Can You Boost the Immune System? A Nutritionist's Guide to Immune Health
8 Min read
As soon as the leaves turn, many of us look for fast, effective ways to build a strong immune system.
From immune-boosting supplements and shots to immune-support vitamins, foods, herbal teas and more, we’re soon surrounded by a wellness climate that is obsessed with maximizing and optimizing, and built on a belief that more is better
But have you ever stopped to ask whether “boosting the immune system” is even possible? As a nutritionist, I’m often asked for my best tips and supplements for supporting the immune system through the colder months. My answer? Resilience doesn’t simply switch on in September; it builds from strong foundations.
In this guide, I’ll walk you through how the immune system works and share evidence-based ways to support it, from exercise to sleep, stress management and a balanced diet, so that this fall, you can build an immune response that’s ready for anything.
Can you boost your immune system?
It's something I’m asked all the time, and the simple truth is that you can’t “boost” your immune system, at least not in the “quick fix” way many people imagine.
The notion of “boosting immunity” implies that the immune system is something that can be turned up like the volume on our television. In fact, when it comes to immune function, more isn’t necessarily better; the immune system performs at its best when the balance is just right.
How the immune system works - and what it has in common with Goldilocks
Like all good fairy tales, the story of Goldilocks and the three bears centers on finding the perfect balance. In Goldilocks’ case, that means finding a wholesome bowl of porridge that’s not too hot, not too cold, but ‘just right’.
Much like Goldilocks, the immune system is searching for that coveted 'just right’ balance.
When it's overactive, it can contribute to issues such as autoimmune diseases and allergies. A ‘weak’ or underactive immune system may leave us vulnerable to viruses and infections.
The sweet spot is “immunomodulation” - the immune system's ability to adjust its responses accordingly, and the groundwork for that begins long before fall comes round with foundations that support immune function like adequate sleep, stress resilience and a balanced diet.
The five pillars of immune function
While it can be so tempting to reach for that trendy supplement with promises of “immune boosting” superpowers, the evidence consistently points back to five foundations - stress regulation, sleep, diet, exercise and sunlight. Let's look at each in detail.
Stress regulation and immune function
Why it matters: While short bursts of stress are a normal and even helpful part of our natural “fight or flight” response, chronic or prolonged stress can throw the immune system out of balance, leaving you more prone to getting sick, slower recovery and contributing to the development of long-term inflammation (4).
When stress never lets up, the body responds with stress hormones, which can wear down and overwhelm our immune defenses over time if left unchecked.
Make it work for you:
Lowering stress helps restore balance. Some of the stress-reducing activities and nervous system regulation therapies that can help shift the immune system back toward a healthier state include:
-
Talk therapy
-
Mindfulness
-
Meditation
-
Breathwork
-
Relaxation exercises
-
Regular physical activity
-
Staying socially connected
-
Adequate sleep
For occasional bouts of stress, we recommend keeping True Ashwagandha on hand on an as-needed basis. Ashwagandha contains an impressive number of beneficial phytochemicals, which together offer adaptogenic, anti-inflammatory and immune-supporting effects which may promote stress relief in addition to the activities and therapies mentioned above.+
Sleep and immune function
Why it matters: Have you ever wondered why you sleep so deeply when you are sick? Long before modern sleep science, Aristotle observed that fever could induce sleepiness, much as eating and digesting a large meal could make a person drowsy. Across centuries, we have continued to observe the same pattern: infection brings fatigue and an increased need for rest, making rest an essential part of recovery.
Modern research is now beginning to illuminate the science behind the deep connection between sleep and immunity, with clinical studies demonstrating how immune activation impacts sleep patterns and, likewise, how adequate sleep supports a balanced immune system (3).
Make it work for you: Good quality sleep is one of the most practical and cost-effective ways you can support your immune system. The sweet spot for sleep is 7-9 hours for most adults.
When restorative sleep is hard to come by, look to your rest rituals. True Nightcap is our intelligently formulated evening ritual designed to help ease the body into restful sleep, while also providing many of the nutrients known to support overnight repair processes and healthy immunity like zinc, vitamin C and magnesium.+
Together, these nutrients, and others, work across the different levels of immune defense, helping to maintain physical barriers like skin and mucous membranes, support cells that fight infection and enable antibody production.
“As an immunologist, I know that the importance of a good night's sleep cannot be overstated. The science is clear: poor sleep significantly compromises our health. A single night of poor sleep leaves us more susceptible to infections, causes difficulties in cognitive performance and mood, impairs our ability to exercise and recover and more.”
-Dr. Jenna Macciochi, Director of Science & Innovation, Ancient + Brave
The gut and immune function
Why it matters: The gut is home to 70% of the immune system, where bacteria are in constant, two-way communication with immune cells. What we eat directly influences the trillions of bacteria that live in our gut, and in turn, those bacteria help train, support and balance the immune system.
A healthy microbiome promotes a strong gut lining, regulated defences, and balanced inflammation, which all contribute to proper immune function. Too few calories, too little protein or missing key vitamins and minerals can also be extremely stressful on the body and immune function is one of the first systems to suffer as a result of inadequate nutrition.
Make it work for you; Here’s a quick snapshot of some of the dietary patterns that promote microbiome health and immune function:
-
Fiber – When you consume fiber from food or gut health supplements like True Biome, your gut bacteria ferment it and produce helpful compounds that help strengthen the gut lining, calm inflammation and help your immune system stay balanced.+
-
A diverse, plant-rich diet – more variety in the diet results in a greater variety of beneficial bacteria and more of those helpful compounds mentioned above
-
Adequacy – sufficient calories, protein, healthy fats and vitamins and minerals all play a role in supporting the immune system
No single food or pill is the magic bullet for healthy immunity, nor can they replace a balanced diet. However, supplements can be extremely helpful for filling in gaps in the diet or replenishing nutrients in the case of deficiency to support overall immune function.
Exercise and immune function
Why it matters: Consistent and mindful movement is one of the best supported behaviors for a healthy, well-regulated immune system (1). While you might not instinctively equate muscle with immunity, skeletal muscle is an immune-regulatory organ that generates proteins which have anti-inflammatory and immunoprotective effects (2). No wonder it is commonly considered the organ of longevity.
Make it work for you:
While exercise may support your immune resilience, you don’t need to worry about working out every day. Extreme exertion or overtraining can actually compromise the immune system. A better approach is to aim for balance and moderation, building up strength and stamina over time by combining regular aerobic exercise with resistance training.
To support your performance, we created True Creatine+. Your all-in-one ritual for an active, energized life: creatine monohydrate supports energy during exercise, while vitamin D and magnesium are nutrients that also play a role in normal immune function when consumed in sufficient amounts.+
Sunlight and immune function
Why it matters: Vitamin D contributes to the normal function of the immune system and helps the body fend off infections more effectively (5).
The body can produce vitamin D when skin is exposed to sunlight, but vitamin D production varies with factors such as season, latitude, skin pigmentation, age, and sun exposure.
According to the NIH, approximately 1 out of 4 people in the US do not have sufficient vitamin D to support bone and overall health (5).This means that emphasizing intake from food sources or supplements is sometimes needed to support adequate vitamin D in the body.
Make it work for you:
The NIH recommends 600 IU of vitamin D daily for most children and adults through age 70, and 800 IU daily for adults over 70.
You can support your vitamin D intake by incorporating things like milk, fatty fish, eggs and beef liver into your meals. However, because very few foods naturally contain vitamin D, supplementation is sometimes necessary to fill in the gaps.
Closing thoughts
At Ancient + Brave, we know immune health thrives on consistency and believe in supporting immunity as a daily ritual, not just a seasonal fix. Begin with strong foundations, then layer on restorative rituals and targeted supplements tailored to your needs. If you need help getting started, consider taking our health goal quiz which is designed to help you decide which Ancient + Brave products may suit your individual needs and strengthen your foundation. Alternatively, our friendly customer service team is available to help.
References:
-
Chastin SFM, Abaraogu U, Bourgois JG, et al. Effects of Regular Physical Activity on the Immune System, Vaccination and Risk of Community-Acquired Infectious Disease in the General Population: Systematic Review and Meta-Analysis. Sports Med. 2021;51(8):1673-1686. doi:10.1007/s40279-021-01466-1
-
Duggal NA, Niemiro G, Harridge SDR, Simpson RJ, Lord JM. Can physical activity ameliorate immunosenescence and thereby reduce age-related multi-morbidity?. Nat Rev Immunol. 2019;19(9):563-572. doi:10.1038/s41577-019-0177-9
-
Besedovsky L, Lange T, Haack M. The Sleep-Immune Crosstalk in Health and Disease. Physiol Rev. 2019;99(3):1325-1380. doi:10.1152/physrev.00010.2018
-
Alotiby A. Immunology of Stress: A Review Article. J Clin Med. 2024;13(21):6394. Published 2024 Oct 25. doi:10.3390/jcm13216394
