Immune System

Nutrients connected to Immune System

A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.

• ZincEstablished role

  Zinc is needed for normal immune function. Supplements help if zinc is low; we did not read evidence of extra benefit when intake is adequate.

• Burdock rootDocumented risk

  Burdock can cause allergic reactions, including anaphylactic shock in reports. People allergic to plants in the daisy family are advised not to use it.

• Mustard seedDocumented risk

  Mustard allergy can cause anaphylaxis, including in toddlers.

• Celery seedDocumented risk

  Celery allergy can be severe; celery and products thereof are a declared EU allergen.

• KiwifruitDocumented risk

  Kiwifruit allergy can cause reactions up to anaphylaxis, and may cross-react in people with latex allergy.

• Za'atarDocumented risk

  Sesame is a major food allergen and za'atar usually contains it; sumac may cross-react in people allergic to cashew.

• Trichosanthes (tian hua fen)Documented risk

  The protein can trigger severe allergic reactions including anaphylaxis.

• Brown roll-rimDocumented risk

  Immune-complex haemolysis in sensitised people.

• CeleryDocumented risk

  Celery allergy is common enough to be a labelled allergen in the EU, and Api g 7 sensitization is linked to higher odds of severe anaphylaxis.

• Sesame seedDocumented risk

  Sesame is a major food allergen; reactions can be severe, and the allergy often lasts into later childhood.

• AlmondsDocumented risk

  Almonds are a common allergen (tree nuts); allergic reactions can be severe. Call 911 for trouble breathing.

• WalnutsDocumented risk

  Walnuts are a common allergen (tree nuts), with severe reactions possible.

• CashewsDocumented risk

  Allergic reactions to cashew can be severe (anaphylaxis).

• PecansDocumented risk

  Tree nut allergy can be severe.

• Hazelnuts (Filberts)Documented risk

  Tree nut allergy is an immune reaction and can be severe.

• Macadamia NutsDocumented risk

  Tree nut allergy is an immune reaction and can be severe.

• PeanutsDocumented risk

  Peanut allergy is an immune reaction that can cause anaphylaxis; it is separate from tree nut allergy.

• Nut & Seed Butters (overview)Documented risk

  Peanut, tree nut and sesame allergies are immune reactions to these foods; FDA requires labels to name them.

• Sesame Seeds & TahiniDocumented risk

  Sesame is a major allergen; reactions can include anaphylaxis.

• Black WalnutsDocumented risk

  Tree nut allergy is an immune reaction and can be life-threatening; walnut and pecan are highly cross-reactive.

• Hickory NutsDocumented risk

  Tree nut allergy is an immune reaction and can be life-threatening.

• Mixed Nuts & Trail MixDocumented risk

  Mixes can hold peanut, tree nuts and seeds, all possible food allergens.

• Calendula TeaDocumented risk

  Allergy risk: the EU monograph contraindicates use in people allergic to daisy-family plants and reports skin sensitization.

• Anise TeaDocumented risk

  Allergy to aniseed, anethole and carrot-family plants is a contraindication in the EU monograph.

• Whole Wheat & Wheat BerriesDocumented risk

  Wheat is a common food allergen. Wheat allergy is an immune reaction and can be severe. Call 911 for trouble breathing or swelling of the face or throat.

• SpeltDocumented risk

  Wheat is a common food allergen. Wheat allergy is an immune reaction and can be severe. Call 911 for trouble breathing or swelling of the face or throat.

• Farro (Emmer)Documented risk

  Wheat is a common food allergen. Wheat allergy is an immune reaction and can be severe. Call 911 for trouble breathing or swelling of the face or throat.

• Khorasan Wheat (Kamut)Documented risk

  Wheat is a common food allergen. Wheat allergy is an immune reaction and can be severe. Call 911 for trouble breathing or swelling of the face or throat.

• BulgurDocumented risk

  Wheat is a common food allergen. Wheat allergy is an immune reaction and can be severe. Call 911 for trouble breathing or swelling of the face or throat.

• FreekehDocumented risk

  Wheat is a common food allergen. Wheat allergy is an immune reaction and can be severe. Call 911 for trouble breathing or swelling of the face or throat.

• BuckwheatDocumented risk

  Buckwheat can trigger severe allergic reactions including anaphylaxis in allergic people.

• Lupini Beans (Lupins)Documented risk

  Lupin can trigger IgE-mediated food allergy, including anaphylaxis, especially in people with peanut allergy.

• HummusDocumented risk

  Tahini contains sesame, a major food allergen; reactions can be severe. Call 911 for trouble breathing or swelling of the face or throat.

• Peanut OilDocumented risk

  Peanut allergy is a major food allergy; refined oil holds traces of allergenic protein and crude oil holds more.

• Cow's MilkDocumented risk

  Milk allergy is an immune reaction to milk protein and can be severe.

• Soy MilkDocumented risk

  Soy is a major food allergen and can cause serious reactions.

• Royal JellyDocumented risk

  Allergic reactions including anaphylaxis are documented, mainly in atopic people.

• Bee PollenDocumented risk

  Case reports and skin-prick data show bee pollen can trigger allergic reactions, including anaphylaxis, especially in people with pollen allergy.

• Marine Collagen (Fish)Documented risk

  Fish collagen can trigger allergic (IgE) reactions, including anaphylaxis, in people with fish allergy.

• Immune Support FormulasPreliminary or mixed

  Same evidence as above; trials measure infections, not a general 'boost'.

• Vitamin AEstablished role

  Vitamin A supports the immune system; strongest evidence is in children at risk of deficiency.

• Vitamin EEstablished role

  Vitamin E helps the immune system defend against viruses and bacteria. No source we read shows extra supplements boost immunity when intake is adequate.

• Vitamin B12Deficiency link

  Pernicious anaemia, an autoimmune condition, is the most common cause of B12 deficiency in the UK. B12 itself is not shown here to boost immunity.

• SeleniumEstablished role

  Selenium helps the immune system work properly; extra supplements are not shown to add benefit when intake is adequate.

• CopperEstablished role

  Copper helps the body make white blood cells and supports immune function. Supplements are not shown to boost immunity when intake is adequate.

• Lactobacillus and Bifidobacterium probioticsDocumented risk

  NCCIH says the risk of harm is greater in people with severe illness or weakened immunity. Lactobacillus bloodstream infection is rare but has a higher risk of death in people with central lines, intensive care stays or suppressed immunity.

• Bifidobacterium (infantis, longum, lactis, breve)Documented risk

  People with weakened immunity or severe illness have a higher chance of serious side effects from probiotics, and severe or fatal infections have been reported in premature infants. Ask a clinician first.

• AshwagandhaDocumented risk

  NCCIH says it might interact with immunosuppressants and is not recommended for people with autoimmune disorders.

• ElderberryPreliminary or mixed

  Small trials suggest elderberry may ease cold and flu symptoms, but the evidence is preliminary and uncertain. No evidence was found that it overstimulates the immune system.

• FennelDocumented risk

  Allergic reactions to fennel can occur, with cross-reactivity to carrot-family plants and mugwort pollen.

• FenugreekDocumented risk

  Allergic reactions, including facial swelling, wheezing and asthma, have been reported.

• EchinaceaPreliminary or mixed

  Sold on the idea of stimulating the immune system; human evidence is limited to colds and is mixed. It may be unsuitable in immune conditions.

• ElecampaneDocumented risk

  In patch tests of people allergic to daisy-family plants, elecampane was among garden plants that triggered skin allergy. This is an immune reaction, not a sign of a health benefit.

• Pine pollenDocumented risk

  Pine pollen can trigger allergic reactions in people who are sensitive to pollen. In one study of 65 pine-pollen-allergic patients, skin tests were positive to every pine pollen extract tested in 69%.

• MugwortDocumented risk

  Mugwort is a common cause of allergy and can cross-react with celery and some spices.

• Reishi (lingzhi)Preliminary or mixed

  Reishi beta-glucans act on immune cells in the lab and some immune-cell percentages rose slightly in cancer patients, but this has not been shown to mean fewer infections or better outcomes.

• Turkey tailPreliminary or mixed

  Immune effects are mostly laboratory findings; human data are small marker studies and PSK cancer-care trials.

• ShiitakePreliminary or mixed

  Small trials of dried shiitake in healthy adults changed immune lab markers and the purified injected lentinan is an approved cancer add-on in Japan and China, but no source shows that eating shiitake or taking supplements prevents illness.

• MaitakePreliminary or mixed

  Immune measures changed in small human studies; clinical meaning unproven.

• Cauliflower mushroomPreliminary or mixed

  Same evidence as immune support: lab and animal findings and one small uncontrolled human report.

• Phellinus and SanghuangPreliminary or mixed

  One 8-week trial in healthy adults linked a Phellinus linteus extract to higher natural killer cell activity at one of three test ratios; other immune markers did not change significantly. It is a lab marker, not proof of fewer infections.

• ChrysanthemumDocumented risk

  Chrysanthemum is a daisy-family plant that can sensitize; people allergic to ragweed, mugwort or chamomile may react to herbal products from related plants. The tea itself was not tested.

• Houttuynia (yu xing cao)Documented risk

  Anaphylaxis is the main documented risk of houttuynia injection (22.56% of reported reactions were serious body-wide).

• Beech mushroomDocumented risk

  Allergic reactions, including one reported anaphylaxis in a person with mould allergy, are possible. One case report.

• False tinder conk (willow bracket)Preliminary or mixed

  Same single trial; lab markers only.

• Pink peppercornDocumented risk

  Cross-sensitization with cashew and pistachio allergy; check with an allergist if allergic.

• Sichuan (Szechuan) pepperDocumented risk

  Allergic (IgE) reactions to two seed proteins are described; cross-reacts with cashew, pistachio and citrus seeds.

• FenugreekDocumented risk

  Allergic reactions, sometimes serious, have been reported, especially in people allergic to peanut, soya or other legumes.

• Tiger milk mushroomPreliminary or mixed

  Lab and animal work shows immune-cell activation; one hay fever trial reported lower symptoms but allergy markers did not change. No trial shows fewer infections.

• Annatto (achiote)Documented risk

  Annatto can rarely trigger allergic reactions, including hives and anaphylaxis, in case reports.

• Coriander seedDocumented risk

  Coriander can cause allergic reactions, rarely severe, and may cross-react with birch and mugwort pollen.

• Anise (aniseed)Documented risk

  Allergy to anise, carrot-family plants or anethole is listed as a reason not to use medicinal anise.

• AlfalfaDocumented risk

  Alfalfa has immune-activating effects in lab studies and is linked to lupus flare cautions. It is not shown to improve immune health.

• Mistletoe (European)Preliminary or mixed

  Lab studies suggest immune effects; human evidence in cancer care is weak and mixed.

• Sweet CherriesDocumented risk

  Cherry allergy, cross-reaction with other stone fruits and pollen food syndrome are documented; a clinician or allergy specialist can help.

• PeachesDocumented risk

  Peach can cause food allergy, an immune reaction, from itchy mouth to severe reactions.

• PapayaDocumented risk

  Papaya is linked to latex-fruit syndrome and papain is a known allergen, so allergic reactions are possible.

• LycheeDocumented risk

  Lychee can trigger allergic reactions, including anaphylaxis, in sensitised people.

• JackfruitDocumented risk

  Jackfruit allergy is reported with birch pollen allergy and latex allergy, including anaphylaxis in case reports.

• FigsDocumented risk

  Fig allergy has been described, so figs can trigger immune reactions in allergic people.

• BerbereDocumented risk

  Fenugreek in berbere can trigger allergic reactions, and EMA lists peanut, soya and legume allergy as a reason not to use fenugreek medicines.

• DukkahDocumented risk

  Nuts and sesame, the main ingredients, are major allergens that can cause reactions from mild to severe, so read the label.

• Thunder god vineDocumented risk

  Described as immunosuppressive; lower white blood cell counts are listed as a side effect.

• Amchur (dried green mango powder)Documented risk

  Mango can cause allergy and delayed skin rash on handling peel; sulfites are flagged in some other dried mango products. Nothing found specific to amchur.

• White chicken of the woodsDocumented risk

  Allergic reactions occur in some people; severe shock is rare (reports concern other Laetiporus species).

• Chicory, Endive & RadicchioDocumented risk

  Chicory-family plants can cause allergy, including oral allergy in people with birch pollen allergy and cross-reactions with ragweed-family plants.

• Green PeasDocumented risk

  Pea is a recognized food allergen; in a child clinic study pea caused half of the severe legume reactions.

• Dried fenugreek leaf (kasuri methi)Documented risk

  Allergic reactions, sometimes serious, have been reported, especially in people allergic to peanut, soya or other legumes.

• Mycoprotein (Quorn)Documented risk

  Reported allergic reactions to mycoprotein, mostly in people with mould sensitisation; frequency is unknown.

• ChestnutsDocumented risk

  Chestnut can cause allergic reactions, including anaphylaxis in a latex-allergic patient; latex-fruit syndrome links latex allergy with some food allergies.

• Poppy SeedsDocumented risk

  Poppy seed allergy is rare but can be severe.

• AcornsDocumented risk

  Anaphylaxis to acorns has been reported in a case; oak pollen allergy can involve acorns.

• Perilla SeedsDocumented risk

  Perilla seed allergy, including anaphylaxis, is documented in Korean children.

• PlumsDocumented risk

  Plums can trigger food allergy; the peach allergen Pru p 3 resembles proteins in other rose-family fruits, but we did not read plum-specific data.

• Burdock Root TeaDocumented risk

  Allergy: the EU lists daisy-family allergy as a contraindication and notes anaphylactic shock has been reported.

• Whole-Wheat BreadDocumented risk

  Wheat is a major food allergen and gluten triggers celiac disease.

• Whole-Wheat PastaDocumented risk

  Wheat is a major food allergen and gluten triggers celiac disease.

• Soy Foods (Soybeans)Documented risk

  Soy is a major food allergen. Reactions range from hives to anaphylaxis; call 911 for trouble breathing or swelling of the face or throat.

• Edamame (Green Soybeans)Documented risk

  Soy is a major food allergen. Reactions range from hives to anaphylaxis; call 911 for trouble breathing or swelling of the face or throat.

• TofuDocumented risk

  Soy is a major food allergen. Reactions range from hives to anaphylaxis; call 911 for trouble breathing or swelling of the face or throat.

• Sesame OilDocumented risk

  Sesame is a major food allergen; the sources read did not say whether refined sesame oil triggers reactions.

• Acacia HoneyDocumented risk

  Bee products can cause allergic reactions including anaphylaxis; honey allergy is rare.

• Honeydew HoneyDocumented risk

  Bee products can cause allergic reactions including anaphylaxis, with higher risk in people with atopy.

• Medical-Grade HoneyDocumented risk

  Bee products, including honey, can cause allergic reactions up to anaphylaxis, most often in people with atopy.

• PropolisDocumented risk

  Propolis is a documented allergen and can cause serious allergic reactions, mainly in people with allergic predisposition.

• Bee BreadDocumented risk

  Bee products can cause allergic reactions; a 2025 review says bee bread appears less allergenic and has no reported severe reactions, but warns atopic people.

• HoneycombDocumented risk

  Honey and beeswax can trigger allergic reactions, including anaphylaxis, mainly in people with allergy tendency.

• Collagen Peptides (Hydrolyzed Collagen)Documented risk

  Collagen from fish and other animals can cause allergic reactions, including anaphylaxis in people with fish allergy.

• Multi-Collagen Blends (Types I, II, III, V, X)Documented risk

  A blend can combine several animal sources, so allergy to any one (fish, beef, chicken, egg) matters. Fish collagen anaphylaxis is documented in a child.

• Whey Protein PowderDocumented risk

  Whey is milk protein. Milk allergy is an immune reaction that can be severe, and hydrolyzed whey is still milk-derived.

• Plant Protein PowdersDocumented risk

  Soy and pea are common allergens; allergic reactions are an immune response.

• Gut Health Blends (Probiotic, Fiber, Enzymes)Documented risk

  People with weakened immunity or serious illness have a higher risk of harm from probiotics.

• Vitamin B6Established role

  B6 helps make antibodies. This is a normal role; there is no good evidence that extra B6 boosts immunity when intake is adequate.

• Vitamin CPreliminary or mixed

  Regular vitamin C did not prevent colds in the general public but slightly shortened them (8% adults, 14% children).

• Chia, hemp, perilla and walnut oilsDocumented risk

  Walnut oil comes from a tree nut, and tree nuts are among the most common food allergens, so walnut oil may not suit someone with a tree nut allergy. Whether refined oil carries allergen is not described in the sources we read.

• GlutathionePreliminary or mixed

  Glutathione is described as a regulator of immune function. In one trial a lab measure of immune cell activity rose; health outcomes were not measured.

• OreganoDocumented risk

  Oregano is a mint-family herb, and allergic reactions to herbs in this family are reported, in children too. Rarely, allergic skin reactions and stomach upset are reported.

• American ginsengPreliminary or mixed

  Studied mainly for colds in healthy adults, with limited and mixed results.

• AndrographisPreliminary or mixed

  Allergic reactions have also been reported, so the immune system link runs both ways: possible symptom relief and a documented hypersensitivity risk.

• Asian ginsengPreliminary or mixed

  Preliminary evidence of lower flu risk; may worsen autoimmune disorders.

• Chicory rootDocumented risk

  Chicory can trigger allergy in some people, including those allergic to birch pollen; published cases only.

• ChiaDocumented risk

  Allergic reactions to chia are reported in case reports, including serious ones; how common it is, is unknown.

• ForsythiaPreliminary or mixed

  Used in cold and respiratory-infection formulas. Evidence is for formulas, not forsythia alone.

• CordycepsPreliminary or mixed

  Same trials; the immune activity most studied for C. militaris is mostly cell and animal work.

• Oyster mushroomPreliminary or mixed

  Same evidence as for immune support: purified pleuran, children, mostly one research group.

• Almond mushroom (Agaricus subrufescens)Preliminary or mixed

  Small trials and lab work suggest immune effects, but results are mixed (a lung-cancer surgery pilot did not significantly improve natural-killer-cell recovery) and most evidence is preclinical.

• Platycodon (balloon flower)Preliminary or mixed

  One 8-week trial found higher NK cell activity with a red platycodon extract than placebo. It measured a blood marker, not infections, so benefit for immunity is not shown.

• Black trumpetLab or animal research only

  Lab and mouse findings only; no human trial.

• Cicada cordycepsLab or animal research only

  Animal findings from a spore polysaccharide.

• Birch leafDocumented risk

  Allergy to the herb or birch pollen is a contraindication, and allergic reactions have been reported.

• White pepperDocumented risk

  Pepper allergy is reported as rare, with a case of hives and swelling in a toddler.

• Bamboo mushroomLab or animal research only

  Glucans activate immune cells in cell dishes and some mouse models. No human trial was found, so no benefit in people is shown.

• King tuber mushroomLab or animal research only

  Animal and cell findings only.

• SpirulinaDocumented risk

  Anaphylaxis after a spirulina tablet has been reported (case report). Effects on the immune system in disease were not verified.

• ChlorellaPreliminary or mixed

  Chlorella is listed among supplements with immune-stimulating properties; the health meaning is not established.

• PaprikaDocumented risk

  Paprika can trigger allergy in some people, including breathing allergy in workers who handle it. Reactions are uncommon.

• Smoked paprika (pimentón)Documented risk

  A case report describes anaphylaxis after eating paprika and workplace nose and eye symptoms. Allergy is uncommon.

• Orange cordyceps (Cordyceps militaris)Preliminary or mixed

  Small trials show changes in immune lab markers.

• Cs-4 and cultured Cordyceps myceliumPreliminary or mixed

  A Korean P. hepiali extract raised natural killer cell activity in 79 healthy adults; no infection or illness outcome was tested.

• Papaya leafPreliminary or mixed

  Studied in dengue (a viral infection); the evidence is low quality and mainly about platelets, not infection outcomes.

• Perilla (shiso)Preliminary or mixed

  One small hay fever trial; allergy to the seeds is also documented.

• LimesPreliminary or mixed

  Vitamin C tablets shortened colds slightly but did not prevent them in the general public (Cochrane); limes were not tested.

• Wild indigoPreliminary or mixed

  Wild indigo is used in European combination products sold for colds; one small trial of a mixture was positive, trials of the same type were mixed, and wild indigo alone is untested.

• CoconutDocumented risk

  Coconut allergy is uncommon (about 1 in 260 Americans in one survey) but can cause multi-system reactions.

• WatermelonDocumented risk

  Allergic reactions to watermelon seed and pollen-food allergy are documented; see the safety section.

• Ras el hanoutDocumented risk

  Celery, mustard and sesame are named allergens, and a blend may contain them depending on the recipe.

• Bell PeppersDocumented risk

  Allergy to peppers is rare but documented, including cross-reaction with latex; for trouble breathing or swelling call 911.

• Eggplant (Aubergine)Documented risk

  Allergy to eggplant is rare but documented, with the peel named as a source of allergens in one case report.

• Sweet CornDocumented risk

  Corn allergy is uncommon; severe reactions are an emergency. Diagnosis needs a supervised challenge.

• Globe ArtichokesDocumented risk

  Artichoke is in the daisy family; case reports describe allergic reactions in people with Compositae pollen allergy.

• Poppy seedDocumented risk

  Poppy seed allergy is rare but can cause anaphylaxis, and seed proteins cross-react with hazelnut, buckwheat and almond.

• Onion powderDocumented risk

  Onion allergy is rare but reported, including anaphylaxis after cooked onion.

• Safflower ("false saffron")Documented risk

  Allergy is possible, especially in people allergic to daisy-family plants.

• Chia SeedsDocumented risk

  Chia seed is a potential emerging food allergen; reports include immediate reactions and anaphylaxis, but how common this is is unknown.

• FlaxseedDocumented risk

  Flaxseed allergy is rare but reported, including anaphylaxis; flaxseed was among the top non-sesame seed allergens in a US registry.

• Hemp Seeds (Hemp Hearts)Documented risk

  Case reports describe allergic reactions, including anaphylaxis, after eating hemp seed.

• Sunflower SeedsDocumented risk

  Sunflower seed allergy can cause hives and anaphylaxis in some people.

• Watermelon SeedsDocumented risk

  Allergic reactions to watermelon seed were reported in children.

• Sacha Inchi (Inca Peanut)Documented risk

  An occupational allergy and asthma case is reported for the seeds.

• Ashwagandha TeaDocumented risk

  NIH and MSK caution about autoimmune conditions and immunosuppressant medicines.

• Ginseng TeaDocumented risk

  May worsen autoimmune disorders (NIH); severe allergic reactions reported.

• Echinacea TeaPreliminary or mixed

  Same cold evidence (mixed). Relevance is a possible small effect on catching a cold per NCCIH, not a proven immune effect.

• Fennel TeaDocumented risk

  Allergic reactions to fennel affecting skin or breathing can occur, including cross-reaction with the carrot family and mugwort pollen.

• Milk Thistle TeaDocumented risk

  Allergic reactions can occur, especially in people allergic to daisy-family plants such as ragweed.

• LentilsDocumented risk

  Lentil allergy is reported, from mild to severe, including exercise-related anaphylaxis; peanut cross-reactions are described. Call 911 for trouble breathing or swelling of the face or throat.

• Chickpeas (Garbanzo Beans)Documented risk

  Chickpea allergy is reported, from mild to severe, including exercise-related anaphylaxis; peanut cross-reactions are described. Call 911 for trouble breathing or swelling of the face or throat.

• Split PeasDocumented risk

  Pea allergy is reported, with severe reactions described particularly for peas and lupine; peanut cross-reactions are described. Call 911 for trouble breathing or swelling of the face or throat.

• Coconut Milk BeverageDocumented risk

  Coconut allergy exists (about 1 in 260 Americans in a 2023 study) and coconut must be listed on labels.

• EuglenaPreliminary or mixed

  Natural killer cell activity and a dendritic cell marker rose in healthy adults.

• FucoidanPreliminary or mixed

  Modest, inconsistent human effects.

• Phycocyanin (Blue Spirulina)Documented risk

  Phycocyanin is a sensitizing allergen in a related alga; anaphylaxis is reported for blue-green algae supplements.

• Raw HoneyDocumented risk

  Unfiltered honey can carry pollen; one case report describes anaphylaxis in a pollen-allergic child. One case does not show how common this is.

• Clover HoneyDocumented risk

  Honey allergy is rare, but a case report describes anaphylaxis, with pollen in the honey the suspected trigger.

• Sidr HoneyDocumented risk

  People allergic to pollen or bee stings may also be allergic to honey.

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