The immune system is our first line of defense. Instead of waiting to get sick, we can actively support immunity through nutrition rich in specific nutrients.
1. Microgreens – Concentrated Immune Nutrients
Red cabbage microgreens contain 40 times more Vitamin C than mature cabbage. Just 50 grams of microgreens daily covers your daily Vitamin C requirement.
2. Shilajit – Minerals and Fulvic Acid
Shilajit contains dibenzo-alpha-pyrones and is studied in connection with immune cells. In a study in the Journal of Ethnopharmacology, researchers observed higher NK-cell (natural killer cell) activity in the shilajit group. The EFSA has not authorised a health claim for shilajit.
3. CBD Oil and the Endocannabinoid System
The endocannabinoid system is one of the systems researchers study in connection with immune regulation. CBD's interaction with this system is an active area of scientific research.
4. Probiotics and Fermented Foods
A large part of the immune system is associated with the gut. Fermented foods like sauerkraut and kombucha are part of a diet that nourishes beneficial gut bacteria.
5. Adaptogens from Nature
Shilajit is traditionally classified as an adaptogen – a substance associated in tradition with helping the body cope with stress.
| Supplement | Notable compounds | Dose | When to Take |
|---|---|---|---|
| Broccoli microgreens | Vitamin C, sulforaphane | 50g daily | Morning, in a smoothie |
| Shilajit | Fulvic acid, minerals | 300–500mg | On empty stomach, in warm water |
| CBD oil 10% | Cannabinoids (CBD) | 10–20mg | Evening, under the tongue |
| Zinc (from seeds) | Zinc, which supports normal immune function | 15mg | With a meal |
Sources
- Fantacone ML, Lowry MB, Uesugi SL, Michels AJ, Choi J, Leonard SW (2020). The Effect of a Multivitamin and Mineral Supplement on Immune Function in Healthy Older Adults: A Double-Blind, Randomized, Controlled Trial.. Nutrients. PMID: 32823974
- Gholizadeh N, Sheykhbahaei N (2021). Micronutrients Profile in Oral Lichen Planus: a Review Literature.. Biological trace element research. PMID: 32533293
- Selmi C, Tsuneyama K (2010). Nutrition, geoepidemiology, and autoimmunity.. Autoimmunity reviews. PMID: 19969106
- Pae M, Wu D (2017). Nutritional modulation of age-related changes in the immune system and risk of infection.. Nutrition research (New York, N.Y.). PMID: 28577789
- Aboushousha A, Kamal Y, Ali S (2025). Supplementary zinc and vitamin D in management of symptomatic oral lichen planus: a three-arm randomized clinical trial.. BMC oral health. PMID: 40457259
Note: This article is for informational purposes only, does not constitute medical advice and does not replace consultation with a doctor. Consult a doctor before taking any food supplement — especially with chronic conditions, pregnancy or breastfeeding.
