Tips to boost your immune system against Covid-19

Tips to boost your immune system against Covid-19

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Katie Stone - Naturopath

Written By:

Katie Stone - Naturopath
Kari Asadorian - BSN, RN

Medical Reviewer:

Kari Asadorian - BSN, RN
Jamie Hope - Methyl-Life® Founder

Edited By:

Jamie Hope - Methyl-Life® Founder

Updated On:

June 09, 2025

Connection between a healthy immune system and COVID

The functionality and efficiency of the immune response is a major component of the body’s defense against viral infections. In the last five years since the COVID pandemic, a large body of research has addressed the many factors that influence the efficiency of the immune system and the immune response. These include some unmodifiable factors such as genetics and life stages, as well as modifiable factors such as diet, physical fitness, vaccination, stress, medications, smoking and alcohol consumption.


Several micronutrients, herbal therapeutics, and probiotics are shown to help with both treatment and recovery of viral infections, and various nutraceuticals are known to have immunomodulatory effects1. Balanced nutrition is shown to be critical in protecting from viral infection, while certain nutraceuticals and probiotics are reported to help in the prevention and management of COVID-19.

Lifestyle recommendations to boost the immune system

Sleep

Increasing evidence shows that sleep can influence immune function. Studies have reported that sleep loss is associated with an enhanced pro‐inflammatory state, which can impair the immune response2.
Sleep deprivation also increases activity of CD4+ and CD8+ lymphocytes while decreasing natural killer cell activity and interleukin-2 levels. The increased prevalence of sleep disorders among COVID-19 patients has been associated with more severe COVID symptoms and worse clinical outcomes3.

Shift workers are found to have higher incidence of severe respiratory infections and are more susceptible to developing COVID than non‐shift workers4.

Exercise

Regular exercise is associated with increased T-cell proliferation and immune cell activity as well as lower inflammatory response in bacterial infections and overall lower inflammation5.


Repeated moderate intensity exercise enhances the immune function response, reinforces the antioxidative capacity, reduces oxidative stress, and increases the efficiency of energy generation, therefore reducing the incidence of infection6.


Previous studies have also shown that regular moderate exercise prior to developing a potentially serious viral infection such as flu may be associated with better outcomes.

A 2023 study concluded that low to moderate resistance and endurance training improves macrophage activity, immunoglobulins, NK cells, neutrophils, and T and B cell function without triggering excessive pro-inflammatory cytokines.


Moderate (rather than high-intensity) exercise is recommended for people recovering from COVID or who are asymptomatic7.

It should be noted that exercise is not recommended during the initial stage of COVID-19 as it can aggravate the inflammatory response and worsen symptoms. Long-duration high-intensity exercise may increase oxidative stress and metabolic acidosis, and suppress the immune function8.

Less stress

The brain and the immune system are closely connected. Messages from the central nervous system are sent to cells and organs of the immune system, and the immune system relays information to the CNS, allowing the body to make changes in behavior that support immune function9.


Chronic stress is associated with increased inflammation but reduced Type I interferon responses. Studies show that individuals under chronic stress are more likely to develop upper respiratory infections when exposed to a cold or influenza virus10.


Meditation has been found to reduce fatigue and unrefreshing sleep. In those with viral infection, meditation can enhance immune function and reduce inflammatory-driven pathogenesis. Meditation may help patients with Long-COVID by balancing pro-inflammatory to anti-inflammatory processes and by reducing sympathetic nervous system over-activation through the relaxation response11.

Nutrition

Micronutrient deficiencies are a common predisposing factor for infections and serious diseases.


While no specific dietary protocol has been recommended to treat or prevent COVID, research has highlighted the following nutrients:

  • Vitamin D: Enhances CD8+ T immune cell responses and helps the body to produce antimicrobial peptides12. Induces autophagy, blocks viral entry, suppresses Toll-like receptors, and reduces expression of DPP-4 (which helps the virus attach to cells)
  • Vitamins B9 (folate) and B12: May help to prevent SARS-CoV-2 pathogenicity by binding to viral proteins. Some research suggests that folate can bind to the NSP3 protein, which the virus requires for replication. Folate has also been found to potentially inhibit furin protease, an enzyme on the cell surface that makes it easier for the virus to enter13.
    Vitamin B12 has similarly been identified in preliminary studies as a possible furin modulator14. However, there is currently no clinical evidence that folate or vitamin B12 prevent COVID infection or reduce disease severity.
  • Vitamins E, C, and A: Each of these vitamins show antiviral activity against respiratory viruses by reducing oxidative stress and stimulating various immunomodulatory mechanisms15.
  • Zinc: Inhibits viral entry by preventing virus attachment to host cell membrane and inhibiting viral RNA polymerase16.
  • Omega-3: Reduces C-reactive protein and inflammatory markers; may prevent inflammation and tissue damage17.
  • Coenzyme Q10: Reduces oxidative stress and platelet aggregation, modulates inflammatory cytokines, and potentially helps to prevent central nervous system inflammation and long-term effects of COVID18.

Hydration

Hydration is essential for the healthy function of the digestive system. Water restriction can negatively impact the balance of the gut microbiome, leading to an increase in pathogenic bacteria and decreased numbers of immune cells - especially Th17 cells within the colon. Aquaporin is a water channel protein required for the maintenance of Th17 cell function and differentiation20.

Limit alcohol and smoking

Acute alcohol consumption can temporarily suppress the immune response, while chronic consumption induces the production of inflammatory mediators, altering the inflammatory response and host defense mechanisms. Chronic alcohol abuse may compromise the ability of immune cells to destroy bacteria in the lungs, which may then increase vulnerability to respiratory infections. Chronic drinkers are also shown to have higher levels of proinflammatory cytokines21.

Smoking has been found to significantly increase the risk for COVID-19 and other respiratory infections22. Smoking also intensifies the severity of COVID-19 symptoms and the risk for being admitted to an intensive care unit or requiring ventilation23.

Supplements to support your immune system

  • Vitamin C
    Vitamin C plays an extensive role in the immune system, including maintaining epithelial barrier integrity and regulating the activity of natural killer cells and lymphocytes. Research has suggested that vitamin C deficiency is positively associated with COVID-19 mortality risk24.
    However, its efficacy in treating COVID is inconsistent, with a recent systematic analysis finding that vitamin C does not significantly improve COVID outcomes25.

  • Zinc
    Zinc is an essential trace element required for immune cell function and cell signaling. Zinc deficiency is associated with a high susceptibility to various viral infections, including COVID26. Zinc can impair the replication of COVID by inhibiting the main protease, which mitigates the virus’s attack27.
    A 2023 study found that twice-daily supplementation with zinc shortened symptom duration and ICU admission rate28. 

  • Vitamin D
    Vitamin D activates antimicrobial peptides, including defensins and cathelicidin, which improve lung mucosal protection and directly destroy viruses29.
    Poor vitamin D levels have been found to increase the severity of COVID complications. Experimental observations support vitamin D systems in controlling COVID but studies have yet to demonstrate clear clinical advantages in trials. Further research is pending30.

  • Folate (as methylfolate)
    Early computational and mechanistic research has suggested that folate may have an impact on SARS-CoV-2 proteins, including the NSP3 protein, which is required for the virus to replicate. Folate has also been proposed as a potential inhibitor of furin protease, a host enzyme that facilitates viral entry31. However, further research is needed.

  • Protein
    Dietary protein is broken down into amino acids which play a major role in regulating the activation of macrophages, natural killer cells, B and T lymphocytes, and the production of  cytokines and cytotoxic substances.
    A protein-deficient diet is associated with poor immune function and increased risk of COVID infection32.

  • Probiotics
    Probiotics can enhance the function of the mucosal barrier and improve antiviral innate and adaptive leukocyte function, which may be beneficial for treating COVID.  A systematic review and meta-analysis indicated that probiotic supplementation in COVID patients led to improvement in overall symptoms and less time in hospital by supporting the gut-lung axis33. Lactobacillus paracasei DG is found to enhance antiviral responses in intestinal cells, potentially reducing the severity of COVID34.
    A 2025 study found that probiotics may modulate the immune response in COVID patients by reducing the production of pro-inflammatory cytokines without affecting other immune functions35.

Prescription medication

  • Hydroxychloroquine (Plaquenil)
    Hydroxychloroquine (HCQ) is a prescription medication primarily used to prevent and treat malaria. It is also a first-line treatment for systemic lupus erythematosus (SLE) and discoid lupus erythematosus (DLE). Although HCQ received worldwide attention as a potential treatment for COVID following positive results from small studies in 2020, larger studies have since shown that it is not effective. A 2022 systematic review and meta-analysis of nine studies found no significant difference in mortality rate between patients treated with hydroxychloroquine compared to standard of care or placebo, and also that the rate of serious adverse effects was similar36. However, a 2025 meta-analysis found that while HCQ showed statistical benefit in preventing COVID infection, the risk of adverse events was doubled. More research is required to identify the circumstances in which HCQ may be suitable.

Tips to boost your immune system against Covid-19

Key takeaways

  • Icon A healthy immune system is key to preventing and recovering from COVID.
  • Icon Balanced nutrition, regular exercise, and stress management can help to reduce risk of developing COVID.
  • Icon Supplementing with probiotics, zinc, and B vitamins has been shown to speed recovery.

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Frequently Asked Questions about COVID and the immune system

Can a good immune system prevent COVID?

A healthy immune system is the first and often the best line of defense against COVID and other pathogens. Although no one yet knows how to prevent COVID, a healthy immune system supported by various micronutrients can significantly reduce the risk of developing it, as well as COVID-related complications. By contrast, those with poor immune function are shown to be at higher risk of developing COVID and making a slower recovery.

What to take to boost the immune system for COVID?

Eating a balanced diet rich in vitamins and minerals - along with exercising regularly and sleeping well - is instrumental in reducing the risk of COVID infection37.
Research suggests that the most effective nutrients for supporting the immune system include vitamin D, zinc, probiotics, and potentially folate.

How to develop immunity against COVID?

There is no known way to develop immunity to COVID as the virus continues to mutate, which means it can evade vaccinations and immune responses from prior infections.
Recent evidence suggests that mucosal immunity, particularly secretory IgA antibodies, is important in the asymptomatic and mild cases of COVID-19, which constitute most cases38.
Intranasal vaccination that targets the nasal mucosa where the virus enters may help to induce both mucosal IgA antibodies AND systemic immunity.
Natural infection produces mucosal IgA responses in the respiratory tract, which correlate with virus neutralization.
Systemic immunity alone may not stop the virus from entering and replicating initially. It has been argued that future vaccine strategies should target both mucosal and systemic immune responses for optimal protection.

What helps you fight COVID-19 faster?

The fastest way to fight COVID is to prepare your immune system in advance. Research has shown that those who eat a nutritious diet and exercise regularly are less likely to become infected and also recover faster if they do become infected. A 2022 study found that people with a balanced diet (including >500 g of vegetables and fruit and >10 g of nuts daily) had an 86% lower risk of COVID compared with those who consumed fewer fruits, vegetables, and nuts39.
A meta-analysis involving 1 million patients with COVID found that resistance exercise and combined aerobic and muscle strength training were significantly associated with reductions in COVID-19 hospitalizations and ICU admissions. The authors reported a positive association between endurance exercise and reduction in COVID-19 mortality40.

References

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Katie Stone - Naturopath

About the Author

Katie is a qualified Naturopath (BNatMed) and freelance writer from New Zealand. She specializes in all things health and wellness, particularly dietary supplements and nutrition. Katie is also a dedicated runner and has completed more half-marathons than she can count!

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