health

Immune System Support

A clear starting point for understanding Immune System Support in a health context.

3Supplements
34Practices

These are research findings, not promises. Most options have little evidence, and results differ from person to person.

What may help

What studies found for each option, best evidence first.

37 options:6 some evidence3 mixed17 not enough evidence6 not tested in people5 personal stories only

What studies foundSize of effect

QigongpracticeSome evidence it helpsSize of effect: Small
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A 2020 meta-analysis of randomized trials found a small increase in immune-cell levels among 1,686 people in its analysis. A 2021 review also reported improved immune function with Qigong compared with meditation, no treatment, and physical stretching.
Open the Qigong page
CardiopracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Open the Cardio page
Gardening TherapypracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A 2022 pooled analysis reported changes in several T-cell populations, including increased numbers of naive CD8 T cells compared with a waiting-list group. A 2021 randomized trial involving 59 people also found increased naive CD8+ T-cell numbers after Gardening Therapy, but not in the waiting-list control group; these are cell-marker findings, not evidence of broader protection from illness.
Open the Gardening Therapy page
Nasal Irrigation (Neti Pot)practiceSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a systematic review of studies.
A pooled review reported higher lymphocyte blood counts in children and treatment-naive adults with Omicron infection who used saline nasal irrigation, while counts remained low or unchanged in untreated COVID-19 controls. In a quasi-experimental study of 80 treatment-naive patients, lymphocyte count and CRP differed before and after treatment.
Open the Nasal Irrigation (Neti Pot) page
Red Light Therapy (Photobiomodulation)practiceSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
4 of 5 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
A review reported that, after 24 sessions of photobiomodulation twice a week, people with multiple sclerosis had increased IL-10 and IL-4 and decreased levels of pro-inflammatory cytokines including interferon and TNF-α. A non-randomized controlled cohort also found a larger decline in anti-TPO antibody levels with photobiomodulation than with supplementation alone.
Open the Red Light Therapy (Photobiomodulation) page
FastingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A randomized controlled trial in 41 people found increased circulating cytokine concentrations of IL-4, IL-6, IL-8, and IL-13 during intermittent fasting with probiotics. A review also reported increased circulating CD8+ lymphocytes and tumor-infiltrating lymphocytes following a fasting-mimicking diet.
Open the Fasting page
Ice Bath / Cold PlungepracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
4 of 6 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials involving 3,018 people found a 29% reduction in sickness absence in the cold-water immersion groups compared with control. A review also reported changes in several immune-cell measures after 6 weeks of regular 1 hour cold-water immersion at 14°C.
Open the Ice Bath / Cold Plunge page
Cupping TherapypracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
2 of 3 studies found a benefit; 1 found none. Strongest study: a systematic review of studies.
A pooled analysis of randomized trials reported higher treatment success with wet cupping than with pharmaceutical medications such as antivirals, while another review found no difference in symptom improvement.
Open the Cupping Therapy page

Finnish SaunapracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
3 of 5 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
A 1990 randomized trial of 50 people found significantly fewer episodes of common cold in the sauna group. A 2023 quasi-experimental study of 20 people described improved immune response when sauna was undertaken as a series of treatments.
Open the Finnish Sauna page
AcupuncturepracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 4 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Pooled randomized trials reported lower IL-4 levels with acupuncture. A separate review found lower total IgE with combined treatment, but results varied substantially across studies.
Open the Acupuncture page
Forest Bathing (Shinrin-yoku)practiceNot enough evidence
Too few or too small studies to know if it works.
All 12 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Reviews report increases in natural killer (NK) cell activity after forest therapy. One review identified an increase in one study, while another reported significant increases in seven of eight studies that measured NK cell activity.
Open the Forest Bathing (Shinrin-yoku) page
DancepracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a pooled analysis of several trials.
A pooled analysis whose designs were not recorded reported post-intervention changes in IgA, IgG, IgM, and body temperature after Korean traditional dance; no notable changes were reported in the control group.
Open the Dance page
PilatespracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A trial found a difference over time between groups in white blood cell count after 24 weeks. A review also mentioned changes in salivary S-IgA.
Open the Pilates page
Wim Hof Method BreathingpracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a systematic review of studies.
A 2024 systematic review of randomized and non-randomized human studies reported lower flu-like and self-reported symptoms, and faster recovery from fever, among participants performing the Wim Hof Method. The review included research involving people with ankylosing spondylitis.
Open the Wim Hof Method Breathing page
Laughter Yoga / TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a systematic review of studies.
A review pooling randomized and non-randomized human studies found increased salivary IgA levels among 305 people in its analysis of this outcome. This finding concerns a salivary marker, rather than a demonstrated reduction in illness.
Open the Laughter Yoga / Therapy page
Swedish (Classic) MassagepracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 3 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
Studies disagree in the immune-related changes they report: a 1998 randomized trial involving 30 people described positive changes in immune status, while a 2010 trial reported increases in several circulating lymphocyte types.
Open the Swedish (Classic) Massage page
Hot BathpracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a non-randomized trial.
A quasi-experimental study of 15 older adults found that leukocyte count increased after 2 h of hot-water immersion.
Open the Hot Bath page
BreathworkpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a systematic review of studies.
A review covering 27 people in its analysis reported increased natural killer cell counts at 12 and 24 weeks compared with baseline, and higher counts than the control group at 24 weeks.
Open the Breathwork page
TENS / EMS TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a systematic review of studies.
A review reported that, among 65 mastectomized patients, the TENS group had higher serum Interleukin-2, Interferon gamma, and the Interleukin-2/Interleukin-4 ratio than the sham group.
Open the TENS / EMS Therapy page
Brisk WalkingpracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a study that followed people over time.
A 2024 cohort study of 92 people found higher CS medians in the untrained group than in the trained group, but this was descriptive only. A 2017 pilot study reported changes in some inflammatory markers and cell frequencies, rather than a demonstrated overall immune benefit.
Open the Brisk Walking page
High-Intensity Interval Training (HIIT)practiceNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a systematic review of studies.
A review combining randomized and non-randomized human studies reported increased NK-cell counts and cytotoxic function, as well as increased perforin and granzyme B expression, in 24 people with leukemia.
Open the High-Intensity Interval Training (HIIT) page
YogapracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a non-randomized trial.
Open the Yoga page
CyclingpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
In a
Open the Cycling page
Turkey TailsupplementNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a study that followed people over time. Amount studied: 1–3 g/day.
Turkey Tail contains polysaccharide-K (PSK) and polysaccharide-peptide (PSP), described as immunomodulators with clinical evidence for immune enhancement. In Japan, PSK is approved as adjunct cancer therapy.
Open the Turkey Tail page
MeditationpracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a narrative review.
Open the Meditation page
Tai ChipracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a narrative review.
A review describes lower C-reactive protein after Tai Chi Chuan among older adults taking escitalopram. It also reports better results when Tai Chi Chuan was combined with varicella zoster vaccination than with vaccination alone.
Open the Tai Chi page
Infrared SaunapracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
1 of 2 studies found a benefit; 1 found none.
Immune system support remains theoretical; human evidence has not established this effect.
Open the Infrared Sauna page
ChagasupplementNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
All 2 studies with a clear result found a benefit. Strongest study: an animal study. Amount studied: 1–2 g daily, for Temporal monitoring 0 to 35 days post-inoculation.
Chaga contains beta-glucans and polysaccharides described as modulating immune cell activity and cytokine production. It is also described as an immunomodulatory medicinal mushroom with beta-glucans that enhance immune function.
Open the Chaga page
Expressive WritingpracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
Expert knowledge suggests that expressive writing may improve immune function, including antibody response to vaccination and illness-related doctor visits.
Open the Expressive Writing page
Mindfulness MeditationpracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
Mindfulness meditation may enhance immune function, with reductions in inflammatory markers and improved antibody responses reported in some studies.
Open the Mindfulness Meditation page
SwimmingpracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
Expert commentary suggests moderate-intensity swimming may reduce upper respiratory tract infection incidence, while prolonged high-intensity swimming can transiently suppress immune function.
Open the Swimming page
Latin Dance FitnesspracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
Moderate exercise is described as enhancing immune surveillance and potentially reducing infection risk.
Open the Latin Dance Fitness page
Bedtime Wind-Down RitualpracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Bedtime Wind-Down Ritual page
Grounding / EarthingpracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Grounding / Earthing page
Heating Pads / Warm CompressespracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Heating Pads / Warm Compresses page
Yoga NidrapracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Yoga Nidra page
Sea Moss (Irish Moss)supplementOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Sea Moss (Irish Moss) page

Show all 37

Comparing practices

QigongSome evidence it helpsSize of effect: Small3 trials
CardioSome evidence it helpsSize of effect: Medium1 trial
Cupping TherapyMixed resultsSize of effect: Small1 trial

The expert view shows every study, dose protocol and source.

What may help

Linked to improving it37 listed

AllSupplementsPractices

Start here

Most likely to help, from the evidence we have

PracticesCardioCertaintyMediumSourceMeta-analysisModerate effect2 other sources
A pooled analysis whose designs were not recorded found a change in CD3+ counts after long-term intervention (SMD = -0.74, 95% CI (-1.12, -0.36), p < 0.01). A separate review described possible effects on immune function, inflammation, and tumor immune surveillance.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people
Study result
The ES of long-term intervention was significant and moderate in CD3+ counts [SMD = -0.74, 95% CI (-1.12, -0.36), p < 0.01] (Fig. 8B).
Open Cardio
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PracticesIce Bath / Cold PlungeCertaintyMediumSourceRCT7 other sources
A pooled analysis of randomized trials involving 3,018 people found a 29% reduction in sickness absence in the cold-water immersion groups compared with control. A review also reported changes in several immune-cell measures after 6 weeks of regular 1 hour cold-water immersion at 14°C.
Who was studied
Healthy people and patients
Study result
a 29% reduction in sickness absence for those in any of the CWI groups compared to the control group (incident rate ratio: 0.71, P = 0.003)
Open Ice Bath / Cold Plunge
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PracticesQigongCertaintyMediumSourceRCTSmall effect4 other sources
A 2020 meta-analysis of randomized trials found a small increase in immune-cell levels among 1,686 people in its analysis (SMD, 0.28; 95% CI, 0.13 to 0.43). A 2021 review also reported improved immune function with Qigong compared with meditation, no treatment, and physical stretching.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Breast Cancer
Cancer
Chronic Fatigue Syndrome
Depression
Diabetes
Fibromyalgia
+2 more
Study result
TQ has a significant small effect of increasing the levels of immune cells (SMD, 0.28; 95% CI, 0.13 to 0.43, p < 0.01, I^2 = 45%)
Open Qigong
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PracticesGardening TherapyCertaintyMediumSourceRCT3 other sources
A 2022 pooled analysis reported changes in several T-cell populations, including increased numbers of naive CD8 T cells compared with a waiting-list group. A 2021 randomized trial involving 59 people also found increased naive CD8+ T-cell numbers after Gardening Therapy, but not in the waiting-list control group; these are cell-marker findings, not evidence of broader protection from illness.
Who was studied
Healthy people and patients
Alzheimers Disease
Cancer
Dementia
Depression
Frailty
Stroke
Study result
HT was associated with a reduction in the proportion of CTLA4+ TEMRAs and CTLA+CD8+ TEMRAs, and increasing the absolute numbers of naive CD8T cells when compared to waiting list group.
Open Gardening Therapy
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PracticesNasal Irrigation (Neti Pot)CertaintyMediumSourceRCT3 other sources
A pooled review reported higher lymphocyte blood counts in children and treatment-naive adults with Omicron infection who used saline nasal irrigation, while counts remained low or unchanged in untreated COVID-19 controls. In a quasi-experimental study of 80 treatment-naive patients, lymphocyte count and CRP differed before and after treatment.
Who was studied
People with a condition
Covid 19
Study result
SNI was associated with enhanced lymphocyte blood count in children and treatment-naive adult patients with Omicron infection, while this parameter remained low/unchanged in untreated COVID-19 controls.
Open Nasal Irrigation (Neti Pot)
→
PracticesCupping TherapyCertaintyMediumSourceRCTSmall effect3 other sources
A pooled analysis of randomized trials reported higher treatment success with wet cupping than with pharmaceutical medications such as antivirals (RR 2.07, 95%CI 1.77 to 2.43), while another review found no difference in symptom improvement (RR 1.00, 95%CI 0.92 to 1.08).
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
People with a condition
Acne
Ankylosing Spondylitis
Asthma
Common Cold
Gout
Herpes Zoster
+4 more
Study result
wet cupping was found to be superior to pharmaceutical medications, such as antiviral, in effecting a cure (RR 2.07, 95%CI 1.77 to 2.43, p<0.00001, 5 trials, random model)
Open Cupping Therapy
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PracticesRed Light Therapy (Photobiomodulation)CertaintyMediumSourceClinical6 other sources
A review reported that, after 24 sessions of photobiomodulation twice a week, people with multiple sclerosis had increased IL-10 and IL-4 and decreased levels of pro-inflammatory cytokines including interferon and TNF-α. A non-randomized controlled cohort also found a larger decline in anti-TPO antibody levels with photobiomodulation than with supplementation alone.
Who was studied
Healthy people and patients
Cancer
Hashimotos Thyroiditis
Multiple Sclerosis
Obesity
Pneumonia
Study result
after 24 sessions of PBM twice a week, the expression of IL-10 increased significantly in MS patients. ... a decrease was observed in the levels of pro-inflammatory cytokines, such as interferon and tumor necrosis factor-alpha (TNF-α), and an increase in IL-4 and IL-10.
Open Red Light Therapy (Photobiomodulation)
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Medium probability(2)

PracticesFinnish SaunaCertaintyMediumSourceClinical6 other sources
A 1990 randomized trial of 50 people found significantly fewer episodes of common cold in the sauna group. A 2023 quasi-experimental study of 20 people described improved immune response when sauna was undertaken as a series of treatments.
Who was studied
Healthy people and patients
Study result
There were significantly fewer episodes of common cold in the sauna group.
Open Finnish Sauna
→
PracticesFastingCertaintyMediumSourceClinical4 other sources
A randomized controlled trial in 41 people found increased circulating cytokine concentrations of IL-4, IL-6, IL-8, and IL-13 during intermittent fasting with probiotics. A review also reported increased circulating CD8+ lymphocytes and tumor-infiltrating lymphocytes following a fasting-mimicking diet.
Who was studied
People with a condition
Breast Cancer
Obesity
Study result
FMD increased circulating CD8+ lymphocytes and tumor-infiltrating lymphocytes.
Open Fasting
→

Low probability(26)

PracticesAcupunctureCertaintyLowSourceRCTLarge effect5 other sources
Pooled randomized trials reported lower IL-4 levels with acupuncture. A separate review found lower total IgE with combined treatment, but results varied substantially across studies (I² = 95%).
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
People with a condition
Allergic Rhinitis
Allergies
Ankylosing Spondylitis
Pregnancy
Study result
acupuncture significantly decreased IL-4 levels (MD −6.24, 95% CI −6.82 to −5.67, p < 0.00001)
Open Acupuncture
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PracticesDanceCertaintyLowSourceRCT1 other source
A pooled analysis whose designs were not recorded reported post-intervention changes in IgA (p < 0.01), IgG (p < 0.01), IgM (p < 0.05), and body temperature after Korean traditional dance; no notable changes were reported in the control group.
Who was studied
People with a condition
Study result
Kim assessed the effects of Korean traditional dance, and found significant post-intervention changes in immunoglobulin levels (IgA, p < 0.01; IgG, p < 0.01; IgM, p < 0.05) and body temperature in the intervention group, with no notable changes in the control group.
Open Dance
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PracticesPilatesCertaintyLowSourceRCT2 other sources
A trial found a difference over time between groups in white blood cell count after 24 weeks (n = 43; p < 0.05). A review also mentioned changes in salivary S-IgA.
Who was studied
Healthy people and patients
Addiction
Study result
improvements in haemodynamic behaviour and salivary S-IgA were also mentioned
Open Pilates
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PracticesForest Bathing (Shinrin-yoku)CertaintyLowSourceClinical12 other sources
Reviews report increases in natural killer (NK) cell activity after forest therapy. One review identified an increase in one study, while another reported significant increases in seven of eight studies that measured NK cell activity.
Who was studied
Healthy people and patients
Anxiety Generalized
Breast Cancer
Cancer
Chronic Fatigue Syndrome
Chronic Pain
Copd
+11 more
Study result
There was 1 study involving NK cell activity, which was significantly increased.
Open Forest Bathing (Shinrin-yoku)
→
PracticesWim Hof Method BreathingCertaintyLowSourceClinical3 other sources
A 2024 systematic review of randomized and non-randomized human studies reported lower flu-like and self-reported symptoms, and faster recovery from fever, among participants performing the Wim Hof Method. The review included research involving people with ankylosing spondylitis.
Who was studied
Healthy people and patients
Ankylosing Spondylitis
Study result
Kox et al. reported lower flu-like and self-reported symptoms and faster recovery from fever in participants performing WHM.
Open Wim Hof Method Breathing
→
PracticesLaughter Yoga / TherapyCertaintyLowSourceClinical2 other sources
A review pooling randomized and non-randomized human studies found increased salivary IgA levels among 305 people in its analysis of this outcome (p < 0.01). This finding concerns a salivary marker, rather than a demonstrated reduction in illness.
Who was studied
People with a condition
Cancer
Eczema
Study result
laughter yoga was associated with an increase in salivary IgA levels (p < 0.01)
Open Laughter Yoga / Therapy
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PracticesSwedish (Classic) MassageCertaintyLowSourceClinical3 other sources
Studies disagree in the immune-related changes they report: a 1998 randomized trial involving 30 people described positive changes in immune status, while a 2010 trial reported increases in several circulating lymphocyte types.
Who was studied
Healthy people and patients
Study result
The massage produced positive changes in blood coagulation, immune status, regional hemodynamics of the small pelvis, bioelectric activity of the muscles of the anterior abdominal wall and lumbosacral region.
Open Swedish (Classic) Massage
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PracticesHot BathCertaintyLowSourceClinical3 other sources
A quasi-experimental study of 15 older adults found that leukocyte count increased after 2 h of hot-water immersion.
Who was studied
Healthy people
Study result
Leukocyte count increased significantly after 2 h of HOI in the elderly (Table 2).
Open Hot Bath
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PracticesBreathworkCertaintyLowSourceClinical1 other source
A review covering 27 people in its analysis reported increased natural killer cell counts at 12 and 24 weeks compared with baseline, and higher counts than the control group at 24 weeks.
Who was studied
People with a condition
Asthma
Cancer
Copd
Depression
Heart Disease
Hypertension
Study result
Significant increase of NK cell count at 12 (P=0.001) and 24 weeks (P=0.0001) compared to baseline in IG. Significant increase in NK cell count in IG at week 24 compared to CG (P<0.05).
Open Breathwork
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PracticesTENS / EMS TherapyCertaintyLowSourceClinical1 other source
A review reported that, among 65 mastectomized patients, the TENS group had higher serum Interleukin-2, Interferon gamma, and the Interleukin-2/Interleukin-4 ratio than the sham group.
Who was studied
People with a condition
Breast Cancer
Neuropathy Diabetic
Study result
Ao et al. demonstrated that TEAS preserved cellular immunity in mastectomized patients. Although the baseline levels of IL-2, IL-4, and IFN-γ before stimulation were similar between the two groups, serum levels of IL-2, IFN-γ, and IL-2/IL-4 ratio were higher in the TEAS group compared to the sham gr
Open TENS / EMS Therapy
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PracticesBrisk WalkingCertaintyLowSourceClinical2 other sources
A 2024 cohort study of 92 people found higher CS medians in the untrained group than in the trained group, but this was descriptive only. A 2017 pilot study reported changes in some inflammatory markers and cell frequencies, rather than a demonstrated overall immune benefit.
Who was studied
People with a condition
Breast Cancer
Hiv Aids
Study result
The median of the CSs was higher in the untrained group compared to the trained group (P = 0.0143, descriptive only).
Open Brisk Walking
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PracticesHigh-Intensity Interval Training (HIIT)CertaintyLowSourceClinical1 other source
A review combining randomized and non-randomized human studies reported increased NK-cell counts and cytotoxic function, as well as increased perforin and granzyme B expression, in 24 people with leukemia.
Who was studied
People with a condition
Leukemia
Study result
One revealed a significant effect on NK-cells, including increased absolute counts, cytotoxic function, as well as increased perforin and granzyme B expression
Open High-Intensity Interval Training (HIIT)
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PracticesYogaCertaintyLowSourceClinical1 other source
In a quasi-experimental study involving 37 people, IgA increased after 10 weeks of yoga from 1.90 ± 0.85 g/l to 2.20 ± 2.35 g/l.
Who was studied
People with a condition
Study result
After the 10 weeks of yoga intervention, Immunoglobulin A level significantly increased with a strong effect size (*p* < 0.001, *r*=-0.702), from 1.90 ± 0.85 g/l to 2.20 ± 2.35 g/l.
Open Yoga
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PracticesCyclingCertaintyLowSourceClinical1 other source
In a
Who was studied
Healthy people
Study result
MIIE (13,492 ± 4192, p < 0.0001, d = 1.03) and HIIE (15,449 ± 5780, p < 0.0001, d = 1.24) were significantly higher than REST (9566 ± 3409, F(1.841, 29.46) = 28.03, p < 0.0001).
Open Cycling
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PracticesMeditationCertaintyLowSourceReview2 other sources
A meta-analysis of the effects of mindfulness meditation on immune function revealed that meditation is associated with increased activity of natural killer cells and a decrease in markers of inflammation, such as C-reactive protein (CRP).
Who was studied
People with a condition
Open Meditation
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PracticesTai ChiCertaintyLowSourceReview2 other sources
A review describes lower C-reactive protein after Tai Chi Chuan among older adults taking escitalopram. It also reports better results when Tai Chi Chuan was combined with varicella zoster vaccination than with vaccination alone.
Who was studied
Healthy people and patients
Breast Cancer
Cerebrovascular Disease
Depression
Multiple Sclerosis
Parkinsons Disease
Tension Headache
Study result
A group of elderly patients taking medication for depression (i.e., escitalopram) had decreased levels of inflammatory markers in C-reactive protein after the TCC intervention... the combination of TCC with varicella zoster virus is far more effective than injecting vaccine only (95% CI = 0.003–0.01
Open Tai Chi
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SupplementsTurkey TailCertaintyLowSourceReference knowledge2 other sources
Turkey Tail contains polysaccharide-K (PSK) and polysaccharide-peptide (PSP), described as immunomodulators with clinical evidence for immune enhancement. In Japan, PSK is approved as adjunct cancer therapy.
Dose & course
1–3 g/day
Who it applies to
Adults
Study result
Turkey Tail mushroom (Trametes versicolor) contains polysaccharopeptides (PSP and PSK) with well-documented immunomodulatory effects, particularly enhancing dendritic cell and natural killer (NK) cell activity.
Open Turkey Tail
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PracticesBedtime Wind-Down RitualCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 2 of 288 Reddit reports discussing it.
→
PracticesGrounding / EarthingCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 7 of 225 community reports discussing it (YouTube 5, Reddit 2).
→
PracticesHeating Pads / Warm CompressesCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 2 of 128 Reddit reports discussing it.
→
PracticesYoga NidraCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 2 of 156 YouTube videos discussing it.
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PracticesInfrared SaunaCertaintyLowSourceTheoretical3 other sources
Immune system support remains theoretical; human evidence has not established this effect.
Who was studied
Healthy people
Open Infrared Sauna
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PracticesExpressive WritingCertaintyLowSourceTheoretical1 other source
Expert knowledge suggests that expressive writing may improve immune function, including antibody response to vaccination and illness-related doctor visits.
Study result
Expressive writing improves immune function, including increased antibody response to vaccination and reduced illness-related doctor visits.
Open Expressive Writing
→
PracticesMindfulness MeditationCertaintyLowSourceTheoretical1 other source
Mindfulness meditation may enhance immune function, with reductions in inflammatory markers and improved antibody responses reported in some studies.
Study result
Mindfulness meditation may enhance immune function, as shown by reductions in inflammatory markers and improved antibody responses in some studies.
Open Mindfulness Meditation
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PracticesSwimmingCertaintyLowSourceTheoretical1 other source
Expert commentary suggests moderate-intensity swimming may reduce upper respiratory tract infection incidence, while prolonged high-intensity swimming can transiently suppress immune function.
Study result
Moderate-intensity swimming may reduce incidence of upper respiratory tract infections, while prolonged high-intensity swimming can transiently suppress immune function.
Open Swimming
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PracticesLatin Dance FitnessCertaintyLowSourceTheoretical1 other source
Moderate exercise is described as enhancing immune surveillance and potentially reducing infection risk.
Study result
Moderate exercise enhances immune surveillance and may reduce infection risk.
Open Latin Dance Fitness
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Very low probability(2)

SupplementsChagaCertaintyVery lowSourceAnimal research3 other sources
Chaga contains beta-glucans and polysaccharides described as modulating immune cell activity and cytokine production. It is also described as an immunomodulatory medicinal mushroom with beta-glucans that enhance immune function.
Who was studied
Healthy people
Dose & course
1–2 g daily · Temporal monitoring 0 to 35 days post-inoculation
Who it applies to
Adults
Animal
Study result
Significantly enhanced vs control group; superior to APS (0.2% diet) positive control; numeric values not reported in abstract
Open Chaga
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SupplementsSea Moss (Irish Moss)CertaintyVery lowSourceAnecdotal1 other source
This effect was mentioned in 15 of 250 Reddit reports discussing it.
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Practices compared

Practices with at least one trial of their own for this goal. Ranked by how sure the evidence is, then effect size.Top 10 of 23

Practice	How sure	Effect size	Own trials	What worked in trials
Cardio	CertaintyMediumSourceMeta-analysis	Moderate effect	1 trial or pooled analysis
Qigong	CertaintyMediumSourceRCT	Small effect	3 trials or pooled analyses	2–3×/week · 14–15 weeks
Cupping Therapy	CertaintyMediumSourceRCT	Small effect	1 trial or pooled analysis
Red Light Therapy (Photobiomodulation)	CertaintyMediumSourceClinical		4 trials or pooled analyses	4.6–9.8 min · 2–4.5×/week
Fasting	CertaintyMediumSourceClinical		3 trials or pooled analyses
Finnish Sauna	CertaintyMediumSourceClinical		2 trials or pooled analyses
Gardening Therapy	CertaintyMediumSourceRCT		2 trials or pooled analyses	26–28 weeks
Ice Bath / Cold Plunge	CertaintyMediumSourceRCT		2 trials or pooled analyses
Nasal Irrigation (Neti Pot)	CertaintyMediumSourceRCT		2 trials or pooled analyses
Acupuncture	CertaintyLowSourceRCT	Large effect	3 trials or pooled analyses	3–4×/week · 5 weeks

What worked in trials: From the smallest to the typical amount in the trials that found this benefit. Not the most anyone did, not a target and not a limit.

How to read the evidence

Evidence tier — overall strength of the evidence for the whole compound

StrongWell established — backed by strong, consistent human research.
ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
LimitedVery limited evidence — treat this as a hypothesis, not proof.
InsufficientNot enough good evidence to draw conclusions yet.

Certainty — how sure we can be that the effect is real

Very highVery sure — strong, consistent evidence
HighFairly sure — consistent evidence from good studies
MediumModerately sure — new studies could change this
LowNot sure — little or mixed evidence
Very lowVery unsure — almost no usable evidence

Source — where the data comes from

Meta-analysisPooled analysis of many trials — the strongest evidence
RCTRandomized controlled trial — a strong human study design
ClinicalA human clinical study
Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
Animal researchStudied in animals, not humans
Community reportsAggregated user reports — anecdotal signal, not evidence
TheoreticalMechanism-based reasoning, not yet tested

Study grade — quality of each underlying study (A best, D weakest)

AHigh-quality — strong, consistent human trials
BGood — solid evidence with some limitations
CModerate — limited, small, or mixed-quality studies
DWeak — preliminary, indirect, or animal-only

Confidence — how strongly the sources back a finding

A 0–100 score from study quality and agreement

Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.

Full write-up

What is it

Immune System Support is a broad health outcome rather than a single symptom or diagnosis. It describes whether an intervention is associated with changes in immune-related measures or with recorded infectious events in research. For example, studies of Yoga examined S-IgA levels, while studies of Echinacea assessed influenza detections. These outcomes are not interchangeable: a change in an immune marker does not necessarily mean fewer illnesses or improved day-to-day wellbeing.

How interventions help

Interventions assessed for immune system support do not all move the same type of outcome. Findings include changes in immune markers such as S-IgA, natural killer and T-helper cells, and immune-cell activity, as well as differences in infection detection, respiratory-tract illness duration, and cold or flu severity. These are related but distinct outcomes, so an improvement in one should not automatically be interpreted as improvement across the entire immune system.

Timing also differs substantially. Some findings were reported with interventions assessed over days or described as having an immediate onset, while others required 4 weeks, 4-6 weeks, 8 weeks, 12 weeks, or 90 days of use. Continuous use was not required in every study; for some interventions, use was daily, and for others the intervention was not described as requiring daily use. Where persistence was assessed, one finding reported effects lasting for days after stopping.

The evidence does not represent one uniform population. Studies included healthy participants, people with clinical conditions, mixed populations, and groups whose health status was not specified. Several findings include human participants, whereas others are supported by evidence that does not establish a human effect. Some results are also inconsistent across studies, particularly for interventions studied in mixed populations. The most useful interpretation is therefore outcome-specific: consider what changed, how long the intervention was used, whether ongoing use was needed, and whether the study population resembles the person or situation of interest.

Choosing guidance

Choose among these options by matching the evidence to your situation, then considering the practical commitment. Human evidence is available for options such as Yoga, Cordyceps, Spirulina, Chlorella, Holy Basil (Tulsi), and TENS / EMS Therapy, but the populations differ. Yoga and TENS / EMS Therapy were studied in people with clinical conditions, while Cycling was studied in healthy participants. Findings from one population may not apply to another, and an unspecified health status limits that comparison.

Time to effect and treatment length also vary. Some options are described as appearing immediately or within days, whereas others were studied over weeks or months. For example, Cordyceps was assessed at 1.68 g/day for 8 weeks, Garlic at 2.56 g/day for 90 days, and Chlorella at 6 g/day for 4-6 weeks. Spirulina involved 15.2 g/day for 12 weeks and requires daily use in the listed study context. These details can help distinguish a short-term trial from an ongoing routine, but they do not establish that the same schedule suits every person.

Be especially cautious when comparing options supported mainly by animal studies, pharmacology references, theoretical reasoning, or anecdotal reports. They may help explain biological plausibility, but they provide less direct information about outcomes in people. Some human-studied options also have conflicting evidence, including Omega-3 and Ice Bath / Cold Plunge, so a positive finding should not be treated as consistent across all studies. Where dose, duration, or human applicability is not reported, there is less basis for selecting that option for a specific goal.