Health library

Reviewed 12/20/2023

How to support your immune system

Your immune system is always working to protect you from infections and disease. You can give it a boost by making some healthy choices in your daily life.

Scroll on to learn about some helpful strategies for supporting immune health.

EAT HEALTHY

A balanced diet rich in fruits and vegetables, lean protein, whole grains, and low-fat dairy products contains a variety of nutrients and antioxidants for optimal immune health. For possible enhanced immune support, try foods that contain:

Probiotics. Find them in yogurt with live cultures.

Vitamin C and zinc. Find them in citrus, tomatoes and beans.

Flavonoids. Find them in garlic, blueberries and tea.

BE STRATEGIC WITH SUPPLEMENTS

A well-rounded diet can supply many of the vitamins and minerals your immune system needs. If you think you might need a supplement for added support, you might want to check with your doctor first. Nutritional supplements haven't been proven to prevent illnesses, and taking too much of some supplements may be harmful.

KEEP MOVING

One way exercise might boost immunity is by lowering stress, which stifles the immune system and leaves us vulnerable to getting sick. Being active also might help you sleep better and control your weight, outcomes that support immune function in their own ways.

MAINTAIN A HEALTHY WEIGHT

Excess weight may prevent your immune system from working properly. It may also make many vaccines less likely to provide immunity.

GET YOUR REST

Falling short on shut-eye can hurt your immune system by robbing it of needed downtime. Most adults need at least 7 hours of sleep each night. If you often have trouble sleeping, let your doctor know.

CUT OUT TOBACCO AND ALCOHOL

Both smoking and drinking can weaken the immune system. Smoking can also increase the risk for immune system problems, such as rheumatoid arthritis. If you need help giving up tobacco or alcohol, let your doctor know.

UPDATE YOUR IMMUNIZATIONS

Vaccinations teach your immune system to fight germs better and faster. Not sure which vaccines you need? Ask your doctor.

ANOTHER BENEFIT OF VACCINES

When you get vaccinated, you're also protecting your community from illness.

LEARN MORE ABOUT HERD IMMUNITY.

Sources

AARP. "5 Tips for Boosting Your Immune System." https://www.aarp.org/health/healthy-living/info-2020/boosting-immune-response.html.
AARP. "8 Superfoods That Can Give Your Immune System a Boost." https://www.aarp.org/health/healthy-living/info-2021/superfoods-for-immune-health.html.
Academy of Nutrition and Dietetics. "How to Keep Your Immune System Healthy." https://www.eatright.org/health/wellness/healthful-habits/how-to-keep-your-immune-system-healthy.
Centers for Disease Control and Prevention. "Explaining How Vaccines Work." https://www.cdc.gov/vaccines/hcp/conversations/understanding-vacc-work.html.
Centers for Disease Control and Prevention. "Six Tips to Enhance Immunity." https://www.cdc.gov/nccdphp/dnpao/features/enhance-immunity/index.html.
U.S. Department of Health and Human Services. "Vaccines Protect You." https://www.hhs.gov/immunization/basics/work/prevention/index.html.