Herbs to Boost Immunity this Winter
With winter on its way our herbal friends can help to protect us. Medicinal herbs can give us an incredible boost with immune stimulating and tonic properties. Some herbs even overlap in these properties! Remember to always act with caution and safety in mind. Herbs are wonderful allies but they’re not a replacement for modern medicine and antibiotics, especially when dealing with babies, young children, the elderly, or serious infections. Please always seek medical care when needed (and able) and stay safe.
Tonic Herbs - Protect in Advance
Herbal immune tonics are traditionally taken daily in the fall and winter to strengthen immunity and protect in advance against infection. These herbs are slow acting with prolonged effects and must be taken regularly over time. Immune tonics can also be used for those of us with poor immune resilience to build up protection for cold and flu season. Use the word "herb" loosely here because two remedies mentioned are mushrooms :)
1. Reishi, Ganoderma spp.
Herbal Actions: immune tonic, immunomodulator, antiviral, antibacterial, adaptogen, anti-inflammatory, antioxidant, anti-anxiety, cardiotonic, hepatic
The 'mushroom of immortality', reishi taken regularly can enhance the body's immune response. It is especially helpful for those with weaker lungs or with frequent respiratory infections. Reishi is also a traditional tonic for anxiety and may help ease anxiety slowly and steadily. Reishi is best taken as a tea by simmering the mushrooms for a few hours, extracting the active immunomodulating compounds. It's slightly bitter so you may want to combine it with herbs you like or it goes well with a sweeter cinnamon/chai herbal blend. Reishi can also be added to broth and simmered to make medicinal soups. You can purchase dried reishi online or at a local health food store if you have one, cultivate it at home, or forage it in the wild. If you want to try foraging please do your research so you can stay safe while collecting whichever Ganoderma species grows near you. Here's two guides to get you started identifying reishi: Guide, Guide
2. Elderberry, Sambucus nigra
Herbal Actions: Berries: immune stimulant, immune tonic, antibacterial, antiviral, antioxidant, diaphoretic, anticatarrhal (decongestant), anti-inflammatory. Flowers: immune tonic, antiviral, anti-inflammatory, diaphoretic, anticatarrhal, astringent
Elderberries are an extremely valuable immune tonic: effective, nourishing, and tasty. Studies confirm that taken daily during the colder months elderberry can protect us against colds, flu, and other infections, and the bacterial commonly responsible for secondary sinus infections with the flu. If you feel an illness coming on elderberry is also immune stimulating, helps to break fevers, helps decrease mucus, and all around lessens the duration and severity of cold and flu symptoms. Elderberries can be made into a tea, tincture, infused-honey, or a syrup. Tinctures can be made alcohol-free if you prefer as well by substituting a vinegar extraction. You can take elderberry liberally, daily or several times per day but Safety Note: do not give elderberry honey or syrup to babies younger than one.
Elder flowers also have antiviral activity against the flu and can be taken along with elderberry or other immune-boosting herbs. You can purchase dried elderberries online or possibly find them fresh from farms in your area. Elder is also fairly easy to grow if you have the space or forage in the wild but only if you do some serious research as there are several deadly poisonous look-alikes.
3. Garlic, Allium sativum
Herbal Actions: immunostimulant, immune tonic, antimicrobial, diaphoretic, hypotensive (lowers blood pressure), anticatarrhal
Beloved garlic. One of the first records of using garlic was its use to keep Egyptian laborers who built the pyramids healthy. It was later used as a field remedy in WWI, saving lives and limbs by fighting off infections. Garlic is a powerful immune tonic and antimicrobial. Studies back up the traditional knowledge that garlic is highly effective in preventing infections like cold, flu, and infections of the digestive tract. Besides all of the wonderful medicinal properties, garlic is an excellent herb because its cheap, easily obtainable for most people, and easy to add into the diet. Garlic is also easy to grow and lots can be grown in a small area. One clove per day added to food is the suggested daily dosage. To fully reap the medicinal benefits if garlic it should be eaten raw. Safety Note: Garlic can aggravate heartburn, gas, and peptic ulcers, especially raw and in large quantities. Coat garlic with olive oil or in an oil-based sauce to minimize this effect. Garlic also has blood-thinning qualities so consult a doctor if you're on blood thinners and avoid high doses of garlic in the week prior to surgery.
4. Astralagus, Astralagus propinquus
Herbal Actions: immune tonic, immunomodulator, antiviral, antibacterial, adaptogen, antioxidant, cardiotonic, hepatic
Astralagus root has become more popular in recent years thanks to its adaptogenic and tonic immune qualities. Studies show astralagus regulates white blood cell activity and stimulates natural killer cells, strengthening us against pathogens. Taken daily it builds our immune strength. Astralagus is a slow medicine, taking weeks of daily ingestion to reap the full benefits. It's a food herb and safe to eat in pretty large doses. It's great added to broth, an herbal chai, cookies or other baked goods. It has a sweet bean-like flavor that can be hidden easily in dishes for picky eaters or kids. A pressed root can also be tossed into a simmering soup, stew, or sauce and removed like a bay leaf before serving. Safety Note: In large doses (30g or more), astralagus has caused itching and allergic skin reactions, headaches, insomnia, dizziness, hot flashes, and hypertension. Keep your doses below 30g as a caution.
5. Turkey Tail, Tremetes versicolor
Herbal Actions: immune tonic, immune stimulant, antiviral, antitumor, antioxidant
Turkey tail is a medicinal mushroom with powerful antiviral and immune-balancing qualities. It's great for anyone wanting to prime their immune system for the winter months (or travel, group gatherings, going back to school, etc!). It's considered a foundational herb for supporting immune health and is even used in alternative cancer therapies. Turkey tail, like lots of medicinal mushrooms, is best taken as a tea decoction or added to broth. They have a mildly bitter flavor that pairs well with other medicinal mushrooms or herbs. Turkey tail is a very common woodland mushroom and is likely growing near you! It only grows on dead hardwood trees/stumps/branches and occasionally dead conifers. You can find turkey tail in medicinal preparations online or possibly at a local health food store or farmers market. Turkey tail is also a pretty easy mushroom to learn to identify in the wild but there are some look-alikes! Please research and ensure proper identification before consuming. True turkey tails are fan-shaped with stripey colors of blue, brown, grey, red, and white. The undersides are white to tan and have tiny pores! These pores ARE visible to the naked eye! False turkey tails look almost identical but they have NO visible pores on the bottom. Here's a guide to help.
Immune Stimulants - Resist after Exposure & Heal Faster
Immune stimulants or immunostimulants help the body resist illness after being exposed to a pathogen or heal from sickness more quickly if already sick. They work by ramping up our bodies' innate antimicrobial efforts, primarily through white blood cell activity. The effects are immediate but short-lived, so these herbs must be taken frequently to maintain effectiveness. Take at the first sign of being sick or after some sort of exposure like riding in an airplane.
1. Spilanthes, Acmella oleracea
Herbal Actions: immunostimulant, antimicrobioal, anti-inflammatory, sialagogue (makes you salivate)
Spilanthes leaves and gumdrop shaped flowers can be used for lots of infectious illnesses like colds, flu, sinus infections, or ear infections. Clinical studies have shown spilanthes having strong effects against pathogenic bacteria. A tincture, tea, adding to a saline gargle, or just nibbling on this plant will augment the body's immune defenses. It also makes you salivate and stimulates circulation in the gums, which is why it's a traditional toothache remedy. Safety Note: Spilanthes is in the aster family and may cause allergies if you're highly sensitive to plants like ragweed or chamomile. It's very rare but proceed with caution or avoid if so.
2. Echinacea, Echinacea purpurea; E. angustifolia
Herbal Actions: Immunostimulant, antimicrobial, anti-inflammatory, anticatarrhal (decongestant), lymphagogue, sialagogue, alterative
Echinacea's roots, seeds, and fresh flowers are all medicinal and make a wonderful immune-stimulating tea/tincture. You can use echinacea to fight any infection, but it's especially effective on upper respiratory infections. Studies have shown echinacea to be safe and effective against infections like the common cold and that it protects us against lowered immunity that comes from stress. Echinacea is both preventative and curative so it can help before and during illness. Safety Note: Echinacea is also in the aster family so again use caution or avoid if allergic to plants in the Asteraceae family like ragweed or chamomile.
3. Japanese Honeysuckle, Lonicera japonica
Herbal Actions: immunostimulant, antiviral, antibacterial, anticatarrhal, expectorant, anti-inflammatory, astringent, diuretic, antioxidant
One of the most widely used medicinal herbs in the world, Japanese honeysuckle blooms are powerfully antimicrobial, cooling, and anti-inflammatory. It's great for hot, inflamed conditions like head colds, flu, sinusitis, tonsillitis, and feverish conditions. Japanese honeysuckle is native to eastern Asia but has spread as a common invasive plant around the world, so don't feel bad harvesting lots of it to slow the spread. The flower buds and open blooms can be gathered and tinctured. You may also have luck finding it for sale in establishments that sell Chinese medicine. Safety Notes: 1. Not all species of honeysuckle are safe and medicinal like Japanese honeysuckle is. Always make sure you've 100% identified any species you intend to consume. Here's two guides to help you make sure it's Japanese honeysuckle you're gathering: guide, guide. 2. Honeysuckle has also been used to stimulate the menses and childbirth, so to be on the safe side I would avoid internal use if you're pregnant. 3. Only use the flower buds, open flowers, stems, and leaves. The berries are poisonous!
4. Prickly Ash, Zanthoxylum clava-herculis, Z. americanum
Herbal Actions: immunostimulant, lymphagogue, antimicrobial, diaphoretic, circulatory stimulant, sialagogue, antirheumatic, astringent, antibacterial, antiprotozoal
Prickly ash is called such because it sort of resembles the ash tree (but they aren't related) and has prickly thorns along the branches and bark. The bark and berries of this tree are medicinal. Prickly ash's yellow bark was important medicine for Indigenous and subsequently European people in the Americas. The bark is yellow thanks to a powerful antimicrobial alkaloid called berberine. A tea or tincture made from the bark is tingly, strong flavored, and makes you salivate. Take it in small amounts to aid the lymphatic and immune systems and stimulate circulation. Taken in larger amounts it can help with digestive issues. It can also be used to numb the gums and fight bacteria in the mouth. Chewing on some of the twigs or using prickly ash bark powder on the teeth can improve gum health. Safety Note: Certain studies on animals have shown that prickly ash constituents may affect anticoagulant therapy. It may not have this effect on humans but proceed with caution or avoid if you're taking blood thinners or pregnant.
5. Garlic, Allium sativum
Herbal Actions: immunostimulant, immune tonic, antimicrobial, diaphoretic, hypotensive (lowers blood pressure), anticatarrhal
Garlic supports the body in many ways and is so valuable that it deserves mention in both categories. Garlic is a potent immune stimulant and antimicrobial, so it both kills of pathogens and boosts immunity. Its helpful both in preventing infections like common cold or flu and fighting them off if we catch them. Thank you garlic!! Clinical studies and traditional knowledge agree that garlic activates the immune system. It helps to break up mucus and congestion. Raw garlic is the most effective, just chop or slice up a clove and let it sit for 10-15 minutes before adding to honey, soup, vinegar, tea, infused into oil (use oil immediately or within a few days, store in fridge). Don't forget garlic is also an immune tonic and can be taken regularly to boost the immune system long term, one raw clove a day keeps the doctor away :) Safety Note: Garlic can aggravate heartburn and peptic ulcers. Coating garlic with olive oil or in an oil-based sauce minimizing these effects but use caution or avoid depending on your body.
