Strengthen your immune system in winter – stay healthy through the cold season with natural defense boosters.

When temperatures drop and the days get shorter, many people find that their bodies are more susceptible to colds and infections. No wonder: cold air, dry heating air, and less sunlight put a strain on the immune system. In addition, we spend more time indoors in winter – ideal conditions for the spread of viruses and bacteria. But our bodies are not defenseless: with the right nutrients, medicinal plants, medicinal mushrooms, and lifestyle choices, we can specifically support our immune system.

Why the immune system is weakened in winter

The immune system is a complex network of cells, messengers, and organs that protects our body from viruses, bacteria, and other pathogens. However, it is under particular strain in winter. Less sunlight leads to a vitamin D deficiency, which plays a crucial role in activating immune cells. Cold air and dry heating air dry out the mucous membranes, making it easier for pathogens to penetrate. Increased contact in indoor spaces increases the viral load and thus the risk of infection. Stress and lack of sleep further weaken the immune system, as stress hormones such as cortisol inhibit the activity of important immune cells. This explains why colds and flu epidemics reach their peak in the winter months.

Vitamins and minerals as the basis for a strong immune system.

A balanced supply of micronutrients is the foundation for a functioning immune system. Particularly important are vitamin C, which has an antioxidant effect and supports the normal function of immune cells; vitamin D3, which activates immune cells; and vitamin A, which strengthens mucous membranes – our first line of defense against pathogens. Vitamin E protects immune cells from oxidative stress, while vitamin K2 works synergistically with vitamin D and supports metabolism. Zinc is essential for the formation of antibodies and, with regular intake, can shorten the duration of colds. Selenium protects immune cells from oxidative damage and improves antiviral defense. The B vitamins (B1–B12) are also crucial for energy metabolism and the formation of new immune cells. This combination of micronutrients provides the immune system with the necessary building blocks to function optimally during the cold season.

Medicinal plants, vital mushrooms and amino acids as natural immune boosters

In addition to vitamins and minerals, various plant substances, fungi, and amino acids have proven to be valuable support for the immune system. Andrographis and Indian lungwort are traditionally used for respiratory infections. Studies show that Andrographis can alleviate symptoms such as cough or sore throat and shorten the duration of the illness. Rockrose contains polyphenols that can prevent viruses from entering cells. Tulsi basil strengthens the immune system and acts adaptogenically by reducing stress. Ginger and turmeric possess anti-inflammatory and antioxidant properties, while piperine from black pepper increases the bioavailability of curcumin. Reishi, Shiitake, and Maitake are among the best-known medicinal mushrooms; they contain beta-glucans that activate immune cells and thus strengthen the immune response. L-glutamine serves as an energy source for immune cells and supports their regeneration, especially after infections or physical exertion. L-lysine can inhibit the replication of certain viruses by competing with the amino acid arginine, which many viruses need for their replication. These natural substances act on different mechanisms in the immune system and, in combination, have particularly strong potential.

Your winter routine for a strong immune system

To put theory into practice, a simple daily routine that combines nutrition, exercise, and regeneration effectively is helpful. The focus in the morning is on light and activation – about 15 minutes of exercise in the fresh air and vitamin D intake. Lunch is all about nutrition and energy with colorful vegetables, protein, and sources of zinc and selenium such as nuts and seeds. In the afternoon, you can support yourself with the power of plants – for example, with ginger tea, a turmeric shot, or Tulsi tea as a natural immune booster. In the evening, the focus is on rest and regeneration: a warming meal, relaxation, and sufficient sleep (7–9 hours). This routine can be adapted flexibly – the key is the combination of nutrients, natural substances, exercise, and regeneration.

Conclusion

The immune system is particularly stressed during winter. However, with a targeted combination of vitamins, minerals, medicinal plants, fungi, and amino acids, you can naturally support your defenses. Scientific studies show that nutrients such as vitamin D, zinc, and selenium, as well as plant-based substances such as andrographis, turmeric, or reishi, can make a valuable contribution. Supplemented by sufficient sleep, stress reduction, and exercise, this creates a holistic approach that will get you through the cold season healthy and energized.

Sources:

1. Martineau AR et al. (2017). Vitamin D supplementation to prevent acute respiratory infections. BMJ , 356:i6583.

2. Hemilä H et al. (2023). Vitamin C reduces the severity of common colds. BMC Public Health , 23:2468.

3. Wu RH et al. (2017). Andrographis paniculata for symptomatic relief of acute respiratory tract infections. PLOS ONE , 12(8):e0181780.

4. Tiralongo J et al. (2019). Synergistic immunomodulatory activity of a Reishi, Shiitake & Maitake mushroom formula. PLOS ONE , 14(11):e0224740.