Our immune system is complex and protects us from infection and disease. Many parts of the body work separately and together to keep us healthy, but stress, lack of sleep, poor nutrition, and other factors can wear down our natural defenses.

Let’s look at 10 natural and easily obtained herbs that can boost our immunity to help keep us healthy as we push through the last months of winter cold.

Astragalus, also called Huangqi, is a root used in ancient Chinese medicine to strengthen and regulate the immune system. It was given for many conditions, including respiratory infection, hay fever, asthma, and chronic kidney disease.

A systematic review of studies finds that astragalus regulates our immune function, promotes the proliferation of immune cells, stimulates the release of cytokines (which control the growth of immune cells), and influences the secretion of immunoglobulin (antibodies) and conduction of immune signals.

The National Institutes of Health (NIH) reports that astragalus may be safe when used “orally and appropriately,” and doses up to 60 grams daily for up to four months have been used without reported adverse effects. Possible but uncommon side effects include rash, itching, nasal symptoms, or stomach discomfort.

Cinnamon is a powerful antibacterial and antifungal spice that can help our immune system fight off infection. This aromatic spice can also relieve symptoms of autoimmune disorders.

One study finds that cinnamon offers significant relief of rheumatoid arthritis and multiple sclerosis symptoms, while findings from another one show cinnamon and its ingredients can be recommended to manage COVID-19 infection.

One of the most common spices and used almost every day in cooking, black pepper has also shown promise against cancer.

A study confirmed that black pepper extract significantly enhances the cytotoxic activity of natural killer (NK) cells, and strongly suggests that it can exert immunomodulatory and antitumor action that can promote the maintenance of a healthy immune system.

Another in vitro study found that the active ingredient in pepper, called piperine, boosts the immune system to slow the replication of breast, prostate, and colon cancer cells, and could induce cancer cell death.

Used as both a spice and food for thousands of years, researchers have found that garlic offers a broad range of health benefits, especially as an immune system booster.

A systematic review of studies finds that garlic appears to enhance immune function by stimulating certain immune cell types, including macrophages, lymphocytes, and natural killer cells.

Another randomized controlled trial looked for evidence that aged garlic extract could boost human immune function against respiratory infection.

While the number of study participants who caught a cold or flu wasn’t significantly different, researchers found that the garlic group reduced cold and flu severity. Participants also experienced a reduction in the number of symptoms, and the number of work or school days missed.

Different from common basil, holy basil is native to India and is a component of Ayurvedic medicine. Research finds holy basil can inhibit the growth of multidrug-resistant bacteria that include Staphylococcus, Enterococcus, and Pseudomonas.

A different randomized controlled trial also confirmed that holy basil boosted crucial immune factors in the participants’ blood.

Rosemary contains rosmarinic acid, which has been shown to modulate our immune response to have anti-allergy and decongestant properties. In a study with 29 participants, those given rosmarinic acid had decreased amounts of immune cells in nasal mucus, which reduced nasal congestion.  

A review of studies concluded that rosemary has significant antimicrobial, anti-inflammatory, antioxidant, and neuroprotective properties.

Ashwagandha is a small woody plant native to India and North Africa that is used in Ayurvedic medicine. A clinical trial found that five participants who took 6 milliliters of ashwagandha root extract twice daily for 96 hours showed significant increases in immune cell activity.

A randomized, double-blind, placebo-controlled trial found that ashwagandha extract significantly improved the immune profile of healthy subjects by modulating their innate and adaptive immune systems.

Researchers concluded that ashwagandha could be used to boost the immune system of people at risk for infection and during “widespread infections.”

Black cumin seeds, also called black caraway, have a long tradition of use for therapeutic purposes.

A study identified compounds in black cumin seeds that can positively affect our immune signaling pathways, showing that this could be used as a dietary supplement to activate our immune responses.

A comprehensive review concluded that through a compound called thymoquinone, black cumin seed promotes immunity and cell survival, acts as an antitoxin, and can lessen the side effects of certain drugs.

Black elderberry, also called Sambucus nigra, refers to several varieties of the Sambucus tree, which has clusters of white flowers and black or blue-black berries.

A  placebo-controlled, double-blind study of 312 plane travelers concluded that those who took elderberry supplements had significantly reduced cold duration and severity compared with passengers given a placebo instead.

A systematic review of studies from 2018 found that black elderberry supplements were effective to treat the symptoms of upper respiratory infection. 

Echinacea refers to a group of flowering plants belonging to the daisy family. There are different species, but Echinacea purpurea is the most common.

A review of 16 studies found that echinacea was more effective than a placebo in preventing and treating upper respiratory infections.

Another review that looked at 14 studies found echinacea reduced the odds of catching a cold by almost 60 percent and decreased the symptom duration by nearly one-and-a-half days.

It’s important to get herbal supplements from a reputable brand.

“Echinacea and most herbal products are extremely variable,” Dr. Nima Majlesi, director of medical toxicology at Staten Island University Hospital, part of Northwell Health in New York, told The Epoch Times. He added that the labeling of products in health food stores can be incorrect due to a lack of FDA regulation.

People with allergic reactions to the contents of these supplements are the most obvious group that should avoid them.

“The fallacy of ‘it’s natural so it’s safe’ is truly concerning and we need to change the way we think about this,” said Majlesi.

Many drugs are based on natural compounds, and those compounds could have toxicity and potential for adverse effects just like prescription or over-the-counter drugs, he noted.

But overall, “these products are generally very safe, especially if taken for a short duration,” Majlesi said.

Majlesi advises that the best way to use most of these products is:

1. Discuss whether it is safe with your health care providers, especially if you have medical issues or take medications daily.
2. If they feel it is safe, and you want to try to improve your symptoms, consider a short course during specific times at recommended doses.