How to Support Your Immune System: 10 Evidence-Based, Natural Strategies for Stronger Immunity
Written by Reem Al Karim & reviewed by Paul Holmes.
If you’ve been wondering how to support your immune system naturally, the good news is that small daily habits can make a big difference. From eating nutrient-rich foods and prioritising sleep to managing stress and choosing the right supplements, supporting immune health is about consistency, not quick fixes. In this guide, we’ll share 10 evidence-based strategies to help strengthen your body’s natural defences all year round.
What is the immune system?
The immune system is the body’s natural defence system, protecting us from harmful pathogens such as viruses and bacteria. It is made up of immune cells, tissues, and organs (including the bone marrow, thymus, spleen, and lymph nodes) that work together to recognise threats and respond quickly to infection.(12)
It includes physical barriers like the skin, as well as specialised white blood cells and antibodies that help destroy harmful invaders and support long-term protection.(12)
The immune system has two main parts: innate immunity, which provides a fast first response, and adaptive immunity, which creates targeted immune memory for future defence.(13)
A strong immune system is your body’s first line of defence against illness — especially during winter and times of seasonal change. If you’ve been wondering how to boost your immune system naturally, you’re not alone. Many adults are searching for practical, science-backed ways to strengthen immune system function and stay well year-round.
Innate vs Adaptive Immunity Explained
The immune system is generally divided into two main parts: innate immunity and adaptive immunity. Innate immunity is the body’s first line of defence and responds quickly to potential threats. It includes physical barriers like the skin, along with inflammation and immune cells that attack harmful invaders in a broad, non-specific way. (13)
Adaptive immunity, on the other hand, develops more slowly but provides a highly targeted response. It works by recognising specific pathogens and producing antibodies to help eliminate them. Adaptive immunity also creates immune “memory,” meaning the body can respond faster and more effectively if it encounters the same virus or bacteria again in the future. (13)
Together, these two systems help protect the body and maintain long-term immune resilience.
five common signs that may indicate your immune system isn’t functioning at its best:
Your immune system works constantly to protect you from bacteria, viruses, and other harmful pathogens. Most of the time, it does its job quietly in the background - but if your defences are weakened, your body may start sending warning signals.
Here are five common signs that may indicate your immune system isn’t functioning at its best:
- 1. You Get Sick Frequently
Catching colds, flu, or infections several times a year could suggest that your immune system is struggling to fight off germs effectively. - 2. Infections Last Longer Than Normal
If it takes you longer than usual to recover from common illnesses, your immune response may be slower or less efficient. - 3. You Feel Tired All the Time
Persistent fatigue - even after a full night’s sleep - can be a sign that your body is working overtime to maintain immune balance. - 4. Slow Wound Healing
Your immune system plays a major role in repairing damaged tissue. Cuts or wounds that heal slowly may indicate reduced immune function. - 5. Digestive Issues Are Common
Because a large portion of immune cells live in the gut, frequent bloating, diarrhoea, or stomach upset may signal poor gut health and weakened immunity.
The good news is that immune health isn’t built overnight - it’s supported through consistent daily habits to strengthen your immune system. In this guide, we’ll explore 10 evidence-based strategies to support immune system function, from nutrition and lifestyle changes to targeted supplementation, including Naturecan’s immune system support products.
1. Prioritise Quality Sleep
Sleep and immune function are closely linked. Research shows that adults who get less than 6 hours of sleep per night may be more likely to catch colds and other infections compared to those who sleep 7–8 hours (1).
Poor sleep has been associated with changes in immune function, reduced white blood cells, and increased inflammation.
Immune system health tips for better sleep:
- Aim for 7–9 hours of quality sleep each night.
- Keep a consistent sleep schedule, even on weekends.
- Create a relaxing bedtime routine and avoid screens before bed.
| Sleep Duration | Risk of Infection (%) |
|---|---|
| <6 hours | 30 |
| 7–8 hours | 17 |
| >8 hours | 15 |
2. Manage Stress to Protect Your Defences
Chronic stress can suppress immune system function and increase inflammation, making you more susceptible to illness (2). Managing stress is one of the most important immune supporting lifestyle changes you can make.
Quick daily stress-reducing habits:
- Practice mindfulness or meditation for 10 minutes daily.
- Try deep breathing or yoga.
- Take regular breaks and spend time outdoors.
- Ashwagandha Capsules contribute to the body's resistance to stress (3).
3. Eat Foods That Support Your Immune System
Nutrition plays a vital role in immune system support, and a balanced diet is one of the best ways to learn how to support your immune system naturally. Foods rich in antioxidants, micronutrients, and essential vitamins can help to regulate immune response and protect the body against illness.
Top foods that contribute to normal immune function:
- Citrus fruits (vitamin C)
- Berries (antioxidants)
- Leafy greens (vitamin A, folate)
- Pumpkin seeds (zinc)
- Brazil nuts (selenium)
Naturecans Vitamin C Capsules
Vitamin C is a naturally occurring vitamin that supports the immune system (1) – your body’s natural defence. Helping to also reduce tiredness and fatigue, protect cells from oxidative stress, and support your metabolism (2,3,4), it’s essential for keeping you fighting fit.
Our convenient capsules give you your must-needed daily vitamin C requirements without the fuss, so supplementing fits your schedule. Plus, they’re also vegan-friendly.
- Contributes to the normal functioning of the immune system.
- Contributes to a reduction in tiredness and fatigue.
- Contributes to the protection of cells from oxidative stress.
- Contributes to normal energy-yielding metabolism.
- Contributes to normal psychological function.
Naturecans Vitamin D3 & K2
Our Vitamin D3 and K2 tablets are expertly formulated to provide you with optimal levels of these essential nutrients. With 100μg of vitamin D3 and 100μg vitamin K2 per serving, our convenient daily tablet is essential for bone health and perfect for regular gym-goers.
- Over 100% daily NRV
- Boosts immune system function
- Supports bone health and calcium absorption
- Contributes to normal energy-yielding metabolism.
- Promotes cardiovascular health
4. Stay Active: Exercise and Immunity
Regular, moderate exercise is one of the best ways to support immunity fast. It increases circulation, supports white blood cell activity, and helps regulate inflammation (4).
However, overtraining can have the opposite effect.
How to support your immune system naturally at home with exercise:
- Aim for 150 minutes of moderate activity per week (walking, cycling, yoga).
- Include resistance training 2–3 times per week.
- Avoid excessive, intense exercise without proper recovery.
- Whey Protein contributes to a growth in muscle mass.
5. Maintain a Healthy Weight
Obesity is linked to chronic inflammation and impaired immune system function (5). Maintaining a healthy weight and supports overall metabolic health
Immune system boosting tips for adults:
- Eat a balanced, whole-food diet.
- Monitor portion sizes and avoid processed foods.
- Stay active daily.
- CLA Softgels may support healthy metabolism and weight management.
| BMI Category | Immune Marker Score (avg) |
|---|---|
| Normal | 8.5 |
| Overweight | 7.2 |
| Obese | 6.1 |
Best 3 Ways to Maintain a Healthy Weight
Eat a balanced, nutrient-rich diet with plenty of whole foods, fibre, and lean protein
Stay physically active through regular exercise and daily movement
Maintain consistent lifestyle habits, including quality sleep, stress management, and portion control
6. Optimise Your Gut Health
Did you know that 70% of your immune cells may be in your gut? Gut health and immunity are deeply connected, and supporting your gut is one of the most effective ways to understand how to support your immune system naturally. A healthy gut helps regulate immune responses and defend against pathogens (6).
Gut-friendly, natural immunity support:
- Eat fibre-rich foods (whole grains, beans, vegetables).
- Include fermented foods (yogurt, sauerkraut, kimchi).
- Try Probiotic Capsules to support gut flora and immune system function.
7. Supplement Wisely: Best for Immune System Support
Certain supplements contribute to supporting your immune system health and can act as natural immunity function supporters, especially during winter or times of stress. These include vitamin C, vitamin D, zinc, selenium, and echinacea (7,8).
How to Support Your Immune System in the Winter
Winter can put extra strain on your immune system due to colder weather, less sunlight, and more time indoors. To support your immune system during winter and flu season, focus on these habits:
- Get enough vitamin D, especially when sunlight is limited
- Eat seasonal, nutrient-rich foods like citrus fruits, soups, and vegetables
- Prioritise sleep and recovery
- Support gut health with fibre and fermented foods
- Stay active with regular movement
- Manage stress, as it can weaken immune defences
Small daily changes can make a big difference in keeping your immune system strong throughout winter.
| Supplement | Typical Dose | Study Result | Naturecan Product |
|---|---|---|---|
| Vitamin C | 500mg/day | ↓ duration of colds (7) | Vitamin C Capsules |
| Vitamin D3 | 1000 IU/day | ↓ risk of infection (8) | Vitamin D3 Softgels |
| Zinc | 15mg/day | ↑ immune response (9) | Zinc Tablets |
| Selenium | 55mcg/day | ↑ antioxidant status (10) | Selenium Tablets |
8. Stay Hydrated
Hydration is often overlooked, but it’s essential for immune system function and inflammation control. Water helps transport nutrients, flush out toxins, and keep mucous membranes moist, which is your first line of defence against pathogens.
Immune system health tips:
- Drink at least 1.5–2 litres of water daily.
- Increase intake during exercise or hot weather.
- Limit sugary drinks and alcohol.
9. Limit Alcohol and Avoid Smoking
Both alcohol and smoking can weaken your immune system, increase inflammation, and reduce your body’s ability to fight infection (11).
Immune boosting lifestyle changes:
- Limit alcohol to no more than 1–2 drinks per week.
- Avoid smoking and exposure to second-hand smoke.
- Naturecan Digest Gummies can support normal digestive function.
10. Know When to Seek Medical Advice
Sometimes, even the best daily habits to strengthen the immune system aren’t enough. If you experience frequent infections, slow wound healing, or persistent fatigue, these may be signs of a weak immune system.
How to support your immune system after illness:
- Rest and recover fully.
- Focus on nutrient-rich foods and hydration.
- Consult a healthcare professional if symptoms persist.
Conclusion
There are many ways to aide immunity and support your body’s natural defences. By focusing on sleep, stress management, nutrition, exercise, gut health, and smart supplementation, you can support your immune system and stay healthy year-round. Explore Naturecan’s full range of immune system support products to help you on your journey to better health.
FAQs
How can I support my immune system naturally?
Focus on sleep, stress management, a balanced diet, regular exercise, and targeted supplements.
What weakens your immune system?
Poor sleep, chronic stress, unhealthy diet, lack of exercise, smoking, and excessive alcohol.
What foods support immunity?
Citrus fruits, berries, leafy greens, nuts, seeds, and fermented foods.
How long does it take to improve immunity?
Improvements can be seen in a few weeks with consistent healthy habits, but some changes (like gut health) may take longer.
Does exercise support the immune system?
Yes, regular moderate exercise supports immune function and white blood cell activity.
How to support the immune system after illness?
Rest, eat nutrient-rich foods, stay hydrated, and gradually return to activity.
What are the best immune system supporting tips for adults?
Prioritise sleep, manage stress, eat a varied diet, stay active, and supplement wisely.
What are the best immunity supporting tips for busy adults?
Meal prep healthy foods, schedule short exercise sessions, and use convenient supplements.
Can I get immune system support without supplements?
Yes, through healthy lifestyle changes, but supplements can provide additional support, especially during winter or high-stress periods.
How can I maintain immune health during seasonal changes?
Adjust your diet for seasonal produce, get enough vitamin D, and manage stress.
How do diet and lifestyle work together for immunity?
A balanced diet and healthy lifestyle create synergy, supporting immune response regulation and overall health.
Paul Holmes
Director of Science and Innovation at Naturecan
Testing for large pharmaceutical & tobacco companies, Paul has built a wealth of scientific and regulatory knowledge, working on regulatory submissions to bodies such as the FDA and the MHRA.
He holds a BSc in Medicinal and Biological Chemistry and sits on the UKAS CBD Food Product Approval Expert Group.
