Top 20 ways to boost your immune system

Probably one of the most widely used immune-boosting herbs around, echinacea is effective against flu and the cold sore-causing herpes virus, and contains compounds that can boost immune cell production. Normally recommended as soon as symptoms are felt, use it as a short term rather than long term treatment (up to three months at a time). It can be taken in the form of capsules or as liquid extract.

If you want something to work fast try elderberry. High in antioxidants, it’s available as extracts (often sold as Sambucol), throat sprays, capsules, lozenges and drinks. Useful for fighting fever and viruses, reducing muscle pain and tackling sore throats, it’ll get you back on your feet quickly as well as give your overall immune system a boost.

s well as tasting delicious, cherries are packed with nutrients. Their rich red colour comes from anthocyanin, a super anti-inflammatory and antioxidant agent. They also contain plenty of ellagic acid and vitamin C. While winter may not be the season to get them fresh, there’s an excellent sports recovery drink containing 100 per cent Monmorency cherries known as CherryActive, which is taken by numerous elite athletes including cyclists. Not only a potent antioxidant, it can reduce muscle soreness and, being a natural source of melatonin, promote restful sleep.

Vitamin C is one of the best anti-viral agents there is for athletes. Our white blood cells need this powerful vitamin to fight infection, so boosting your intake when you’re feeling under par can be a good move. An ongoing daily intake is around 1000mg – best in divided doses during the day. If you find some supplements a little acidic, look for the more alkaline form known as ascorbate (calcium or magnesium ascorbate) or a time release supplement. If you take too much you’ll get loose bowels, which is an indication to reduce the dose.

While moderate exercise can stimulate your own body’s defences (30-40 minutes 3-5 times a week), over-training can actually stress your immune system and deplete your body of key nutrients, particularly B vitamins and antioxidants. More is definitely not better – exercising too much means you’re not giving your body adequate time to recover. Early warning signs include illness, injuries and decreased performance. So take at least one day off exercising per week and ease up if you’re suffering from ongoing aches and pains.