3 Immune-Boosting Shots for Cold and Flu Season

With cold and flu season in full swing, wellness enthusiasts on social media are turning to immunity shots those tiny, fiery blends of herbs, spices, and juices that promise a quick immune boost. But are they worth the hype?

According to nutrition experts, these concentrated shots can offer benefits, especially when taken consistently, using high-quality ingredients, and combined with a healthy lifestyle. While they’re not a cure-all, they may support your immune system’s defenses and shorten the duration of illness.

Here are three popular immunity shots that may actually help keep you healthy this season and what you should know before incorporating them into your routine.

1. Ginger Shots: Anti-Inflammatory and Immune-Supporting

Ginger shots are easily one of the most widely consumed wellness drinks, and for good reason.

“Ginger is known for its anti-inflammatory and antioxidant effects,” says Ayla Barmmer, MS, RD, LDN, a registered dietitian and founder of FullWell Fertility.

The active compound in ginger, gingerol, has been shown in preclinical studies to enhance immune response, reduce oxidative stress, and calm inflammation key factors in fighting off illness. One lab-based study published in International Journal of Preventive Medicine found ginger may have immunomodulatory effects that help bolster your body’s defenses.¹

Why it helps:

• May reduce inflammation in the respiratory tract

• Supports healthy digestion, which is closely linked to immunity

• Acts as a natural antioxidant

How to use it:

• Look for fresh ginger root or shots made with cold-pressed juice

• Combine with lemon and cayenne for added antimicrobial benefits

• Start with 1 ounce daily and monitor how your stomach responds

While a single ginger shot won’t make you immune to viruses, incorporating ginger regularly can help keep your immune system resilient over time.

2. Garlic Shots: Potent but Powerful

While it might not be the most palatable option, garlic shots are another natural remedy with impressive immune-supporting potential.

“Garlic contains a compound called allicin, a sulfur-containing compound with antiviral and antimicrobial effects,” Barmmer explains.

Research published in Advances in Therapy found that participants who took garlic supplements had fewer cold symptoms and shorter illness durations compared to those who didn’t.² Garlic’s benefits likely come from its ability to stimulate immune cells and fight off pathogens.

Why it helps:

• Antiviral, antifungal, and antibacterial effects

• Rich in antioxidants

• May support white blood cell function

How to use it:

• Use small amounts to avoid stomach irritation

• Combine with honey or lemon to mellow the flavor

• Avoid taking on an empty stomach

Garlic is undeniably strong, but its medicinal properties are well-documented. Just don’t overdo it a little goes a long way.

3. Turmeric Shots: Anti-Inflammatory and Cold-Fighting

Turmeric shots, with their bold golden hue, are another favorite in the world of functional foods.

“Curcumin, the main compound in turmeric, is a potent antioxidant and anti-inflammatory agent,” says Megan Meyer, PhD, a nutritional immunologist.

A recent randomized controlled trial published in Frontiers in Pharmacology found that people who took bioavailable curcumin supplements experienced faster recovery from the common cold compared to a placebo group.³

Why it helps:

• Reduces systemic inflammation

• Boosts antioxidant capacity

• May shorten cold duration when taken consistently

How to use it:

• Choose turmeric shots that include black pepper (which contains piperine) to enhance curcumin absorption by up to 2000%⁴

• Opt for shots made with standardized curcumin extract for maximum potency

• Consume daily for at least several weeks to see benefits

Turmeric is generally safe, but high doses may cause digestive upset. Always read labels to assess quality and dosage.

The Bottom Line on Immunity Shots

Immunity shots won’t prevent you from catching every virus, but they may support your body’s natural defense mechanisms especially when taken consistently and in the right doses. Ginger, garlic, and turmeric have all been studied for their anti-inflammatory, antioxidant, and antimicrobial properties, making them smart additions to your cold-weather wellness routine.

That said, not all immunity shots are created equal. Look for minimal added sugars, cold-pressed ingredients, and transparent labeling that includes quantities of key compounds. And remember, no supplement can replace sleep, hydration, nutrition, or stress management when it comes to immune health.

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