Echinacea

Consume 1-2 cups of echinacea tea daily or take echinacea supplements (typically 300-500 mg three times daily). Echinacea is traditionally believed to stimulate the immune system, but consult a healthcare professional before starting a regimen.

Vitamin C

Aim for a daily intake of at least 65 to 90 mg of vitamin C through foods or supplements, but not exceeding 2,000 mg. Incorporate citrus fruits like oranges, strawberries, bell peppers, and broccoli into your diet to enhance immune function.

Garlic

Consume 1-2 cloves of fresh garlic daily, either raw or in meals. If considering supplements, typically 600-1,200 mg divided into multiple doses daily is recommended. Garlic has been revered for its potential antimicrobial benefits.

Probiotics

Incorporate fermented foods like yogurt, kefir, sauerkraut, and kimchi daily for gut health. If opting for supplements, follow the recommended dosage on the label, and choose products with diverse bacterial strains.

Elderberry

For immune support, consider taking elderberry supplements or consuming 1 tablespoon of elderberry syrup daily. Always adhere to recommended dosages, and consult a healthcare professional before starting, especially during illness.

Zinc

Include foods like pumpkin seeds, lentils in your daily diet. For supplementation, the recommended daily amount is typically 8-11 mg for adults, but do not exceed the upper limit of 40 mg without professional guidance.

Honey

Consume 1-2 teaspoons of raw, organic honey daily for its potential antimicrobial properties. It's crucial not to give honey to infants under 12 months due to the risk of botulism.

Green Tea

Incorporate 2-3 cups of green tea into your daily routine. Rich in antioxidants, it's believed to enhance immune function.

Ginger

Include fresh ginger in meals, drink 1-2 cups of ginger tea daily, or consider ginger supplements (typically 1,000 mg daily). Ginger is valued for its potential anti-inflammatory and antimicrobial properties.

Turmeric

Incorporate turmeric into meals, especially with black pepper to enhance absorption. If considering supplements, look for ones with 500-1,000 mg of curcuminoids and follow recommended dosages.

Astragalus Root

Traditionally believed to strengthen immunity. Consume as a tea or consider supplements, often taken at 500 mg to 1 g daily, but always consult a professional before starting.

Oregano Oil

If taking orally, consider diluted oregano oil supplements and always follow recommended dosages. For topical application, mix a few drops with a carrier oil (like jojoba or coconut oil) before applying to the skin to avoid irritation.

Mushrooms

Consume immune-supporting mushrooms like reishi, shiitake, or maitake in meals. Supplements are also available, with dosages varying based on the type and concentration. Always follow label recommendations.

Beta-glucans

These compounds are available in supplement form, often at doses ranging from 100-500 mg daily. Always consult a healthcare professional before starting any new supplement.

Olive Leaf Extract

For its potential antiviral and antibacterial properties, consider olive leaf extract supplements and adhere to the recommended dosage on the label, typically 500-1,000 mg daily.

Vitamin D

Aim for 10-30 minutes of sun exposure several times a week or consume vitamin D-rich foods like fatty fish and fortified dairy. If considering supplements, the recommended daily allowance varies based on age and other factors, but often ranges between 400-800 IU. Always consult with a healthcare provider, especially if you're unsure of your current vitamin D levels.

Selenium

Aim to include selenium-rich foods daily, like Brazil nuts (just 1-2 nuts can provide the daily requirement). If considering supplements, the recommended daily amount is 55 mcg for adults, but it's essential not to exceed the upper limit of 400 mcg.

Lemon Balm

Consume lemon balm in tea form, with 1-2 cups daily. For topical applications, especially for skin infections, use diluted lemon balm essential oil or infused oils. Always ensure proper dilution and conduct a patch test to check for any reactions.

Cat's Claw

Traditionally, this herb is believed to support immunity. Consider drinking cat's claw tea or taking supplements. Typically, doses range from 250-1,000 mg daily, but always follow label instructions and consult a healthcare provider.

Andrographis

Andrographis is known to potentially bolster the immune system. If considering supplements, doses typically range from 400-1,200 mg daily, divided into several doses. However, always consult a healthcare professional before starting any supplement regimen.