9 Herbs and Spices to Support Immunity
- Nichole Dandrea-Russert
- Mar 15, 2020
- 5 min read
Updated: 5 days ago
Before modern medicine, plants were our first—and only—form of healing. Ancient systems like Ayurveda, Traditional Chinese Medicine (TCM), and Indigenous practices have used herbs and spices for thousands of years to fight infection, boost vitality, and restore balance.
Today, science is catching up, with a growing body of research confirming what traditional healers have known all along: many common kitchen staples have powerful immune-supporting properties. Nearly 40% of Americans now incorporate herbal or plant-based remedies alongside conventional care—and for good reason.
Since a robust immune system is your best defense against illness, here are 9 herbs and spices to support immunity (plus a bonus food!) to help strengthen your defenses naturally.
9 Herbs and Spices to Support Immunity
1. Turmeric
Turmeric’s active compound, curcumin, gives it its vibrant orange hue and potent anti-inflammatory, antiviral, and antifungal properties. Studies suggest it may enhance immune activity, protect against infection, and even have anti-cancer effects.
Dosage: For turmeric extract, 400–600 mg three times daily is commonly recommended. For whole turmeric root, aim for 1.5–3 grams per day of fresh root or 1–3 grams of dried powder. For best absorption, pair with black pepper and/or healthy plant-based fats. Supplements and high doses should be used with guidance from a healthcare provider, as turmeric may interact with certain medications, including blood thinners.
2. Cayenne Pepper
Cayenne pepper contains capsaicin, a phytonutrient that’s a rich source of carotenoids (including beta-carotene) and vitamin C—both powerful antioxidants that help protect immune cells from free radical damage. Vitamin C also supports the production of white blood cells, your body’s infection fighters.
Dosage: Add ½–1 teaspoon of fresh or dried cayenne pepper to meals daily (or more if you love heat!). Just 2 teaspoons provide about 28% of your daily vitamin A and 4% of your daily vitamin C. Cayenne can be consumed fresh, dried, or in capsule form, but concentrated supplements should be taken only under the guidance of a healthcare provider, especially for those with gastrointestinal sensitivity, acid reflux, or who are taking certain medications (such as blood thinners).
3. Oregano
Oregano contains carvacrol and thymol, compounds with potent antimicrobial and antifungal effects. Both fresh and dried oregano deliver these benefits, and recent research shows oregano powder may help stimulate beneficial gut bacteria and support immunity.
Dosage: No standardized dose exists for immune health, but adding oregano generously to meals is a simple way to reap its benefits. For concentrated use, oregano oil supplements are available—consult a healthcare professional for appropriate dosage and duration.
4. Ginger
Ginger is well-studied for its digestive benefits and immune-enhancing effects. It helps open lymphatic pathways, preventing toxin build-up, and activates T-cells—key immune cells that fight viruses.
Dosage: For inflammation, use 125–1,000 mg (about 1 gram) three to four times daily. A ¼-inch slice of fresh ginger equals about 1–2 grams of powder. Enjoy it fresh in tea, blended into smoothies, or cooked into meals.
5. Garlic
Garlic is a natural immune powerhouse, offering protection against bacterial, viral, and fungal infections. Crushing or chopping fresh garlic releases alliinase, an enzyme that converts alliin into allicin—the compound responsible for garlic’s disease-fighting properties.
Dosage: To get about 8 mg of allicin, consume roughly 4 grams (1 clove) of fresh garlic daily. For maximum potency, let crushed garlic sit for 5–10 minutes before cooking or eating.
6. Lemon & Lime
These citrus fruits are rich in vitamin C, flavonoids, and limonene—phytonutrients with antiviral, antimicrobial, anti-inflammatory, and antioxidant properties. They also enhance the antioxidant effects of vitamin C.
Dosage: Squeeze fresh lemon or lime juice over salads, vegetables, or hot meals daily for an immune-boosting dose of vitamin C and phytonutrients.
7. Green Tea
Green tea is rich in epigallocatechin gallate (EGCG), a catechin with potent antiviral and antioxidant effects. Studies suggest regular green tea consumption may protect against certain cancers and support overall immune health.
Dosage: Most research supports drinking 1–4 cups daily for potential benefits. Brew with water just below boiling to preserve antioxidants. Avoid consuming it too close to bedtime, as its caffeine content may interfere with sleep. If you’re sensitive to caffeine, opt for decaffeinated green tea to still enjoy its antioxidants.
8. Elderberry
Elderberries contain flavonoids that help reduce inflammation, support immune response, and may shorten the duration of cold and flu symptoms when taken early.
Dosage: While there’s no universal dosage, studies have used 1 tablespoon of elderberry syrup up to four times daily during illness. Lozenges or capsules are also available; follow product instructions and consult your healthcare provider if unsure.
9. Prebiotic fiber
While not an herb or spice, prebiotics are the fuel for probiotics—your gut’s beneficial bacteria. A healthy, balanced microbiome supports immunity, reduces inflammation, and strengthens the gut barrier (where much of your immune system resides).
Dosage: Include a variety of prebiotic-rich foods daily—garlic, onions, leeks, bananas, asparagus, Jerusalem artichokes, chicory root, barley, millet, rye, and oats.
Bonus: Fermented Foods
Fermented foods contain probiotics that can restore a healthy gut microbiome, enhance nutrient absorption, and improve immune resilience. Examples include kimchi, sauerkraut, miso, tempeh, and kombucha.
Dosage: Aim for a small serving daily, such as a spoonful of sauerkraut, a bowl of miso soup, or a glass of kombucha. Pairing fermented foods with fiber-rich meals boosts probiotic activity.
The Bottom Line
Your kitchen is one of the most powerful pharmacies you have. Herbs and spices like turmeric, garlic, ginger, and oregano aren’t just flavor boosters—they’re nutrient-dense, antioxidant-rich powerhouses that can help keep your immune system strong year-round.
Instead of waiting until you feel a sniffle coming on, try weaving these herbs and spices into your daily meals. Even small, consistent amounts can support your body’s natural defenses over time. And remember: for best results, pair them with a varied plant-based diet, regular movement, quality sleep, and stress management.
A strong immune system is built every single day—one delicious bite at a time. 🌿
Immune-Supporting Tea
*Immune-Supporting Tea Ingredients:
one clove of garlic, minced
1 inch of ginger, minced
1 tsp green tea leaves
juice of one lemon
1 Tbsp apple cider vinegar (ACV)
How to make Immune-Supporting Tea
Add all ingredients, except lemon juice and ACV, to a tea strainer. Pour hot (not boiling) water over the mixture and steep for 10 minutes. Strain the tea and add the lemon juice and ACV. Enjoy as a tea drink or as a shot taken several times a day.
*You can also add 1 gm of turmeric powder and a dash of cayenne
Summary of the food, benefits,
and suggested daily amount
Herb/Spice/Food | Key Compounds & Benefits | Suggested Daily Amount |
Turmeric | Curcumin – anti-inflammatory, antiviral, antifungal | Extract: 400–600 mg, 3x/day; Fresh root: 1.5–3 g; Powder: 1–3 g; Pair with black pepper/healthy fat |
Cayenne | Capsaicin, carotenoids, vitamin C – antioxidant, immune support | ½–1 tsp fresh/dried pepper daily; 2 tsp = 28% DV vitamin A, 4% DV vitamin C |
Oregano | Carvacrol, thymol – antimicrobial, supports gut health | Use fresh/dried generously in meals; consult healthcare provider for oregano oil dosage |
Ginger | Gingerols, shogaols – anti-inflammatory, lymph support, T-cell activation | 125–1,000 mg (1 g) 3–4x/day; ¼-inch fresh slice ≈ 1–2 g powder |
Garlic | Allicin – antibacterial, antiviral, antifungal | 4 g (1 clove) fresh garlic = ~8 mg allicin; Crush/chop and let sit before use |
Lemon & Lime | Vitamin C, flavonoids, limonene – antioxidant, antiviral | Fresh juice daily over meals for vitamin C and phytonutrients |
Green Tea | EGCG catechins – antiviral, antioxidant, anti-cancer | 1–4 cups/day; Brew below boiling temp |
Elderberry | Flavonoids – anti-inflammatory, may shorten cold/flu duration | 1 Tbsp syrup up to 4x/day during illness; follow product instructions |
Prebiotic Fiber | Supports beneficial gut bacteria, immune health | Include daily: garlic, onions, leeks, bananas, asparagus, chicory, barley, millet, rye, oats |
Fermented Foods | Probiotics – restore gut balance, enhance immunity | Small serving daily: sauerkraut, kimchi, miso, tempeh, kombucha |
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