6 Solutions For When Your Immune System Is Struggling to Recover

Do you keep getting sick, even after trying everything to stay well?

If you're often searching for “cold and flu relief” but still getting run down, you’re not alone.

If you’re getting sick often and taking a long time to bounce back, it can leave you feeling drained and frustrated. This could be a sign that your immune system needs some extra support. The good news? There are proven, science-backed ways to help strengthen your immune resilience and support faster recovery.

In this article, we share six practitioner-recommended strategies to help you rebuild a strong immune response. Click here to learn about these, or read on to understand why your immune system might be struggling.

We spoke to one of our in-house naturopaths, Kristy, to learn what’s really going on with constant winter sickness, and what you can do about it.

Kristy, a lot of people say they catch every cold in winter. Is it just bad luck?

Kristy: It’s not just bad luck. In winter, we get less sunlight and spend more time indoors with close contact. We might also be exercising less and dealing with stress. All of that can weaken our immune system. But often, there’s another reason: your immune system might be worn out from doing too much.

Worn out? Like immune system burnout?

Kristy: That’s right. Your immune system has special cells that fight off viruses and bacteria. When they’re working well, they’re quick to respond. But if you get sick again and again, these cells can stop working properly. They get “tired” and don’t react like they should, which makes it easier to get sick again.¹

Why can’t the body recover like it used to?

Kristy: Every infection is like a battle inside your body. Your immune cells fight hard, but the conflict against infectious bugs uses up nutrients and energy. It also leaves behind damage that the body needs to repair. Medications can help with symptoms but it doesn’t always help rebuild your immune strength. To recover, research shows that your body needs rest, the right nutrients, and targeted support.

What kind of support helps most?

Kristy: Certain supplements can help a lot. These include immune-boosting herbs, zinc, vitamin D, vitamin C, and probiotics. Some work fast to help with current symptoms. Others help rebuild your immune system so you don’t get sick so often.

So it’s not just about treating the cold, it’s about preventing it too?

Kristy: Exactly. Real immune health means staying strong so you don’t get knocked down so easily. When you give your immune system the right tools, it can protect you. This helps you recover and keeps you feeling your best all year long.

Thanks so much for your time, Kristy.

3 Quick Wins to Boost Your Immune Defenses

1. Herbal Allies: Andrographis and Green Tea

When cold symptoms hit, these plant-based helpers can be powerful allies. Research shows that supplements containing 60 mg of immune-enhancing andrographolides sourced from a herb called andrographis are effective for reducing cold symptoms, like sore throat, headaches, and coughs within 5 days.²⁻⁴ 

In adults with the common cold who took 60 mg of andrographolides daily over 3 days to 2 weeks, they cut their symptom duration by 1 to 3 days; clearing their symptoms 52% more effectively than a placebo.²⁻⁴

Meanwhile, ingesting green tea daily for 12 weeks was shown to ease congestion and reduce the chance of catching colds.⁵ One study even found that green tea reduced influenza risk by nearly 30% when taken over winter.⁶

These herbs within Immune Active NK work like reinforcements at the gate, ready to help your immune troops when the pressure is on.

2. Nutritional Resources: Vitamins D, C, and Zinc

Nutrients are the building blocks of the body. Within the immune system, these nutrients can help enable a surge in activity against infection when it's needed. Research shows the following benefits:

1. Taking 800 - 2,000 units daily of vitamin D helps to support immune cells and can help prevent respiratory infections.⁷
2. 1,000 mg of vitamin C with 10 mg of zinc together can speed up recovery 2x as effectively as a placebo within 5 days.⁸ 
3. Preventing low zinc levels can help reduce respiratory tract infections.¹⁰ 

When taken daily, these dosages of vitamin D, C and zinc within Immune Active NK  can help you fight infection and recover faster.

3. Don’t Underestimate Cold Feet

Believe it or not, chilly toes can trigger cold-like symptoms in about 10% of people.¹¹ Staying warm, especially your feet, helps your body maintain circulation and its immune resilience. It’s a simple tip, but often overlooked as part of a strategy to support immune resilience.

3 Long-Term Solutions to Build Lasting Immune Strength

Long-term immune resilience often depends on what’s happening beneath the surface. In particular, factors that drive inflammation can drain the immune system of the resources it needs to function properly.

Changing these habits usually takes conscious effort and support. That’s why working with a healthcare practitioner can be especially helpful if you experience frequent infections or feel like your immune system is constantly run down.

1. Manage Your Mental Load to Bolster Immunity

Unmanaged mental stress is something everyone can be susceptible to. Over time, it weakens your immune system's ability to respond effectively. While we can't always avoid stress, research shows that psychological care can promote better immune function.

In a review of 56 studies, psychological support (like cognitive behavioural therapy) was shown to improve immune function by 15%.¹² 

This supports the physical benefits of nurturing your mental wellbeing in times of stress. So if your stress levels are high when winter kicks in, consider reaching out for support.

2.  Eat a Nutrient-Dense Diet That Also Builds Good Gut Bacteria

One of the best ways to support your immune system is by eating meals that contain essential nutrients. Research shows that this alone can prevent the severity of infectious illness.

In a study of over 3,700 people, eating a wholefoods-based diet was protective against severe viral illness compared to eating processed food.¹³

Eating fibre is especially important for immune health. This is because it feeds immune-enhancing gut bacteria. In fact, research shows that people with more immune-enhancing gut bacteria are 5 times less likely to catch respiratory infections.¹⁴

To learn more about the importance of fibre for a healthy immune system, check out this article.

3. Aim for a Healthier Weight for a Stronger Immune Response

Carrying excess weight can impact many areas of health. However, even small changes can support a stronger immune response.

In one study, people who lowered their body mass index (BMI) from 31 to 27 through diet and exercise over 12 weeks improved their levels of infection fighting immune cells.¹⁵

This goes to show that weight loss can make a meaningful difference in how your body supports immune health.

Immune Recovery Is Possible

If sickness always seems to find you, chances are your immune system needs some support. To explore our range of evidence-based supplements for symptom relief and immune resilience, click here so you can feel stronger, recover faster, and stay well. 

References 

1. Zhu Y, Yao S, Chen L. Cell surface signaling molecules in the control of immune responses: a tide model. Immunity. 2011;34(4):466-478. doi:10.1016/j.immuni.2011.04.008
2. Saxena RC, Singh R, Kumar P, et al. A randomized double blind placebo controlled clinical evaluation of extract of Andrographis paniculata (KalmCold) in patients with uncomplicated upper respiratory tract infection. Phytomedicine. 2010 Mar;17(3-4):178-85. doi: 10.1016/j.phymed.2009.12.001
3. Cáceres DD, Hancke JL, Burgos RA, Sandberg F, Wikman GK. Use of visual analogue scale measurements (VAS) to asses the effectiveness of standardized Andrographis paniculata extract SHA-10 in reducing the symptoms of common cold. a randomized double blind-placebo study. Phytomedicine. 1999;6(4):217-23. doi:10.1016/S0944-7113(99)80012-9
4. Hu XY, Wu RH, Logue M, et al. Andrographis paniculata (Chuān Xīn Lián) for symptomatic relief of acute respiratory tract infections in adults and children: a systematic review and meta-analysis. PLoS One. 2017;12(8):e0181780. doi:10.1371/journal.pone.0181780
5. Ozato N, Yamaguchi T, Kusaura T, et al. Effect of catechins on upper respiratory tract infections in winter: a randomized, placebo-controlled, double-blinded trial. Nutrients. 2022;14(9):1856. doi:10.3390/nu14091856
6. Matsumoto K, Yamada H, Takuma N, Niino H, Sagesaka YM. Effects of green tea catechins and theanine on preventing influenza infection among healthcare workers: a randomized controlled trial. BMC Complement Altern Med. 2011;11:15. doi:10.1186/1472-6882-11-15
7. Martineau AR, Jolliffe DA, Hooper RL, et al. Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data. BMJ. 2017 Feb 15;356:i6583. doi: 10.1136/bmj.i6583.
8. Maggini S, Beveridge S, Suter M. A combination of high-dose vitamin C plus zinc for the common cold. J Int Med Res. 2012;40(1):28-42. doi: 10.1177/147323001204000104
9. Singh M, Das RR. Zinc for the common cold. Cochrane Database Syst Rev. 2011;(2):CD001364. doi:10.1002/14651858.CD001364.pub3
10. Wessels I, Fischer HJ, Rink L. Update on the multi-layered levels of zinc-mediated immune regulation. Semin Cell Dev Biol. 2020;in press. doi: 10.1016/j.semcdb.2020.11.005.
11. Johnson C, Eccles R. Acute cooling of the feet and the onset of common cold symptoms. Fam Pract. 2005 Dec;22(6):608-13. doi: 10.1093/fampra/cmi072. 
12. Shields GS, Spahr CM, Slavich GM. Psychosocial interventions and immune system function: a systematic review and meta-analysis of randomized clinical trials. JAMA Psychiatry. 2020 Oct 1;77(10):1031-1043. doi: 10.1001/jamapsychiatry.2020.0431.
13. Ansaralhosieni H, Mohammadifard N, Taheri M, et al. The association between dietary patterns and severity of COVID-19: A cross-sectional study. Clin Nutr ESPEN. Published online June 2, 2025. doi:10.1016/j.clnesp.2025.05.039
14. Kullberg RFJ, Wikki I, Haak BW, et al. Association between butyrate-producing gut bacteria and the risk of infectious disease hospitalisation: results from two observational, population-based microbiome studies. Lancet Microbe. 2024 Sep;5(9):100864. doi: 10.1016/S2666-5247(24)00079-X. 
15. Al-Sharif FM, Abd El-Kader SM, Neamatallah ZA, AlKhateeb AM. Weight reduction improves immune system and inflammatory cytokines in obese asthmatic patients. Afr Health Sci. 2020 Jun;20(2):897-902. doi: 10.4314/ahs.v20i2.44.