How to boost immune system: Inspired by personal experience

There are several answers on how to boost immune system!? Diet and exercise are one of them. However, several immune system supplements and herbs can be very effective in improving production of white blood cells.

The most effective immune system herbs and supplements, act on the bone marrow which is responsible for producing many types of white blood cells, cytokines and other cells which mature into white blood cells, elsewhere in the body.

This includes the thymus, spleen and the lymph nodes which are essential part of the immune system, along with bone marrow at the top of the chain.

I learned these facts, the hard way since I was sick 5 times in a span of 6 months. Since then, besides one case of food poisoning, I had only mild case of flu in a span of three years.


Diet can have significant effect on the immune system function. Overeating, especially consuming foods rich in simple carbs such as sugar and too much fat, can negatively affect the ability of your body to fight infections. Overeating increases insulin which can interfere with immune system function.

On the other hand, malnutrition can have similar effect. Because of this, it is important to have balanced diet which consists of mainly natural, unprocessed foods and avoid overeating.

Also, short term fasting and controlled calorie restriction can actually reflect positively on white blood cell production.


When it comes to exercise, short-term, high-intensity activities such as sprinting are much better in boosting immune system function unlike long distance running. Actually, jogging and especially marathons can have opposite effect on its function.

Many marathon, triathlon and ironman competetors often get sick after such demanding competitons, due to drastic increase in cortisol which is characteristic for these kind of activities. Cortisol suppress immune system which decreases production of white blood cells.

On the other hand, exercises such as sprinting can stimulate activity of the bone marrow and increase growth hormone, while preventing chronic increase in cortisol production.


Sleep is the one of the best ways to recover and improve immune system function, especially when combined with some form of relaxing activity. During sleep the body produces hormones and white blood cells.

It is why you throat may be sore, while fighting a flu, after good night of sleep since the body is fighting infections most effectively during the night.

Also, spending time with people dear to us and avoiding the negative, stressful individuals can reflect positively on immune system function.

For more helpful tips which can help boost your immune system, check the "mental health" section on the left, especially how to deal with stress and increase the feeling of joy and happiness or use the search box on the right.


There are several immune system supplements which can considerably raise T-cells, B-cells, NK cells, macrophages and other white blood cells, in the blood. Some of them act on the bone marrow, while others act on other parts of the immune system.

AHCC has shown to be the most effective supplement for boosting immune system. It is used to treat cancer in many clinics throughout the world, by stimulating production of cytokines, dendritic cells and other cells of the immune system.

It is produced by combining several species of medicinal mushrooms which are grown in rice bran extract. As a result, alpha glucans are created which are responsible for the strength and the benefits of AHCC.

Epicor is produced by fermenting dried yeast, also know as Sacchromyces Cerevisiae. Although it has been discovered by accident, it has become one of the best immune system supplements which works very well in combination with AHCC. Epicor activates Natural killer (NK) cells which are the first line of defense against infections and cancer.

Arabinogalactan is type of polysaccharide found in dietary fiber which is usually extracted from the larch tree. It is able to stimulate non-specific response of the immune system as well as growth of good bacterias such as Lactobacillus and Bifidobacteria in the intestines since it is, after all, a type of fiber. It was one of the first supplements, when it comes on how to boost immune system.

Vitamin D is more a hormone, than a vitamin because of which it can act positively on immune system function, much like growth hormone. It seems to work in two ways, by activating several cells of the immune system and by acting as a cytokine through its metabolites.

Even if you take all the immune system supplements, they probably won't be that effective, if you are vitamin D deficient.

Beta-Glucan is well known, thoroughly researched and one of the first immune system boosters. It is usually isolated either from medicinal mushrooms or Baker's yeast.

Beta glucans are also found in AHCC but they aren't as strong as alpha glucans. However, they are still able to improve immune system function and increase production of NK cells, granulocytes, monocytes, and macrophages, by stimulating bone marrow.


Besides supplements, there are also several immune system herbs which increase the production of lymphocytes and stimulate immune system.

Echinacea is herbal answer to AHCC. What is AHCC to supplements, that is Echinacea to herbs. It is actually the only herb, whose ability to boost immune system, is widely accepted and confirmed by scientists, all over the world.

Its strength comes from polysaccharides and phenols such as echinacosides than are able to improve immune system function and which posses antibiotic characteristics. Combination of root, leaf and Echinacea flower seems to give the best bang for the buck.

Andrographis is found in Asia and it is sometimes called Indian echinacea. It has proven itself as one of the best immune system herbs which can improve blood cell count and decrease the risk of flu, common cold and other infections, thanks to andrographolides.

Andrographolides seem to act as immunomodulators, by boosting weak immune system and normalazing overactive one.

Green Tea is rich source of catechins such as EGCG. It can boost immune system, especially the activity and regulation of T cells which makes it also useful in treating autoimmune diseases.

However, green tea contains other phytochemicals such as polysaccharides, alkylamine antigens and flavonoids which can stimulate the growth of good bacterias in the intestines and improve the response of the immune system, when faced with threat.

Mushrooms are very effective, when it comes on how to boost immune system. Although they are rich source of beta glucan, mushrooms contain other immune system stimulating compounds. The most well known medicinal mushrooms are Shiitake, Reishi, Maitake, White button mushroom, Cordyceps, Turkey Tail, Chaga and Lion's Mane.

Astragalus is one of the best immune system herbs. It contains polysaccharides, isoflavonoids and astragalosides, including cycloastragenol which can increase telomerase activity.

By increasing telomerase, not only that it can increase our life span but it can also reduce the aging process of the immune system, normalize cytokine production, improve response of T cells and NK cells to infections and stimulate bone marrow, especially when combined with Echinacea.

Elderberry contains bioflavonoids, alkaloids, vitamins, minerals and anthocyanins which support healthy immune system function. Although berries in general support normal production of white blood cells, Elderberry seems to be the most useful among them.

Cat's Claw is one of the most interesting immune system herbs. It is an answer on how to boost immune system as well as on how to to calm down overactive one.

It is used to fight infections and cancer as well as a natural remedy for autoimmune disease such as arthritis, allergies and several form of dementia. The fact that it is an adaptogen, is relatively unknown.


Besides these immune system supplements and herbs, there are also some natural antibiotics which can kill bacterias and improve immune system function such as olive leaf, propolis and oregano. Also, Isatis, Pau D'Arco and Elecampane may help too but they aren't researched enough.

If you want to know more on how to boost immune system, learn how to improve your intestinal flora since good bacterias are also vital for strong and healthy immune system function. When it comes to immune system herbs and supplement, you may want to mix a couple of them together for maximal results.

However, beware of the side effects, especially if you suffer from autoimmune disease, in which case natural antibiotics may be better solution.

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