Herbs for Immunity: An Integrative and Functional Approach

June 1st, 2026

A healthy immune system is resilient and discerning; it protects us from pathogens and toxic xenobiotics, while simultaneously recognizing and permitting foods and nutrients into our body so they can be utilized for fuel, structure, repair, and other functions.

However, nowadays many people are struggling with immune system dysregulation, which may manifest as an overactive or underactive immune system.

An overactive immune system may present as autoimmunity, autoinflammation, atopy, allergy, and/or lymphoproliferation– an excessive production of white blood cells.1, 2

 

On the other end of the spectrum is an underactive immune system, which may present as immunodeficiency and increased susceptibility to recurring infections.3

While immune system imbalances are complex and multi-factorial, the good news is that much can be done to restore immune balance and harmony in many cases, from an integrative and functional perspective. About 70% of the immune system is located in the intestine (via gut-associated lymphoid tissue / “GALT”), and thus many immune disorders are found to be attributed (at least in part) to gut imbalances such as dysbiosis and intestinal barrier hyperpermeability (aka “leaky gut”).4 For this reason, the 5R protocol for gut repair and microbiome restoration are well known to be a key component of addressing immune system imbalances. Alongside foundational gut repair interventions, herbs have also shown a great deal of potential in terms of enhancing, modulating, and optimizing the immune system– whether overactive or underactive.

Herbs High in Vitamin C

As a nutrition expert, you’re already aware that vitamin C is necessary for healthy immune function and even wound healing. However, most practitioners aren’t yet leveraging these benefits from the following vitamin C-rich herbs in their immune support protocols:

  • Camu camu berries (Myrciaria dubia)5
  • Goji berries / “wolf berries” (Lycium barbarum)6
  • Hibiscus flower petals (Hibiscus sabdariffa)7
  • Lemon peel (Citrus x limon)8
  • Orange peel (Citrus x aurantium)8
  • Parsley leaves (Petroselinum crispum)9
  • Rosehips (Rosa rubiginosa, Rosa canina)10

Consider integrating vitamin C-rich herbs into protocols for patients who are prone to getting sick more often, and/or anyone taking immunosuppressant drugs. However, keep in mind that vitamin C is water-soluble, so herbal tinctures (alcohol extracts of herbal constituents) would not be an effective herbal extraction or delivery method for administering vitamin C.

Clinical pearl: Citrus can be aggravating for people with histamine intolerance.

Antiviral Herbs for Acute Illness

Elderberry (Sambucus nigras)

The berries and flowers of Sambucus nigras have been shown to have an immune-modulating or upregulating effect, and can make great allies during cold and flu season.11

Elderberry has been well studied and shown to be specifically effective against certain respiratory viral infections such as the common virus, influenza, and even COVID-19– possibly by inhibiting viral replication.12, 13

Consider integrating elderberry (syrup, capsules, or gummies) into a fall and winter wellness regimen, to help reduce risk of viral infections during cold and flu season– especially for clients who are more prone to getting sick.

Clinical pearl: Avoid elderberry in people with certain autoimmune disorders, particularly inflammatory bowel disease (IBD) in that I’ve observed in clinical practice that elderberry may trigger flares in this group of people.

Antiviral, Antibacterial Immune-Upregulating Herbs

In addition to elderberry and elderflower, examples of other herbs shown to have antiviral, immune-upregulating properties (which may be beneficial when taken in therapeutic doses, during bouts of acute illness) include but are not limited to:

  • Echinacea (Echinacea purpurea / Echinacea angustifolia)14
  • Garlic (Allium sativum)15, 16
  • Fresh ginger rhizome (Zingiber officinale)15, 17

Note: Garlic and ginger may also be beneficial for prevention, and are generally safe for long-term use. If well tolerated, these herbs make great additions to integrate into advanced culinary nutritional medicine protocols, which are discussed in Track 3, Module 1 of Integrative and Functional Nutrition Academy (IFNA) training.

Adaptogens

Adaptogenic herbs are a unique class of herbs (with origins from all around the world) shown to be uniquely beneficial for both overactive and underactive immune systems, because these herbs work synergistically with our bodies.

Unlike upregulators and downregulators, which either stimulate or suppress certain systems of the body, adaptogens are shown to modulate– or optimize– branches of our immune system, bringing everything into balance.

The most well-studied adaptogenic herbs for immune optimization include, but aren’t limited to:18, 19, 20

  • Amla, aka “Indian gooseberry” (Emblica officinalis)
  • American ginseng (Panax quinquefolius)
  • Ashwagandha root (Withania somnifera)
  • Asian ginseng (Panax ginseng)
  • Astragalus (Astragalus membranaceus)
  • Chaga mushrooms (Inonotus obliquus)
  • Cordyceps mushrooms (Cordyceps sinensis)
  • Dang shen, aka “Codonopsis” (Codonopsis pilosula)
  • Eleuthero, aka “Siberian ginseng” (Eleutherococcus senticosus)
  • Guduchi (Tinospora cordifolia)
  • Holy basil / “Tulsi” (Ocimum sanctum)
  • Jiaogulan, aka “Southern ginseng” (Gynostemma pentaphyllum)
  • Licorice (Glycerrhiza glabra)
  • Lion’s mane mushrooms (Hericium erinaceus)
  • Reishi mushrooms (Ganoderma lucidum)
  • Rhodiola, aka “Tibetan ginseng” (Rhodiola rosea)
  • Schisandra (Schisandra chinensis)
  • Shatavari (Asparagus racemosus)
  • Turkey tail mushrooms (Trametes versicolor)

Histamine-Reducing and Mast Cell Stabilizing Herbs

Many integrative and functional nutrition certified practitioners (IFNCPs) will come across patients with histamine intolerance and/or mast cell activation syndrome (MCAS) in our clinical practice. Clinically, these conditions may manifest as any or all of the following symptoms following intense bouts of exercise, or ingestion of higher-histamine foods:21

  • Anxiety
  • Diarrhea
  • Itchy skin/hives
  • Insomnia
  • Headaches/migraines
  • Racing heart/arrhythmia
  • Rhinitis and sneezing
  • Adverse reactions to most supplements
  • And more

In addition to dietary modifications and lifestyle interventions, the following herbs have been shown to be effective for reducing histamine levels and/or stabilizing mast cells:

  • Stinging nettle leaf (Urtica dioica)22
  • Butterbur (Petasites japonicus)23
  • Mangosteen (Garcinia mangostana)24
  • Green tea and matcha (Camelia sinensis)25, 26
  • Turmeric (Curcuma longa)26
  • Ginger rhizome (Zingiber officinale)27

Quercetin, an antioxidant polyphenol found in certain plants, is often taken as a nutraceutical constituent in therapeutic doses to help stabilize mast cells as part of a functional nutrition protocol for histamine intolerance and MCAS.28

Antimicrobial & Antifungal Herbs

Many herbs, particularly those with bitter or aromatic taste, offer antimicrobial and/or antifungal properties and can make wonderful allies in combatting infections naturally (alongside other interventions as needed).

There are dozens and dozens of antimicrobial and antifungal herbs to choose from. A few examples of well-researched and commonly used antimicrobial and antifungal herbs in clinical practice include (but aren’t limited to) the following:

  • Bayberry bark (Myrica pensylvanica)29
  • Goldenseal root (Hydrastis canadensis)30
  • Neem leaf (Azadirachta indica)31
  • Oil of oregano (Origanum vulgare)32
  • Oregon grape root (Berberis aquifolium)33

Additionally, berberine, a key bioactive constituent naturally occurring in many antimicrobial/antifungal herbs, is a popular nutraceutical supplement which may be prescribed in therapeutic doses (during a time-restricted window) due to its potent antimicrobial and antifungal properties.30, 34

Clinical pearl: Neem has been shown to have antifertility effects; avoid in individuals who are in a life stage of preconception, conception, pregnancy or nursing.35

Other Herbs for Gut Health

While the scope of this article focuses on herbs for immunity, a healthy gut is an integral component of a healthy and resilient immune system (due to the bidirectional nature of the gut-immune axis).

In addition to antimicrobial and antifungal herbs which help with rebalancing the gut microbiome for people with gut dysbiosis, small intestinal bacterial overgrowth (SIBO), or fungal overgrowth, examples of other types of herbs for gut health– which indirectly support optimal immune function– include but aren’t limited to:

  • Anti-inflammatory herbs: for reducing gut inflammation (such as in inflammatory bowel disease)
  • Astringent herbs: to help tone and tighten loose bowel tissue, alleviate diarrhea, and support integrity of tight junctions in the gut barrier
  • Bitter herbs: for digestive support
  • Demulcent herbs: as needed, to help soothe irritated gut tissue
  • Herbs for detoxification support: to help reduce and prevent symptoms of “die-off” (Herxheimer reaction) during antimicrobial or antifungal protocols
  • Laxative herbs: as needed, for constipation
  • Prebiotic herbs: for supporting gut microbial diversity
  • Prokinetic herbs: as needed, to help support upper gastrointestinal (GI) motility

Note: Antimicrobial and antifungal herbs, as well as other herbs and protocols for immunity and gut health, are covered in-depth in Chapters 4 and 5 of Herbalism for the Health and Nutrition Professional.

Final Thoughts and Key Takeaways

Whenever addressing immune-related imbalances, don’t forget about the gut. The state of our gut is intimately connected to the state of our immune system. Herbs can make wonderful allies for supporting and optimizing immune system resilience and overall function, as complementary additions to therapeutic dietary modification and other functional nutrition interventions.

Different types of herbs have various mechanisms of action, and while one size never fits all, there is something for everyone. When prescribing herbal supplement protocols, always make sure to consider product safety, quality, efficacy, delivery method, therapeutic dose, duration of the protocol, constitutional energetics, and possible clinical contraindications.

Herbalism is within the scope of practice for registered dietitians and nutritionists– and it goes hand-in-hand with functional nutrition. If you’re looking to deepen your understanding of functional nutrition and craft protocols to support your clients with immune system disorders more holistically, join IFNA and become an Integrative and Functional Nutrition Certified Practitioner (IFNCP)!

By Jenna Volpe, RDN, LD, IFNCP, CLT – Author of Herbalism for the Health and Nutrition Professional: An Evidence-Based Guide for Integrating Herbs into Practice

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