Strengthen your immune system with home remedies

Immunsystem mit Hausmitteln stärken

Our immune system has a very important job in the human body. It acts like a protective shield against infections and protects us from pathogens, degenerated cells or foreign substances. However, numerous factors can weaken the immune system and reduce the barrier to disease. This makes it easier for bacteria and viruses to cause damage in the body. It is therefore important to strengthen the immune system sufficiently and support the body's defenses, especially in the winter months when the risk of infection from a cold or flu increases. This can be achieved with natural home remedies and measures that are described in this guide.

Our immune system

Natural immune defense

The immune system is vital for us humans. It protects us from pathogens, foreign bodies and pollutants to which we are exposed in our environment. Without an intact immune system, we would be defenseless against these. When the immune system is activated by a foreign substance, several cell processes start. The information about the pathogen is stored so that it can be retrieved more quickly the next time we come into contact with it. The most important tasks of the immune system are:

  • To neutralize pathogens such as bacteria, viruses, parasites or fungi and remove them from the body
  • To detect and neutralize pollutants from the environment
  • To combat pathological changes such as cancer cells

The nonspecific defense system

The nonspecific defense system describes the body's external protective mechanisms that form a protective barrier against pathogens and foreign bodies. These include:

  • The skin
  • Mucous membranes
  • Eye fluid
  • urine
  • Stomach acid
  • saliva

Furthermore, various signaling substances and cells within our body are also part of the non-specific immune system. These are, for example, the "phagocytes" that simply eat up unwanted bacteria and germs. The non-specific immune system is also called the innate immune system because it works from birth.

The specific defense system

If the non-specific defense system has problems fighting the pathogens, the specific defense system helps out. As the name suggests, it acts specifically against known pathogens. This is possible if there has been previous contact with the pathogens, so that the immune system can remember them. This allows the known pathogen to be fought quickly and effectively. For this reason, we can only contract some infectious diseases once in our lives. The specific immune system includes two types of cells:

  • B lymphocytes
  • T lymphocytes

Immune system in children

Children's immune systems are not yet fully developed, as they have to develop themselves during childhood and get to know the most important pathogens. This means that children get a cold or a runny nose more often and this is no cause for concern. Nevertheless, children's immune systems should be particularly protected, as they are much more susceptible to many serious illnesses than adults. You can also read more in our guide on the topic of "nutritional supplements for children", which focuses on the child's immune system.


Even if the immune system can withstand a lot and is very resilient, it can happen that it is suddenly unable to fight pathogens that it would otherwise be able to fight off without any problems. The reason for this is a prevailing immune deficiency. This can have many different causes:

  • A congenital immune deficiency
  • Age (seniors and children)
  • A pregnancy

Sometimes the immune system recognizes the body's own cells as foreign and attacks them, even though they are harmless and healthy or important for the body.


And what symptoms indicate an immune deficiency?

  • Allergic reaction
  • Herpes
  • Gingivitis
  • Slow wound healing
  • Concentration problems
  • Hair loss
  • Skin irritations

There are also several controllable factors that weaken the immune system. To reduce the risk of infection, you should avoid these:

  • Vitamin and mineral deficiency
  • lack of sleep
  • Stress and psychological strain
  • cold
  • alcohol
  • nicotine

Home remedies


A balanced diet with plenty of fruit and vegetables is essential for supporting the immune system. In particular, the vitamin C contained in many citrus fruits strengthens the immune system sustainably and helps the body fight off bacteria and viruses. Yellow, orange, red and deep green vegetables are rich in vital substances and beta-carotene. They stimulate the white blood cells and thus help fight off infections. You should also make sure to drink enough water - around 1.5 to 3 liters a day. Drinking tea can also be helpful; many herbal teas, such as chamomile or ginger, have anti-inflammatory and immune-strengthening effects.


Zinc is a trace element that the body needs for many biological processes. For example, it supports oxygen transport and is involved in our body's antioxidant defense. Zinc is also responsible for some of the body's hormones, wound healing and blood sugar regulation. However, our body can only store small amounts of the trace element, which is why regular and sufficient intake is important. Vegetarians and vegans in particular should be careful not to suffer from a zinc deficiency, as plant-based foods generally contain less zinc than animal products.

Take a look at our FürstenMED zinc bisglycinate with additional copper and L-histidine [ CLICK HERE ].

vitamin C

Vitamin C is probably the best known of all vitamins. It supports the normal function of the immune system and blood vessels. It also protects cells from oxidative stress and can improve iron absorption. Vitamin C is also important for the skin, as it ensures sufficient elasticity and supports connective tissue.

A sufficient supply of vitamin C and zinc can even alleviate the course of a cold and halve its duration on average.

For an optimal supply of vitamin C, we offer our FürstenMED Camu Camu in capsule form [ CLICK HERE ].


Regular sauna visits boost our metabolism, which means that toxic substances can be flushed out of our bodies more quickly. The body temperature increases by around one to three degrees during a sauna session, which is similar to a fever-like state. This activates the immune system to fight and eliminate bacteria, viruses and pathogens. Combined with cooling down afterwards in a plunge pool or a cold shower, the cardiovascular system is also strengthened through the interaction.

But it is important to note that even if saunas strengthen your immune system, you should never visit the sauna when you have a flu infection. This can actually make the symptoms worse.


Sport can regulate and strengthen our immune system. The immune system is relieved because sweating during sport allows waste products and toxins to be eliminated. Exercise also helps to transport the immune cells more quickly to the body cells where they are needed. Moderate endurance sport is particularly suitable, ideally in the fresh air. For example, jogging, cycling or walking are highly recommended for strengthening our immune system. But be careful not to overdo it! Too much sport can also harm our body.


We absorb most pathogens when our hands come into contact with our mouth and nose. That's why washing your hands regularly is very important. Especially during the cold season, you should make sure to wash your hands thoroughly, especially after being in public, using public transport or before eating. Please don't forget soap to kill all viruses and bacteria!

Intestinal health and immune system

Poor intestinal health can also weaken the immune system. More than two thirds of the body's defense cells are located in our intestines. If the balance of the intestinal flora is upset, pathogens can easily infect the body. That's why you should pay attention to a healthy intestine, especially if you have a weak immune system. The intestinal flora can be strengthened with the help of probiotics and cleansing measures. A complete intestinal cleansing is particularly suitable. You can also read more information in the "Intestinal cleansing" guide. There you will find all the important steps explained, what exactly intestinal cleansing is, how it is carried out and what it is good for.


Our immune system therefore has a very important role in the human body. It protects us from many pathogens, bacteria and viruses - throughout our lives. The immune system is naturally made up of specific and non-specific defense factors. However, several factors can lead to an immune deficiency and the defense cells no longer work properly.

If you notice a weakened immune system or simply want to strengthen it, there are many natural ways to do this:

  • About a healthy diet
  • Supplementation of zinc and vitamin C
  • Movement
  • hygiene
  • sauna
  • Balanced intestinal health

Important: This guide is intended as a source of information only. Always consult your doctor if you have acute problems. Under no circumstances should you change the dosage of your medication or stop taking it yourself.


Brandes R, Lang F, Schmidt R (Eds). Human physiology: with pathophysiology. Berlin: Springer; 2019.

German Nutrition Society, Selected questions and answers on zinc. Status July 2019

BfR (2018): Maximum levels for vitamins and minerals in food supplements. Journal of Consumer Protection and Food Safety, Volume 13, Issue 1, pp 25–3, Directive 2002/46/EC on the approximation of the laws of the Member States relating to food supplements. Version from 26 July 2017

Koch, R. (2019). Immune system – how to strengthen my bodyguard. Ringier Axel Springer Verlag: Zurich.

Delves, P. (2019). Overview of the immune system.

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