How to boost your immunity? 10 tips to support your body's defences

Author: Lucie Garabasova

The immune system protects us every day against bacteria, viruses and other pathogens. How well it works depends on many factors – from the quality of your sleep and diet to long-term stress and how much you move.

So how can you support your immunity naturally? We have put together 10 practical tips that you can gradually build into your everyday life. We will also look at vitamins, minerals, medicinal mushrooms and other natural substances worth your attention.

Topics we have prepared for you:

• The immune system – what is immunity?
• What are the signs of weakened immunity?
• 10 tips to boost your immunity
• Grandma's remedies: How to boost immunity?
• How to boost immunity in children?
• When should you see a doctor?

What is immunity and how does the immune system work?

Immunity is the body's ability to recognise and defend itself against harmful microorganisms and other foreign substances. The immune system is a complex network of cells, tissues and organs that work together to protect our health.

There are two basic components of immunity:

Innate (non-specific) immunity is the first line of defence. It includes, for example, the skin, the mucous membranes and the immune cells that react quickly to the presence of pathogens.

Acquired (specific) immunity can recognise specific pathogens and mount a targeted defence response. T lymphocytes, B lymphocytes and antibodies play an important role here.

The immune system does not work in isolation. Its function is also linked to the gut microbiome, the nervous system, hormonal regulation and your overall lifestyle.

The goal is not to stimulate your immunity constantly, but to create the conditions for it to work properly and in balance.

What are the signs of weakened immunity?

One possible sign of impaired defences can be recurring or unusually severe infections. Tiredness or frequent colds on their own, however, do not mean that your immune system is weakened.

Pay particular attention to:

• Recurring infections with an unusually severe or long course.
• Infections that are difficult to treat or keep coming back.
• Unusual infections caused by less common microorganisms.
• Long-term health problems linked to unexplained fatigue, fevers or weight loss.

If such problems keep recurring, it is a good idea to see a doctor. The cause may not be an immune disorder alone, but also a lack of certain nutrients, a chronic illness or another health problem.

10 tips to boost your immunity

1. Make sure you get enough vitamins

Vitamins take part in many processes that are important for the proper functioning of the immune system. It is best to get them mainly from a varied diet and to use supplements according to your individual needs.

Vitamin D contributes to the normal function of the immune system. The body produces it when the skin is exposed to sunlight, but we also get it from oily fish, eggs or fortified foods. In the autumn and winter months, it may be worth considering a supplement.

Vitamin C supports the normal function of the immune system and helps protect cells from oxidative stress. You can find it in citrus fruits, kiwi, peppers, broccoli or blackcurrants.

Vitamin A contributes to the maintenance of normal mucous membranes, which are one of the body's natural protective barriers. Its sources include liver, dairy products and vegetables containing beta-carotene.

Vitamin E helps protect cells from oxidative stress. It is found in nuts, seeds and vegetable oils.

Vitamins B6, B9 and B12 contribute to the normal functioning of the immune system. Their sources are legumes, wholegrain cereals, leafy greens and animal products.

Excessive doses of vitamins do not automatically mean better defences. Some vitamins can even be harmful in high amounts.

Did you know that hemp protein is a natural source of vitamins A, B1, B2, B3, B6, C, D and E?

2. Don't forget about minerals

Besides vitamins, minerals are also important for the immune system.

Zinc contributes to the normal function of the immune system and to the protection of cells from oxidative stress. You can find it in meat, legumes, pumpkin seeds and wholegrain cereals.

Selenium supports normal immune function and contributes to the protection of cells from oxidative stress. It is found, for example, in fish, eggs and Brazil nuts.

Iron is involved in the formation of red blood cells and the transport of oxygen in the body. A lack of it can cause tiredness and can also affect immune functions.

Copper contributes to the normal function of the immune system and to iron metabolism. It occurs naturally in nuts, seeds, legumes and some animal products.

A balanced diet matters most. If you suspect a mineral deficiency, it is best to discuss supplementation with your doctor.

In hemp protein you will also find a high proportion of antioxidants, calcium, magnesium, zinc and iron.

3. Take care of your gut microbiome

The gut and the immune system are closely connected. The gut microbiome is a vast community of microorganisms involved in digestion, in the metabolism of certain substances and in communication with immune cells.

Beneficial gut bacteria thrive above all on a sufficient intake of fibre and a varied diet.

What to include in your diet?

• Wholegrain cereals, oat flakes and legumes.
• Fruit and vegetables of different kinds.
• Fermented foods, such as kefir, yoghurt or sauerkraut.
• Nuts and seeds as natural sources of fibre and other nutrients.

Hemp seeds and hemp fibre can also be an interesting addition to your diet.

Looking after your gut microbiome with suitable probiotics and prebiotics can also help. Interesting results came from a 2025 clinical study in which researchers followed 120 students. After two weeks of taking the probiotic strain Lacticaseibacillus paracasei K56, they recorded reduced symptoms of anxiety and stress and better sleep quality compared with placebo. The results are promising, but they cannot automatically be applied to all probiotic products.

4. Medicinal mushrooms and their link to immunity

Medicinal mushrooms are one of the most interesting natural sources of substances that can strengthen immunity. They contain bioactive substances such as beta-glucans, polysaccharides and antioxidants with immunomodulatory effects.

Among other things, scientists are studying their interactions with immune cells. However, it is important to distinguish the results of laboratory experiments from effects clinically proven in humans.

Mushrooms known for their potential to strengthen immunity:

• Reishi (Ganoderma lucidum): One of the most highly regarded therapeutic mushrooms in traditional Chinese medicine. It contains polysaccharides and triterpenes, which support the immune system and are considered adaptogens. A 2024 clinical study confirmed that reishi modulates T-lymphocyte function and slows the age-related decline in immunity.
• Shiitake (Lentinula edodes): Contains beta-glucans, which stimulate the immune response and have anti-inflammatory properties.
• Maitake (Grifola frondosa): Contains polysaccharides, especially beta-glucans, which stimulate the production of antibodies and activate white blood cells.
• Chaga (Inonotus obliquus): Has anti-inflammatory and antioxidant properties that contribute to overall health and a stronger immune system.
• Cordyceps: Mushrooms with adaptogenic properties that help increase resistance to stress and support the immune system.
• Turkey Tail (Trametes versicolor): Contains coriolan, which has been studied for its immunomodulatory effects.

Medicinal mushrooms can be an interesting addition to your everyday diet, but they do not replace a varied diet or medical treatment. If you take medication, have an autoimmune disease or are undergoing treatment that affects immunity, consult your doctor before using them.

5. Make herbs part of your daily routine

Herbs can be a pleasant part of your fluid intake and a varied diet. Some contain polyphenols, essential oils and other natural substances whose properties are the subject of scientific research.

Well-known herbs include:

• Rosehip is a natural source of vitamin C. It is popular above all in fruit and herbal teas.
• Ginger contains gingerols and other bioactive substances. It is used in cooking and in warm drinks.
• Thyme is an aromatic herb traditionally used in tea blends.
• Mint is popular for its fresh taste and aroma. It works well in herbal teas and cold drinks.
• Echinacea (purple coneflower) has been researched in connection with colds. Study results are mixed, and it cannot be considered a reliable way to prevent infections.
• Ginseng (Panax ginseng): An adaptogen with immunomodulatory effects that increases resistance to infections.

Hemp teas as part of your fluid intake

Hemp teas are also an interesting alternative to classic herbal blends. Depending on their composition, they may contain, for example, mint, rosehip or other herbs.

A warm cup of tea can be a pleasant part of your morning or evening ritual. Drinking enough fluids is important for the normal functioning of the whole body.

6. Get enough quality sleep

Getting enough sleep plays a key role in maintaining a strong immune system. During sleep, the body produces cytokines – substances that help fight infections and inflammation. A lack of sleep reduces their production and significantly weakens the immune response.

Experts from the Sleep Foundation confirm that regular, quality sleep strengthens the immune system and supports its effective function. It is recommended to keep a regular sleep schedule – going to bed and getting up at the same time every day.

Struggling with insomnia? Try herbal sleep drops and read all about how CBD works for sleep.

7. Learn to manage stress

Short-term stress is a natural reaction of the body. However, if stress persists over the long term, it can negatively affect sleep, mental well-being and the regulation of immune functions. Under stress, hormonal and nervous mechanisms are activated, including the release of cortisol. Its effect on the immune system is complex and depends, among other things, on the intensity and duration of the stress response.

To cope better with everyday pressure, you can try:

• Regular exercise, ideally in the fresh air.
• Short breathing exercises or meditation.
• Limiting excessive workload.
• Enough rest and a regular sleep schedule.
• Mindful breaks during the day.

Ashwagandha and stress management

Ashwagandha (Withania somnifera), also known as winter cherry, is one of the plants traditionally used in Ayurveda.

Some clinical studies have examined its effect on perceived stress and sleep quality. The results for selected products are promising, but there are still limitations regarding the size of the studies, the length of use and the differences between extracts.

Ashwagandha is not suitable for everyone. Caution is needed especially during pregnancy, with thyroid disorders or autoimmune diseases, and when taking certain medications.

8. Eat a varied diet and don't forget quality fats and proteins

A balanced diet gives the body the energy and nutrients it needs for the immune system to work properly. A sufficient intake of protein, unsaturated fatty acids, fibre, vitamins and minerals is important.

What should not be missing from your diet?

• Plenty of vegetables and fruit.
• Quality sources of protein.
• Wholegrain cereals and legumes.
• Nuts, seeds and vegetable oils.
• Fish and other sources of omega-3 fatty acids.

Hemp foods as part of a healthy diet

Hemp foods are an interesting way to enrich your everyday diet with plant nutrients.

Hemp protein is a source of plant protein, which contributes to the growth and maintenance of muscle mass. You can add it to smoothies, porridge or yoghurt.

Hemp seeds contain protein and unsaturated fatty acids. They are great in salads, spreads or as part of your breakfast.

Hemp oil is a source of omega-3 and omega-6 unsaturated fatty acids. It is best used in cold dishes.

Hemp foods are not in themselves a means of preventing infections. Their benefit lies mainly in their nutritional composition and in adding variety to your diet.

9. Move regularly, but don't forget to recover

Regular physical activity benefits your overall health and is also linked to the proper functioning of the immune system.

Exercise supports cardiovascular health, metabolism and sleep quality. It can also help you cope better with stress.

You don't have to do a hard workout every day.

What can you try?

• Brisk walking for at least 30 minutes a day.
• Cycling or swimming.
• Yoga, Pilates or light strength training.
• Regular walks in nature.
• Short movement breaks during the working day.

The World Health Organization recommends that adults do at least 150–300 minutes of moderate-intensity aerobic activity a week and strengthen the major muscle groups at least twice a week.

Recovery is just as important as exercise itself. Excessive strain without enough rest can, on the contrary, have a negative effect on health and performance.

10. CBD and the immune system – what do we know so far?

The human body has an endocannabinoid system, which is involved in regulating a number of physiological processes. It includes cannabinoid receptors, the body's own endocannabinoids and the enzymes involved in producing and breaking them down.

Research into CBD also covers its possible effects on certain immune cells and inflammatory signalling pathways.

It is important to stress, however, that the immunomodulatory effects of CBD observed in the laboratory do not mean that CBD has been proven to strengthen immunity or prevent infections in humans. We cover this topic in more detail in the article: CBD and immunity.

Grandma's remedies: How to boost immunity

Our grandmothers drew on what nature offered them. And we have taken inspiration from them.

A few tried-and-tested tips:

• Drink tea made from fresh ginger
• Have a strong broth (bone broth is rich in minerals)
• Rely on onions – our grandmothers recommended eating 2–3 pieces of onion a day, or you can prepare it with honey as a tea
• Take rosehip syrup in autumn
• Eat sea buckthorn regularly – one of the richest natural sources of vitamin C
• Eat plenty of wild garlic in spring
• Drink ashwagandha (winter cherry) all year round – a traditionally used adaptogen

How to boost immunity in children?

Boosting immunity in children involves a combination of healthy lifestyle habits and attention to proper nutrition.

Our recommendations:

• Healthy diet: Offer children a balanced diet that includes fruit, vegetables, wholegrain cereals, protein and dairy products. Limit refined sugars and processed foods.
• Enough sleep: Make sure children have a regular sleep schedule appropriate for their age. Quality sleep is key to the regeneration of the immune system.
• Physical activity: Encourage regular physical activity. Playing outdoors, sports and active games strengthen the immune system.
• Personal hygiene: Teach children the basics of personal hygiene, including frequent handwashing with soap and coughing or sneezing into the elbow.
• Enough fluids: Hydration is important for the proper functioning of the body and the immune system.
• Vitamins and minerals: Include foods rich in vitamin C (citrus fruits, broccoli), vitamin D (salmon, tuna) and zinc (nuts, meat) in their diet. Discuss food supplements with a doctor.
• Probiotics: Include foods with probiotic cultures – yoghurts or fermented dairy products – which support a healthy balance in the gut.
• Less stress: Give children support and a safe environment. Offer them room for relaxation and fun.

When should you see a doctor about your immunity?

If you suffer from recurring severe infections or long-term unexplained health problems, or if you suspect an immune disorder, see your general practitioner.

Depending on your symptoms, they may recommend, for example, a blood count, a test of selected nutrient levels or further immunological tests.

Food supplements alone cannot replace the diagnosis and treatment of health problems.

How best to support your immunity?

Long-term care for your health brings the best results. No single food, herb or food supplement can replace good sleep, a varied diet and regular exercise.

Start with simple steps you can really stick to. Improve your sleep routine, add more vegetables, move regularly and get enough rest.

Need advice on choosing products or on their composition? Contact our Hemp Advisory Centre, where we will be happy to help you find your way around our range.

Remember that a well-functioning immune system is the result of many factors working together. The habits you keep up regularly and over the long term matter most.

Article summary:

• The foundation of well-functioning immunity is a varied diet, enough sleep, regular exercise and stress management.
• Vitamins C and D, zinc and selenium contribute to the normal function of the immune system. Above all, it is important to prevent deficiencies.
• The gut microbiome is closely linked to immune functions. You can support it with fibre and a varied diet.
• Medicinal mushrooms, such as reishi, chaga or cordyceps, contain interesting bioactive substances. Their possible effect on immunity is the subject of research.
• CBD and other cannabinoids are being studied in connection with the regulation of immune responses, but their benefit in preventing infections in humans has not yet been proven.