20 Ways to Naturally Build and Boost Your Immune System

2. Thyme and rosemary

Throw in some herbs when you cook and fight off colds as you eat. Thyme and rosemary both possess antimicrobial properties, so add to dishes (they add great extra flavour to roast meats and casseroles) or make teas by putting the fresh or dried herb in a cup of hot water and leave to infuse for around 10 minutes.

1. Vitamin C

Vitamin C is one of the best anti-viral agents there 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 1,000mg — 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.

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