There are a plethora of herbs that support the body’s response to pathogens. With a pharmacopoeia of over 2,000 medicinal plants to choose from, it’s best to have some guidance on which herbs can benefit your unique body. Here are a few of my favorites that are generally well tolerated, widely available and also relatively inexpensive. Please remember that this is being provided for educational purposes and not as medical advice. Please consult your physician before beginning any new supplement.

Why Use Herbal Medicine to Support Immune?

As Ivy Ham, a certified clinical herbalist, my work deeply emphasizes the power and potential of herbal medicine and nutrition in immune support. Recognizing our bodies as wonderfully complex ecosystems, the nourishment we provide them with becomes of utmost importance. Plants offer us a rich source of essential nutrients, bioactive compounds and phytochemicals that can help bolster the body's natural defenses. Similarly, vitamins play crucial roles in many of the body's biochemical processes, helping to fortify the immune system, facilitate repair, and maintain overall health. By integrating herbal medicine and vitamin therapy into our daily routine, we can foster an internal environment less susceptible to illness. The preventative approach of herbal medicine and vitamin therapy, in essence, honors the philosophy of 'an ounce of prevention is worth a pound of cure,' thereby emphasizing the empowerment in taking proactive steps towards our health and well-being.

1. Astragalus Root (Astragalus membranaceous)

One of my favorite herbs for supporting the immune system is Astragalus. This herb also goes by the name “yellow vetch” and “Huang Qi”. It’s in the legume family of plants and is considered an adaptogen. This herb is considered by most herbalists to be safe for children. Typically just the Astragalus roots are used medicinally. Astragalus root is widely available at most health-food stores and also available in bulk online. It’s also worth mentioning that it can take a few weeks of consistent use to start seeing results.

Astragalus Tincture

Unfortunately, this is one of those herbs that doesn’t do well as a tincture. The polysaccarides in Astragalus are not soluble in alcohol, so I would recommend instead either making a decoction or taking the whole root powder instead so that you’re not being wasteful.

Adaptogenic Properties

Adaptogens are a class of plants, herbs, or substances that are believed to help the body resist different types of stressors, whether they're physical, chemical, or biological. They are purported to balance, restore, and protect the body by supporting adrenal function, calming and boosting the nervous system, and enhancing the body's capacity to cope with anxiety and fight fatigue. Examples of adaptogens include ginseng, ashwagandha, and rhodiola rosea. Since Astragalus is considered to have adaptogenic properties, it definitely makes my list to support the immune system.

Astragalus Taste

This herb has a mild and pretty unoffensive taste, so you can easily add it to smoothies or foods without overpowering the other flavors. Alternately, you can also encapsulate it or purchase it already in capsules, though this will add to the cost.

Where to Buy Astragalus

I always recommend sourcing your herbal medicines as local as possible to help support your local community, however Astragalus is grown I like to order my herbs from Mountain Rose Herbs (best quality), or Starwest Botanicals (better price, very good quality).

2. Elderberries (Sambucus nigra)

Elderberries are one of my favorite immune boosting herbs because they are tasty and also are high in anti-inflammatory polyphenols. The flowers of this plant can also be used medicinally and go great in herbal teas or fermented beverages.

Where to Buy Elderberries

I recommend sourcing these as locally as possible. This plant natively grows in many areas across the USA, so if you’re based here you may be able to find some locally. If not, I like the quality of Mountain Rose Herbs, but have used other brands with a similar result. As with any herbal medicine, it’s important to buy organic whenever possible since this is supposed to be a healing food and many pesticide sprays are detrimental to health.

Elderberries Uses

Elderberries are versatile in use and can be incorporated into your diet in numerous ways. These tiny berries can be used fresh, dried, or even in syrup or tincture forms. Fresh elderberries make a delightful addition to pies, jams, and smoothies, giving a rich, fruity taste while boosting your immune system. Dried elderberries can be used for making a robust, flavorful herbal tea.

To make elderberry syrup, simmer the berries with water, ginger, cinnamon, and cloves, then strain and mix with honey. This syrup is a traditional remedy often used during the cold and flu season. The sweet and spicy taste is a hit among both children and adults, and it's a delicious way to incorporate immune-supportive herbs into your daily routine. For a more potent remedy, elderberry tincture can be made by steeping the berries in alcohol. The tincture is highly concentrated and often used as a preventative or at the first signs of illness.

Potential Health Benefits

Elderberries are packed with vitamins A, B, and C, and are a rich source of antioxidants. These compounds help to protect your cells from damage, thus aiding your immune system in defending your body against disease. Research has also suggested that elderberries may have antiviral properties, with studies indicating that they can help to shorten the duration of illnesses like the flu.

In addition to their immune-boosting properties, elderberries are also known for their anti-inflammatory effects. Regular consumption of elderberries can help in managing chronic inflammatory diseases, providing a natural way to keep your body's inflammation in check.

Precautions

While elderberries have a lot of health benefits, they should be consumed with care. Raw, unripe elderberries, as well as the leaves, stems, and seeds, contain a substance called cyanogenic glycosides, which can cause nausea, vomiting, or more severe symptoms if consumed in large amounts. Therefore, it is always important to cook elderberries before consuming them.

3. Echinacea (Echinacea purpurea or E. angustifolia)

Echinacea is another top-notch herb when it comes to immune support. Known for its striking purple flowers, this plant has a rich history of use among Native American tribes who have utilized it as a medicinal herb for centuries. Today, echinacea continues to be recognized for its beneficial properties, particularly its potential to enhance immune function and ward off common illnesses.

Where to Buy Echinacea

Sourcing your echinacea from a reputable provider is vital to ensure its quality and potency. Just as with elderberries, aim to buy organic echinacea whenever you can. Organic herbs are free from harmful pesticides and generally contain higher concentrations of beneficial compounds. You may find echinacea in various forms, including as dried herbs for making teas or tinctures, or as ready-made supplements and extracts. For sporadic use, I usually recommend getting a tincture form of this herb to my clients as tinctures have a much longer and more stable shelf life. I like the one from Herb Pharm.

Echinacea Uses

One of the most popular ways to consume echinacea is in the form of herbal tea. Steeping the dried plant in hot water allows for a soothing, warming brew that can be particularly comforting during cold and flu season. Another method is to use echinacea tinctures or extracts, which can be added to water, juice, or directly under the tongue for quick absorption.

Potential Health Benefits

Echinacea is prized for its potential immune-boosting properties. Studies have suggested that the herb can stimulate the immune system, helping your body to fight off infections more effectively. This makes echinacea an excellent herb to incorporate into your wellness routine, particularly during the colder months when colds and the flu are more prevalent. Because this herb is stimulating to the immune system in general, it’s a good option for both bacterial and viral issues.

In addition to immune support, echinacea has been studied for its anti-inflammatory and antioxidant properties. These characteristics suggest that echinacea may provide additional health benefits, such as supporting skin health and combating oxidative stress.

Precautions

While echinacea is generally considered safe for most people, it can cause allergic reactions in some, particularly in those allergic to plants in the daisy family. It's also advised that people with autoimmune diseases consult with a healthcare provider before using echinacea due to its immune-stimulating effects.

Conclusion & Takeaways

In conclusion, the world of herbal medicine offers a rich tapestry of options for those seeking to bolster their immune system through natural means. The highlighted herbs, Astragalus, Elderberries, and Echinacea, provide not only a wellspring of essential nutrients but also contain unique properties that can support the body's defenses against illness. Coupled with a thoughtful approach to nutrition and wellness, these herbs offer promising pathways for those who aspire to embrace the wisdom of centuries-old traditions. The cultivation of this knowledge, as demonstrated by Ivy Ham, emphasizes the philosophy that prevention is at the heart of true well-being. As with all health interventions, consultation with a healthcare provider is essential to ensure that the chosen path aligns with individual needs and conditions. The integration of these herbal remedies into a balanced lifestyle can indeed be a meaningful step towards a more empowered and proactive approach to health and well-being.