The Public Herbarium

Elder (Sambucus nigra) berries

Immune Support: Your Complete Herbal Guide

Natural immune support without suppressing fever (fever = immune response), addresses root resilience not just symptoms, sustainable preventive approach, accessible herbs in NZ, supports body’s natural defences.

Understanding Immune Support

How Immune Herbs Work

Three main approaches:

  1. Immune modulation: Herbs like astragalus and medicinal mushrooms help balance and regulate immune responses (not just “boosting”)
  2. Direct antimicrobial action: Herbs like garlic, thyme, and elderberry fight viruses and bacteria directly
  3. Supportive care: Warming herbs (ginger, cayenne) improve circulation; soothing herbs (marshmallow, licorice) relieve symptoms

Prevention vs. Treatment

Preventative approach (Autumn-Winter):

Acute treatment (At first symptoms):

Your Immune Support Toolkit

Preventative Herbs (Use Daily in Autumn/Winter)

1. Garlic (Allium sativum)

Garlic (Allium sativum) head and cloves
Garlic (Allium sativum)

Why it’s essential:

One of the most powerful antimicrobial herbs available — effective against bacteria, viruses, and fungi. Garlic has been used for thousands of years to prevent and treat infections.

What it does:

How to use for immune support:

Raw is best:

  1. Crush 1-2 cloves fresh garlic
  2. Let sit 10 minutes (activates allicin, the main active compound)
  3. Swallow with honey or mix into food (cooking destroys some benefits)
  4. Daily during cold/flu season

If raw is too intense:

Dosage:

Taste: Pungent, hot, strong. Honey helps!

Cost (NZ): Fresh garlic $2-4/head (supermarkets)

Important: Garlic breath is real! Chewing fresh parsley helps. Avoid if on blood thinners (garlic has mild blood-thinning effects).

2. Ginger (Zingiber officinale)

Ginger (Zingiber officinale) root
Ginger (Zingiber officinale)

Why it helps:

Ginger isn’t just for nausea — it’s a powerful immune ally. As a warming circulatory stimulant, it “drives” other herbs where they’re needed and supports the body’s fever response (fever is part of immune defence).

What it does:

How to use:

Fresh Ginger Tea (best method):

  1. Slice 3-5cm piece fresh ginger (no need to peel — skin has benefits)
  2. Simmer in 2 cups water for 10-15 minutes
  3. Add lemon and honey
  4. Drink 2-3 cups daily

At first sign of illness:

In food:

With other herbs:

Cost (NZ): Fresh ginger $3-6/100g (supermarkets); dried powder $5-10/100g

Safety: Very safe. Avoid very high doses with blood thinners.

3. Thyme (Thymus vulgaris)

Thyme (Thymus vulgaris) leaves and stems
Thyme (Thymus vulgaris)

Why it’s powerful:

Thyme is one of the strongest antimicrobial herbs, particularly for respiratory infections. Excellent for coughs, sore throats, and chest congestion.

What it does:

How to use:

Strong Thyme Tea:

  1. Use 2-3 teaspoons dried thyme (or large handful fresh)
  2. Pour over 1 cup boiling water
  3. Cover and steep 10-15 minutes (keeps essential oils in)
  4. Strain, add honey
  5. Drink 3-4 cups daily when ill

Thyme Honey Syrup:

  1. Fill jar with fresh thyme
  2. Cover with honey
  3. Steep 2-4 weeks, strain
  4. Take 1 teaspoon every 2-3 hours for coughs

Steam inhalation:

Cost (NZ): Dried thyme $8-12/50g; fresh from garden (easy to grow!)

Safety: Very safe. Culinary herb safe for children in normal amounts.

Acute Illness Herbs (Use at First Symptoms)

4. Elderberry (Sambucus nigra)

Elder (Sambucus nigra) berries
Elder (Sambucus nigra)

Why it works:

Elderberry has strong scientific backing for reducing flu duration and severity. The compounds in elderberry actually prevent viruses from entering cells and replicating.

What it does:

The science: Elderberry’s anthocyanins (purple pigments) block the viral hemagglutinin spikes that flu viruses use to enter cells. Studies show it works at multiple stages of infection.

How to use:

Elderberry Syrup (make ahead for winter):

Ingredients:

Method:

  1. Combine elderberries, water, and spices in pot
  2. Bring to boil, reduce heat, simmer 30-45 minutes until reduced by half
  3. Strain, pressing berries well
  4. Cool to lukewarm, stir in honey
  5. Store in fridge (keeps 2-3 months)

Dosage:

Commercial products:

When to take: At very first sign of symptoms. Earlier is better.

Cost (NZ):

Safety: Very safe. Don’t use raw elderberries (can cause nausea). Cooked/dried are safe.

5. Echinacea (Echinacea purpurea, E. angustifolia)

Botanical drawing of Echinacea (Echinacea purperea)
Echinacea (Echinacea purperea)

Why it helps:

Echinacea stimulates immune cell activity, particularly at the onset of illness. Most effective when used at the first sign of symptoms.

What it does:

How to use:

Timing is critical: Echinacea works best in the first 24-48 hours of symptoms. After that, benefits diminish.

Tincture (most effective):

Tea:

Tablets/capsules:

Important cycling: Use only when needed (at illness onset) or for short prevention periods (2 weeks on, 1 week off). Don’t use continuously long-term.

Which species:

Cost (NZ):

Safety: Generally safe. May aggravate autoimmune conditions (consult doctor). Rare allergic reactions in people allergic to daisies/ragweed.

Supporting Players

6. Manuka Honey

honey in small jars
Honey

Why it’s special (and why it’s uniquely NZ!):

Not just any honey — Manuka honey has unique antibacterial properties thanks to methylglyoxal (MGO), found only in NZ Manuka.

How to use:

Cost (NZ): $20-60+ depending on UMF rating

7. Lemon

botanical drawing of Lemon (Citrus × limon)
Lemon (Citrus × limon)

Why it helps:

How to use:

Simple Immune Formulas

1. “Fire Cider” – Immune Tonic

A traditional immune tonic that’s spicy, warming, and effective

Ingredients:

Method:

  1. Place all solid ingredients in quart jar
  2. Cover completely with apple cider vinegar
  3. Seal and shake
  4. Store in dark place 4-6 weeks, shaking daily
  5. Strain through cheesecloth, squeezing well
  6. Add honey to taste (1:1 ratio honey to strained liquid)
  7. Store in fridge

How to use:

Why it works: Combines antimicrobial herbs (garlic, onion, horseradish), warming circulatory stimulants (ginger, chili), and vitamin C (lemon). Vinegar extracts compounds and preserves.

2. “Immunity Tea” – Daily Winter Blend

Gentle enough for daily use, effective for prevention

Ingredients:

Method:

  1. Mix dried herbs, store in airtight jar
  2. Use 1-2 tablespoons per cup
  3. Steep 10-15 minutes, covered
  4. Drink 1-3 cups daily during cold/flu season

Why it works: Thyme (antimicrobial), elderflower (immune support, antiviral), rosehip (vitamin C), ginger (warming, synergist)

3. “First defence” – Acute Illness Formula

Use at first sign of symptoms

Ingredients:

Method:

  1. Make strong ginger tea
  2. Add elderberry syrup, echinacea tincture, lemon juice, honey
  3. Swallow crushed garlic separately (or brave it in the tea!)
  4. Drink immediately

Frequency: Every 2-3 hours for first day, then 3-4 times daily

Why it works: Combines antiviral (elderberry), immune stimulant (echinacea), antimicrobial (garlic), warming (ginger), soothing (honey). Hits illness from multiple angles.

Lifestyle Integration

Seasonal Immune Planning (NZ)

Autumn (March-May):

Winter (June-August):

Spring (September-November):

Summer (December-February):

Stress and Immunity Connection

Chronic stress suppresses immune function. Supporting stress resilience supports immunity.

Adaptogenic support:

See Energy & Focus guide for complete stress/adaptogen information

Sleep and Immunity

Poor sleep = weakened immunity. 7-9 hours essential for immune function.

Herbal sleep support:

See Sleep & Relaxation guide for complete information

What to Do When You’re Sick

Immediate actions (first 24 hours):

  1. Rest. This is not optional. Your immune system needs energy to fight.
  2. Fluids. 2-3 litres daily. Hot ginger-lemon tea, bone broth, water.
  3. Acute herbal protocol:

Days 2-5:

Recovery (Days 6+):

When to See a Doctor

Immune herbs are supportive care, not medicine. See a doctor for:

Antibiotics note: Antibiotics treat bacterial infections, not viral (cold/flu are viral). Don’t pressure doctors for antibiotics for viral illnesses.

Children and Immune Herbs

General guidelines:

Safe for children:

Dosage: Generally 1/4 to 1/2 adult dose depending on age/size

Avoid:

Always: Check with pediatrician before giving herbs to children, especially under 2 years.

NZ Sourcing

Fresh herbs (Supermarkets):

Dried herbs (Health food stores, online):

Commercial products:

Growing your own:

Summary: Your Immune Action Plan

Starting now (any time of year):

  1. Learn the basics (this guide!)
  2. Stock your immune toolkit (garlic, ginger, elderberry syrup, echinacea)
  3. Make fire cider (4-6 weeks, so start now for winter)

Autumn (March-May):

  1. Begin daily preventative herbs
  2. Make elderberry syrup if you haven’t
  3. Increase garlic in cooking
  4. Daily immunity tea

Winter (June-August):

  1. Continue prevention
  2. Fire cider daily
  3. At FIRST symptom: Immediate acute protocol
  4. Rest, fluids, warmth

All year:

Remember:

Your immune system is incredibly sophisticated. These herbs give it the support it needs to do its job effectively.

Budget-Friendly Immune Support

Low-cost daily support ($3-10/month):

Total: $7-14/month (less if growing herbs/foraging)

Free immune herbs:

Seasonal immune prep (budget):

Specific support:

NZ budget note: Echinacea expensive ($15-25/50g). Garlic provides comparable immune support for $4-8/bulb (lasts 1-2 weeks). Elderberries forageable throughout NZ.

Emergency immune support (free/low-cost):

References

Block, K.I., & Mead, M.N. (2003). Immune system effects of echinacea, ginseng, and astragalus. Integrative Cancer Therapies, 2(3), 247-267.

Bone, K., & Mills, S. (2013). Principles and practice of phytotherapy: Modern herbal medicine (2nd ed.). Churchill Livingstone.

Chevallier, A. (2016). Encyclopedia of herbal medicine (3rd ed.). Dorling Kindersley.

Hawkins, J., et al. (2019). Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms. Complementary Therapies in Medicine, 42, 361-365.

Torabian, G., et al. (2019). Anti-influenza activity of elderberry (Sambucus nigra). Journal of Functional Foods, 54, 353-361.

Zakay-Rones, Z., et al. (2004). Randomised study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections. Journal of International Medical Research, 32(2), 132-140.

Disclaimer: Does not represent rongoā Māori methods. For rongoā knowledge, consult Te Paepae Motuhake.

Medical Disclaimer: This guide is for educational purposes only and is not medical advice. Immune herbs support wellness but do not replace professional healthcare. Consult qualified healthcare practitioners, especially if pregnant, nursing, taking medications, having medical conditions, or treating children.

Note on Pricing: All prices mentioned in this guide are approximate and based on New Zealand suppliers as of December 2025. Prices vary by supplier, season, and market conditions. We recommend checking current prices with your local suppliers.

The Public Herbarium is built on a foundation of scientific integrity, transparency, and care. Research sources are referenced throughout the site wherever possible. Content creation is assisted by AI tools and carefully reviewed for accuracy.