What Immune Boosting Home Remedies Are There?


The search for optimal health is one we all strive for. Besides eating right and exercising, we can strengthen our immune system with some home remedies. Some of these remedies are also supplements that provide the boost our immune system needs to fight off any illnesses that may strike.

The team at spermidineLife® takes a closer look at these remedies and supplements, including spermidine which activates the body’s cellular renewal process.


Turmeric Tea on a table surrounded by carrots which all helps boost immunity

What Are Home Remedies To Boost Your Immune System

Boosting your immune system can be done in a variety of ways, but the immune system itself is a bit elusive. That’s because it’s not a one-size-fits-all system. It requires balance and harmony and science is still looking into it.

What we do know is when the immune system is healthy, it can defeat invading pathogens. And there are ways we can strengthen it naturally.  

How To Boost The Immune System Quickly

The first way to boost the immune system is to take care of your body and choose a healthy lifestyle. This involves:

  • Eating lots of fruits and vegetables
  • Exercising
  • Maintaining a healthy weight
  • Getting adequate sleep
  • Don’t smoke
  • Drink only in moderation
  • Reducing stress

A very underrated, but high impact way to stay healthy is to make sure you wash your hands regularly and avoid touching your face. This makes sure any germs that you come in contact with don’t end up in your system.

Besides maintaining a healthy lifestyle, take care of your body in these ways as well:

  • Vitamins - Take your vitamins. Multivitamins are a good start and make sure you get adequate vitamins A, B2, B6, C, D and E.
  • Turmeric  - This has anti-inflammatory properties.
  • Garlic - This has antimicrobial and cancer-fighting agents
  • Ginger - Ginger can help cold and flu symptoms as well as nausea.

How Diet Affects The Immune System

Making sure the body gets enough vitamins and minerals is a sure way to boost immunity and one way to do that is through diet. Our body digests what we consume for various bodily functions. When we eat a diet that is rich in nutrients, we are giving our body the best defense against germs.

If we fill our body with low-nutrient foods, like eating too much sugar, it curbs the immune system cells that attack bacteria. So those sugary drinks you may enjoy could weaken your immune system for a couple of hours.

Which Foods Increase Immunity?

There are a lot of immunity boosting foods that are easily attainable as well as herbs that can be mixed in for an added boost. Let’s take a look at some of the major superfoods to add to your meals:

  • Citrus Fruits - Remember the power of vitamin C, which is considered to boost white blood cell production, which is key to fighting infections. Make sure to add some oranges, lemons, limes, tangerines and grapefruits to your day.
  • Red Bell Peppers - These peppers pack a higher punch than citrus fruits for vitamin C, plus they have loads of beta carotene.
  • Broccoli - High in vitamins as well as fiber and antioxidants, broccoli is one of the healthiest vegetables you can eat.
  • Spinach - Packed with loads of vitamin C, antioxidants and beta carotene.
  • Almonds - These nuts are packed with vitamin E, which is a strong antioxidant that is needed for a healthy immune system.
  • Green Tea - Rich in epigallocatechin gallate (EGCG), an antioxidant shown to enhance immune function as well as amino acids and L-theanine which can aid in the production of T-cells which are germ-fighting.

Homemade Drinks To Boost Immune System 

If you are going to reach for something to quench your thirst, make sure it’s immune boosting. Here are some juices to mix up for an immune booster you can make at home:

  • Citrus mix including oranges, tangerines and grapefruits
  • Green apple, carrot and orange
  • Tomato – this can be on its own or mixed with some kale and celery for extra nutrient
  • Strawberry and kiwi or strawberry and citrus fruits

What Are Foods That Can Compromise Your Immune System?

So we know a lot of foods to eat, but what should you avoid. There are foods that can weaken your immune system so make sure to avoid these:

  • Sugar - As mentioned before, sugar spikes can suppress the immune system so avoid food and beverages high in sugar as well as refined carbohydrates which the body processes as sugar.
  • Processed Foods - Whole foods are better for the body because they are full of nutrients. Processed foods are good to stop the hunger pains, but not good at properly fueling the body.

What Else Can Weaken Your Immune System? 

Along with poor nutrition, there are a few other factors that can weaken the immune system including alcohol and tobacco. Let’s look at some other ways that people may not think of:

  • Lack Of Sleep - Not getting enough sleep is a big factor as well. Sleep is when our body releases proteins such as cytokines that help the immune system.
  • Sunlight - Sunlight helps to energize T-cells that help to fight off infection.
  • Stress - Stress as well as anxiety and depression can weaken the immune system in as little as 30 minutes.

What Are Signs Of A Weak Immune System? 

People who have a weak immune system may have what is known as primary immunodeficiency disorders. Oftentimes, people are born missing some of the body’s defenses which leads them to be more susceptible to germs causing infections.

People with primary immunodeficiency disorders tend to:

  • Have frequent infections including sinus, ear or skin
  • Blood disorders like anemia
  • Digestive problems
  • Delayed growth
  • Autoimmune disorders like lupus, rheumatoid arthritis or type 1 diabetes

Having a family history of a primary immune deficiency disorder increases the chances of someone developing it.

There are other signs of a weak immune system that don’t include having an immune deficiency disorder  including:

  • High stress
  • Wounds that heal slowly
  • Constant stomach problems
  • Constant fatigue


Father and son camping and eating healthy soups that boost immunity

How Long Does It Take To Boost Your Immune System? 

Fortunately, if someone has risk factors that may cause them to genetically have a weak immune system, they can do things to help boost it including:

  • Eating a balanced and healthy diet
  • Aim for more sleep
  • Find ways to reduce stress such as exercise

Does Exercise Boost Immunity? 

It doesn’t take a marathon for the immune system to get a positive boost, even moderate exercise helps. It can boost the immune system’s natural defenses and metabolic health. But it’s important for balance. The immune system works best when it isn’t stressed so it’s important to rest between exercise routines.

Which Exercise is Best For Your Immune System? 

The important fact with exercise is that it must be something that a person enjoys for them to keep doing it. If exercise seems like a chore, it will cause additional stress.

While strength training and high-intensity interval training have positive effects on the body, walking is low-impact and simple exercise that just about anyone can do. Even a 20-30 minute walk every day can increase the number of T-cells, which help fight infections.

Do Multivitamins Boost The Immune System?

Eating nutrients is the best way to get them, but not everyone consumes all the nutrients they need by food alone every day. This is when multivitamins come in. There are many different varieties available based on every stage of life like pregnancy, seniors, even ones formulated for the specific needs of men and women.

Supplements To Boost Your Immunity

Spermidine is a supplement that can help boost the immune system by aiding the body’s cellular renewal process known as autophagy. Autophagy allows the body to clean out damaged cells in order to make the way for newer and healthier cells.

Spermidine is a polyamine that is found in many foods, but people often don’t consume as much as they need for proper cell renewal, just like vitamins.

Autophagy And Immunity

We know that autophagy helps the body to rid itself of damaged cells so it can regenerate new, healthy cells. But how does this impact immunity? Newer and healthier cells are able to help the body maintain homeostasis and fight off any pathogens. It also blocks inflammation before any harmful pathogens can be released.

How Spermidine Can Boost Your Immunity

Spermidine strengthens the immune system at a cellular level through autophagy and with a dual-defense mechanism. The first way is by potentially assisting cellular memory. The cellular memory is used when the cell recognizes a toxic substance and the cell’s defenses kick in.

Secondly it may also help reduce production of inflammatory cytokines. These toxic cytokines act as messengers and carry toxic proteins to other cells. Spermidine acts as a booster to the immune system at a cellular level.

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  • Don Moxley - Director of Applied Science

    Don Moxley is the Director of Applied Science at Longevity Labs. Moxley draws upon his career as an athlete, a sports scientist, and an instructor to lead and educate on the science of autophagy and longevity.