How to Boost Your Immune System Naturally

The Foundation: Nutrition and Immune Health

Your immune system is powered by the nutrients you consume. From maintaining the protective barrier of your skin and gut, to enabling the function of white blood cells, nutrition plays a vital role in keeping your immune system sharp and balanced.

Key Nutrients That Support Immune Function

Vitamin C
This antioxidant helps protect immune cells from oxidative stress and supports neutrophil function. Studies show it can reduce the duration of colds.
Reference: Carr & Maggini, Nutrients, 2017 (DOI)

Vitamin D
Crucial for immune modulation, vitamin D influences T-cell response and helps prevent exaggerated inflammatory reactions. A major meta-analysis showed that supplementation reduced the risk of respiratory infections.
Reference: Martineau et al., BMJ, 2017 (DOI)

Zinc
This mineral is necessary for immune cell signaling, thymic function, and wound healing. Even mild deficiencies can impair immune responses.
Reference: Prasad, Molecular Medicine, 2008 (PMID: 18505478)

Selenium
Selenium supports the body’s antioxidant defense systems and enhances T-cell proliferation.
Reference: Hoffmann & Berry, Annual Review of Nutrition, 2008

Omega-3 Fatty Acids (EPA & DHA)
These anti-inflammatory fats help regulate immune responses and support the resolution of inflammation after illness.
Reference: Calder, Proceedings of the Nutrition Society, 2013

Protein
Adequate protein is essential for antibody production, immune cell formation, and tissue repair. Needs may increase during illness or periods of physical stress.

Immune-Friendly Foods

• Probiotic-rich options like kefir, yogurt, and fermented vegetables promote gut health, which is closely tied to immune function.
• Colorful fruits and vegetables provide antioxidants like beta-carotene and quercetin to reduce oxidative stress.
• Garlic and onions, members of the allium family, contain allicin, a compound known for its antimicrobial properties.
• Hydration, fiber, and low added sugar intake also play important roles in supporting gut and systemic immunity.

Strategic Supplementation

While food should be your foundation, supplements can fill gaps or provide extra support during times of stress or illness.

Evidence-Based Immune Supplements

Elderberry Extract (Sambucus nigra)
Shown to reduce the duration and severity of colds and influenza in travelers.
Reference: Tiralongo et al., Nutrients, 2016

N-Acetylcysteine (NAC)
Enhances glutathione levels and supports lung immunity. In one study, NAC reduced the incidence of influenza in elderly participants.
Reference: De Flora et al., 1997 (PMID: 9230243)

Glutamine
An important fuel source for immune and intestinal cells, especially during periods of illness or high physical demand.
Reference: Wischmeyer, Nutrition in Clinical Practice, 2006

Quercetin
A plant flavonoid with antiviral and anti-inflammatory properties.
Reference: Dabbagh-Bazarbachi et al., Viruses, 2014

Medicinal Mushrooms (such as reishi, shiitake, and turkey tail)
These contain beta-glucans, which help activate macrophages and natural killer (NK) cells.
Reference: Vetvicka & Vetvickova, Journal of Nutrition and Metabolism, 2014

The Nervous System Connection: Chiropractic and Immunity

Your spine houses and protects the central nervous system, which plays a direct role in regulating your immune system. When spinal segments are restricted or misaligned (subluxated), communication between your brain and immune organs may become impaired.

How Chiropractic Adjustments Support Immunity

1. Autonomic Nervous System Regulation
Chiropractic adjustments can influence the balance between the sympathetic ("fight or flight") and parasympathetic ("rest and heal") systems, helping regulate inflammation and immune readiness.

2. Immune Cell Activity
One early study found increased neutrophil function and interleukin-2 production after chiropractic adjustments.
Reference: Brennan et al., Journal of Manipulative and Physiological Therapeutics (JMPT), 1991 (PMID: 1831476)

3. Reduction in Inflammatory Cytokines
Another study reported a decrease in pro-inflammatory cytokine TNF-alpha after spinal adjustments.
Reference: Teodorczyk-Injeyan et al., 2006 (PMID: 17088117)

4. Improved Brain-Body Communication
Chiropractic care may improve sensory input and motor control by optimizing how the brain processes spinal and body signals.
Reference: Haavik & Murphy, Journal of Neurophysiology, 2012 (PMID: 22282347)

Immune Benefits Across All Ages

Regular chiropractic care may benefit children, adults, and seniors alike. One observational study found that children under routine chiropractic care missed fewer school days and required fewer antibiotics. In older adults, spinal care may help with postural stability and systemic inflammation—both of which affect immunity.

Natural Strategies That Strengthen Immunity

Vitamin D – Immune Modulation & Respiratory Protection
Vitamin D helps regulate immune system activity and reduces the risk of respiratory infections.
Key Study: Martineau et al., BMJ, 2017

Zinc – Antiviral Defense & Cellular Function
Zinc plays a vital role in immune signaling and helps the body fight off viruses and repair tissues.
Key Study: Prasad, Molecular Medicine, 2008

Chiropractic Care – Nervous System Balance & Inflammation Control
Spinal adjustments help restore communication between the brain and body, reduce inflammation, and support autonomic balance.
Key Study: Brennan et al., JMPT, 1991

Omega-3 Fatty Acids – Inflammation Resolution
These healthy fats help your body resolve inflammation and promote healing after immune responses.
Key Study: Calder, Proceedings of the Nutrition Society, 2013

Medicinal Mushrooms – Immune Cell Activation
Compounds like beta-glucans found in mushrooms activate immune defenses including macrophages and natural killer cells.
Key Study: Vetvicka & Vetvickova, Journal of Nutrition and Metabolism, 2014

A Final Word on Immune Health

Supporting your immune system doesn’t have to be complicated—it just needs to be consistent. When you nourish your body with key nutrients, supplement wisely, and care for your nervous system, you give yourself the best chance to stay resilient in the face of everyday stressors and seasonal challenges. This blog is a reminder that immune health isn’t about quick fixes; it’s about building a foundation that supports your whole-body wellness—naturally, intentionally, and with purpose.

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This blog is for educational purposes only and not a substitute for professional medical advice. Consult a healthcare provider before starting any new treatment. Outcomes and experiences discussed may vary. For immediate medical concerns, contact your physician.