The Short Answer

Your best defense against viral infections like COVID-19 isn’t a mask—it’s a strong immune system supported by good sleep, regular movement, stress management, and targeted nutrition. People with autoimmune conditions face unique challenges because aggressive immune boosters can sometimes trigger flares, so a strategic, personalized approach matters most.

Understanding Who’s at Greater Risk

Recent data shows that people aged 50 and older, particularly those with pre-existing inflammatory conditions, face higher risks from serious viral infections. The most common risk factors include cardiovascular disease, diabetes, chronic respiratory diseases, hypertension, cancer, and kidney disease. What these conditions share is chronic inflammation: the same underlying driver of many autoimmune disorders.

The good news: whether you’re managing autoimmunity, chronic illness, or general health concerns, the strategies that shore up your immune resilience are remarkably similar.

Why Standard Masks Aren’t Your Best Defense

Surgical masks offer minimal protection, and even N95 respirators can be uncomfortable to wear for extended periods. According to infectious disease specialists and the CDC, standard masks are largely ineffective at preventing viral transmission.

However, masks do serve one valuable purpose: they create a physical reminder not to touch your face, which brings us to the actual best defense.

Prevention Hygiene: Your First Line of Defense

The two most powerful things you can do are:

1. Wash your hands frequently with soap and water, especially after being in public spaces or before eating 2. Avoid touching your eyes, nose, mouth, and ears throughout the day

Consider carrying disinfectant wipes or a spray bottle with non-toxic disinfectants (such as white vinegar, hydrogen peroxide, or essential oil solutions like thyme or tea tree oil) to wipe down frequently touched surfaces, especially during air travel.

Many frequent flyers disinfect armrests, overhead buttons, and bathroom handles as soon as they board. Some also apply Vaseline to their nostrils during flights to protect delicate mucus membranes from extreme cabin dryness, which can compromise their natural defenses.

Immune Support Through Supplements. A Nuanced Approach

Antiviral herbs and autoimmune considerations

Standard antiviral herbs like echinacea, astragalus, licorice root, and maitake mushroom are well-researched immune boosters that activate your T helper 1 (TH-1) immune response, your immediate defense against viral invaders.

However, if you have an autoimmune condition, these herbs may trigger a flare. People with autoimmunity often have imbalanced immune responses, either TH-1 dominant or TH-2 dominant (antibody-producing). For some patients with autoimmune conditions, aggressive immune stimulation can worsen symptoms. If antiviral herbs consistently make you feel worse, this immune imbalance may be why. Work with a functional medicine doctor to identify your specific immune pattern.

Safer immune support options

These supplements support immune health without typically triggering autoimmune flares:

Essential Fatty Acids (EFAs): Most Americans are deficient in omega-3 fatty acids found in cold-water fish and raw nuts. Fish oil supports immune function and reduces inflammation. Take approximately 3,500 mg of fish oil daily per 2,000 calories consumed, typically 5–6 capsules for most people.

Vitamin D: Vitamin D deficiency is extremely common, especially among people with autoimmunity who may have genetic variations that affect absorption. We recommend 10,000 IU daily (your physician can test your absorption rate). Pair it with fat-soluble vitamins A, E, and K for optimal benefit.

Glutathione: Your body’s master antioxidant, glutathione acts like a cellular bodyguard, absorbing damage so your immune system can focus on fighting viruses. It’s especially important for people over 50, those with chronic inflammation, or anyone frequently exposed to toxins. We recommend 10–15 ml spread across two to three doses daily, adjusted based on inflammation levels.

Adrenal Adaptogens: Herbs like panax ginseng, ashwagandha, holy basil, rhodiola, and eleuthero help your body buffer chronic stress, which otherwise depletes immune function. Chronic stress is a major immune suppressor in modern life.

Short-Chain Fatty Acids (SCFAs): These compounds, produced by healthy gut bacteria, support immune function. Most people are deficient in plant fiber because they don’t eat enough. Increase vegetable intake to at least 25 grams of fiber daily, or consider SCFA supplements.

Supporting nutrients: Zinc, selenium, and vitamin C are also well-established for antiviral support.

Nutritional Strategies for Immune Resilience

Prioritize whole foods: The best immune-supporting diet is nutrient-dense and low in inflammatory foods. Build meals around colorful vegetables, leafy greens, healthy proteins, and healthy fats.

Maximize plant diversity: Eat at least 25 grams of fiber daily from vegetables (more than fruit, to minimize sugar intake). Change up your vegetable variety regularly to support diverse gut bacteria, which is critical to immune function.

Minimize sugar and refined carbs: High-carbohydrate and high-sugar diets are profoundly stressful on the body and suppress immune function. Avoid or greatly minimize sweets, breads, pasta, white rice, and pastries. Also, reduce alcohol consumption.

Lifestyle Factors That Amplify Immune Function

Your daily habits matter as much as supplements. Chronic stress, poor sleep, and sedentary behavior all weaken immunity and increase viral vulnerability.

Prioritize sleep: Sleep is when your immune system consolidates its defenses. If you’re concerned about viral exposure, go to bed earlier and aim for 7–9 hours of sleep every night.

Move your body daily: Regular physical activity, whether daily walks, swimming, gym workouts, or dancing, supports immune function by releasing hormones and activating your lymphatic system. High-intensity interval training is particularly effective. A word of caution: over-exercising increases inflammation, so balance intensity with recovery.

Activate your parasympathetic nervous system: Most people live in constant “fight or flight” (sympathetic) dominance, which sabotages immune function. Shift into “rest and digest” (parasympathetic) mode through:

Vagus nerve activation: Gargle vigorously for a few minutes several times daily, or use a tongue depressor to gently trigger your gag reflex

Cold therapy: Cold showers or cold water immersion boost white blood cell production. Start with 60 seconds at the end of your regular shower

Deep breathing: Most of us are shallow breathers. Regular deep-breathing exercises increase oxygen availability and enhance immune function. Research the Wim Hof Method for evidence-based techniques