Who wouldn’t want to support their immune system naturally during pregnancy, while also supporting their baby in the womb? Where do we sign up?! Pregnancy is a time when the last thing you want is to be knocked down by a cold or flu. You’re growing a baby, after all, and there’s very little room for downtime.
What many women don’t realise is that the immune system can be significantly altered during pregnancy. This change is completely normal, but it may increase susceptibility to colds and flu. For this reason, supporting immune health through nutrition and lifestyle becomes especially important, from preconception right through pregnancy.
And let’s be honest: prevention is always better than cure. Supporting your immune system early helps strengthen your body’s defences, which in turn supports your baby’s developing immune system. A true win–win.
Why immune support matters in pregnancy
Every day, we’re exposed to countless pathogens, from workspaces and homes to supermarket trolleys and door handles. In a healthy body, the immune system is usually well equipped to manage these exposures. However, when the body lacks the nourishment it needs, immune defences can become compromised.
Pregnancy can make immune support more complex, particularly when it comes to supplementation. Many supplements, including antimicrobial herbs and certain medications, are not appropriate during pregnancy. This is why building immune resilience before conception is so important - it allows your immune system to be as robust as possible once you are pregnant, when options become more limited.
Eight ways to naturally support your immune system
1. Good hygiene
Simple hygiene practices go a long way in reducing exposure to germs. Regular hand washing and wiping down trolley handles or baskets at shopping centres can significantly reduce your contact with pathogens.
2. Vitamin C
Vitamin C is often referred to as the “queen” of immune support. It plays a key role in immune cell function and antioxidant defence. Vitamin C–rich foods include kiwifruit, oranges, capsicum, papaya, strawberries, guava, broccoli, and pineapple.
3. Probiotics
A large proportion of the immune system resides in the digestive tract. Beneficial bacteria help regulate immune responses and protect against infection. Important groups include Lactobacillus, Bifidobacterium, and Saccharomyces. Different strains support different needs, so it’s important to work with a qualified healthcare practitioner to find the most appropriate option.
4. Garlic
Garlic has been used for centuries for its immune-supporting properties. It has a wide range of traditional applications and is safe to consume during pregnancy. Garlic can be added generously to cooking or eaten raw if tolerated.
5. Sleep quality
Quality sleep is essential for immune function. Research shows that certain stages of sleep are involved in the production of immune-fighting cells. This highlights the importance of prioritising deep, restorative sleep and aiming for around eight hours per night, especially during pregnancy.
6. Sunshine and vitamin D
Vitamin D plays an essential role in immune regulation. In Australia, around one in three people are vitamin D deficient. Sensible sun exposure, such as exposing arms and chest to midday sunlight for around five minutes without sunscreen can help maintain levels. Dietary sources include oily fish and eggs.
7. Zinc
Zinc is a critical nutrient for immune function and is also important for reproductive health. Food sources include oysters, pumpkin and sunflower seeds, beans, and various nuts.
8. Lower your stress levels
Stress affects more than just mental wellbeing; it also has significant impacts on immune health. Chronic stress can suppress immune function, making the body more vulnerable to infection. Meditation apps, breathing exercises, and prioritising rest can all help reduce stress and support immune resilience.
Cortisol: something interesting to know
Have you ever noticed that you catch a cold while on holiday? This can happen because cortisol, the body’s main stress hormone, drops once you finally slow down. When stress levels decrease, the body takes the opportunity to repair and restore.
However, being chronically stressed or constantly on the go can be problematic over time. Long-term elevated stress levels may contribute to hormonal imbalances, thyroid dysfunction, autoimmune conditions, and impaired immune function.
When the body is no longer in a constant “high alert” state, the immune system can briefly down-regulate, which may explain why illness sometimes appears during periods of rest.
Preparing your immune system before pregnancy
Supporting immune health before conception helps prepare the body for pregnancy, when fewer immune-supportive interventions are appropriate. A good-quality preconception supplement can help ensure nutritional foundations are in place prior to pregnancy.
Always consult with a qualified healthcare practitioner before starting any supplements to ensure they are appropriate for your individual needs and stage of life.
Final Thoughts
Supporting your immune system from preconception through pregnancy is about laying strong foundations with nutrition, lifestyle, and stress management. Small, consistent choices made early can help keep you well, support your body’s natural defences, and nurture a healthy environment for your growing baby.
