: Canela
  • Hindi: दालचीनी (Dalchini)
  • Chinese: 肉桂 (Ròuguì)
  • Arabic: قرفة (Qarfah)

Cinnamon, with its delightful aroma and sweet flavor, packs a punch when it comes to immune support. Rich in antioxidants, cinnamon fights against free radicals, reduces inflammation, and promotes overall health. Sprinkling cinnamon on oatmeal, adding it to smoothies, or enjoying a cup of cinnamon tea can be an enjoyable way to boost your immune system.

This antioxidant-rich herb contains potent compounds that have been shown to have anti-inflammatory and antimicrobial effects, making it a valuable addition to your wellness routine.

A study published in the Journal of Agricultural and Food Chemistry demonstrated the immune-boosting properties of cinnamon Link to study Studies have indicated that cinnamon can enhance the immune response by increasing the production of immune cells and promoting the activity of natural killer cells. Its powerful antioxidants also help protect the body against oxidative stress, which can weaken the immune system.

Dosage: 1-1.5 teaspoons of cinnamon per day can be beneficial for immune support. It can be sprinkled on oatmeal, added to smoothies, or incorporated into baked goods to enjoy its delightful flavor and potential health benefits.

Precautions: It’s important to note that cinnamon is generally safe for most individuals when consumed in moderation. However, some precautions should be taken, particularly for those with liver conditions, as high doses of cinnamon may have hepatotoxic effects. Additionally, individuals with known allergies or sensitivities to cinnamon should avoid its consumption.

  1. Rosemary: The Defense Herb

  • Biological: Rosmarinus officinalis
  • French: Romarin
  • Spanish: Romero
  • Hindi: रोज़मेरी (Rozmeri)
  • Chinese: 迷迭香 (Mí dié xiāng)
  • Arabic: إكليل الجبل (Iklayl aljabal)

Rosemary, a fragrant herb commonly used in cooking, contains antioxidants and anti-inflammatory compounds that contribute to a healthy immune system. It helps reduce oxidative stress and inflammation, promoting overall well-being. Incorporate rosemary into your meals or enjoy it in herbal teas to harness its immune-boosting properties.

In terms of dosage, rosemary can be incorporated into meals, and teas, or taken in supplement form. Adding fresh rosemary leaves to dishes or steeping them in hot water for a fragrant tea can be beneficial.

Dosage: There is no established standard dosage, but incorporating rosemary regularly as part of a balanced diet is recommended for its potential immune-boosting effects.

Precaution: Precautions should be taken by individuals with certain conditions or on specific medications. Rosemary may interfere with blood clotting, so caution is advised for those taking anticoagulant medications. Additionally, individuals with epilepsy or high blood pressure should consult with a healthcare professional before using rosemary.

  1. Oregano: A Potent Antioxidant and Immune Modulator

  • Biological: Origanum vulgare
  • French: Origan
  • Spanish: Orégano
  • Hindi: अजवाइन (Ajwain)
  • Chinese: 牛至 (Niú zhì)
  • Arabic: زعتر (Za’atar)

Oregano, a culinary herb cherished for its distinct flavor, also offers immune-boosting properties. It is rich in antioxidants, particularly rosmarinic acid, and thymol, which help combat free radicals and support a healthy immune system. Oregano oil is a popular option for immune support and can be taken orally or applied topically for its antimicrobial benefits.

  • Dosage: Oregano supplements typically provide a dosage of 500 to 1,500 milligrams per day. Oregano oil can be taken orally at a dosage of 2-4 drops, mixed with a carrier oil, up to three times a day.
  • Contraindications: Oregano is generally safe when used in culinary amounts. However, oregano oil should be used with caution, as it is highly concentrated. It’s advisable to consult with a healthcare professional before using oregano oil, especially if you have any underlying health conditions.

10. Licorice Root: Balancing Immunity Naturally

  • Biological: Glycyrrhiza glabra
  • French: Réglisse
  • Spanish: Regaliz
  • Hindi: मुलेठी (Mulethi)
  • Chinese: 甘草 (Gān cǎo)
  • Arabic: عرق السوس (‘Urq alsus)

Licorice root, derived from the Glycyrrhiza glabra plant, has been used for centuries in traditional medicine for its immune-modulating effects. It helps balance the immune response by stimulating certain immune cells while suppressing excessive immune activity. Licorice root can be consumed as a tea, in powdered form, or as a supplement to support immune health.

  • Dosage: Licorice root supplements usually range from 200 to 600 milligrams per day, taken in divided doses. Licorice root tea can be made by steeping 1-2 teaspoons of dried licorice root in hot water for 10-15 minutes, and consumed up to three times a day.
  • Contraindications: Licorice root should be used with caution, as it may raise blood pressure or cause fluid retention in some individuals. Individuals with high blood pressure, heart conditions, or hormonal disorders should avoid licorice root or use it under the guidance of a healthcare professional.
  1. Elderberry

  • Biological: Sambucus nigra
  • French: Sureau noir
  • Spanish: Saúco negro
  • Hindi: सांबुकस (Sambukas)
  • Chinese: 接骨木 (Jiē gǔ mù)
  • Arabic: العلكة السوداء (Al’ulkat alsawda)

Elderberry is a dark purple fruit that has been used for centuries for its immune-boosting properties. Packed with antioxidants and vitamins, elderberry helps stimulate the immune system, protect against oxidative stress, and reduce inflammation. Its potent antiviral properties make it an excellent natural remedy for respiratory infections.

Elderberry has been used for centuries as a natural remedy for colds, flu, and respiratory infections. It is rich in antioxidants and flavonoids that can help strengthen the immune system. Elderberry extract or syrup is readily available and can be taken as a preventive measure or to alleviate symptoms when you’re feeling under the weather.

  • Dosage: Elderberry syrup dosage varies depending on the product. Follow the instructions on the specific product or consult a healthcare professional for appropriate dosage recommendations.
  • Contraindications: Elderberry is generally safe for most individuals. However, raw or unripe elderberries can be toxic, so it’s essential to use commercially prepared products. If you have an autoimmune disorder, consult with a healthcare professional before using elderberry.

12. Reishi Mushroom: The Immortality Herb

  • Biological: Ganoderma lucidum
  • French: Champignon Reishi
  • Spanish: Champiñón Reishi
  • Hindi: रेशी मशरूम (Reshī Masharūma)
  • Chinese: 灵芝 (Líng zhī)
  • Arabic: فطر الريشي (Fatr alraishi)

Reishi mushroom, known as the “immortality herb,” has been revered in traditional medicine for its immune-enhancing properties. It contains polysaccharides and triterpenes, compounds known for their ability to modulate the immune system and improve overall immune function. Reishi mushroom supplements are widely available and can be a valuable addition to your immune-boosting regimen.

It contains polysaccharides and triterpenes that support immune health.

  • Dosage: Reishi mushroom supplements typically provide a dosage of 1-6 grams per day. It’s best to follow the specific product instructions or consult with a healthcare professional for appropriate dosage recommendations.
  • Contraindications: Reishi mushroom is generally well-tolerated. However, individuals with autoimmune disorders or bleeding disorders should exercise caution, as it may affect the immune system and blood clotting. It’s advisable to consult with a healthcare professional before using reishi mushroom supplements.

Incorporating Immune-Boosting Herbs into Your Daily Routine

1 Herbal Teas and Infusions:

One of the easiest ways to incorporate immune-boosting herbs into your routine is through herbal teas and infusions. Prepare a soothing cup of echinacea or elderberry tea by steeping dried herbs in hot water. Sip on these flavorful concoctions daily to fortify your immune system.

2 Tinctures and Extracts:

Herbal tinctures and extracts offer concentrated doses of immune-boosting herbs. These can be easily added to water, juice, or smoothies for a convenient immune support solution. Check with a herbalist or healthcare professional for proper dosage and guidance.

3 Culinary Delights:

Many immune-boosting herbs can be incorporated into your cooking. Add garlic, known for its antimicrobial properties, to your savory dishes. Sprinkle turmeric, a potent anti-inflammatory herb, onto your curries and stews. Experiment with different culinary herbs like thyme, oregano, and rosemary to enhance both flavor and immune-boosting benefits.

Supporting Your Immune System Holistically

In the quest for a resilient immune system, taking a holistic approach can be a game-changer. Supporting your immune system encompasses more than just popping a pill or relying on a single remedy. It involves nurturing your body, mind, and spirit in harmony. Embracing a holistic lifestyle entails nourishing your body with nutrient-rich foods, engaging in regular physical activity, managing stress levels, and prioritizing adequate sleep

Stress Management:

Chronic stress weakens the immune system over time, making us more susceptible to illnesses. Incorporate stress management techniques like meditation, yoga, or deep breathing exercises into your daily routine to support overall immune health.

Sleep Hygiene:

Adequate sleep is crucial for immune function. Establish a consistent sleep routine, create a relaxing environment, and aim for 7-8 hours of quality sleep each night to allow your body to recharge and optimize its defense mechanisms.

Balanced Diet and Hydration:

A well-balanced diet rich in fruits, vegetables, whole grains, and lean proteins provides essential nutrients to support immune function


Nature provides a plethora of herbs and spices that can naturally enhance our immune system. Incorporating these powerful ingredients into our daily lives can be a flavorful and enjoyable way to support our overall well-being. Remember, while herbs and spices can complement a healthy lifestyle, it is essential to consult with healthcare professionals before making any significant dietary changes or taking supplements. With the right knowledge and a balanced approach, we can strengthen our immune system naturally and thrive in today’s challenging world. By incorporating powerful herbs into your daily routine, you can tap into the natural wisdom of nature, providing your immune system with the support it needs to thrive.


Are immune-boosting herbs safe for everyone?

While immune-boosting herbs are generally safe for most individuals, it’s important to consider potential allergies or interactions with existing medications. Consult with a healthcare professional before adding new herbs or supplements to your routine, especially if you have underlying health conditions or are pregnant or breastfeeding.

Can these herbs completely prevent illnesses?

Immune-boosting herbs can support and strengthen your immune system, but they cannot guarantee the complete prevention of illnesses. A healthy lifestyle, including proper nutrition, regular exercise, and good hygiene practices, should be combined with the use of herbs for optimal immune health.

How long does it take for these herbs to show results to boost immunity

The time it takes for these herbs to show results may vary from person to person. Consistency is key when incorporating them into your routine. It may take a few weeks or even months to experience the full benefits, as herbs work in conjunction with your body’s natural processes.

Can I use these herbs alongside conventional medicine?

Immune-boosting herbs can be used alongside conventional medicine, but it’s important to inform your healthcare provider about any herbs or supplements you are taking. They can provide guidance on potential interactions and ensure the herbs complement your existing treatment plan.

Are there any side effects associated with these herbs?

While immune-boosting herbs are generally well-tolerated, some individuals may experience mild side effects such as digestive discomfort or allergic reactions. If you experience any adverse reactions, discontinue use and consult with a healthcare professional.