Keeping your immune system strong is important for staying healthy. Some supplements can help give your immune system a boost. Before you start taking any new supplement, it’s a good idea to talk to your doctor. Here are the top 10 supplements that can help support your immune system.
Key Takeaways
- Vitamin D is essential for immune health and can be found in sunlight and foods like fish and eggs.
- Vitamin C is a powerful antioxidant that helps protect your cells and supports immune function.
- Zinc is a mineral that helps your immune system work properly and can be found in meat and nuts.
- Elderberry has been used for centuries to fight colds and flu because of its immune-boosting properties.
- Probiotics support gut health, which is closely linked to immune health.
Vitamin D
Vitamin D is a fat-soluble nutrient essential for the health and functioning of your immune system. It enhances the pathogen-fighting effects of monocytes and macrophages, which are white blood cells that play a key role in your immune defense. Additionally, it helps decrease inflammation, promoting a better immune response.
Many people are deficient in this important vitamin, which may negatively affect immune function. Vitamin D deficiency may be associated with an increased risk of several conditions, such as osteoporosis, some types of cancer, type 2 diabetes, cardiovascular disease, and depression.
Research suggests that supplementing with vitamin D may help improve immune response.
Vitamin C
Vitamin C is well known for its role in the immune system. While most people consume plenty of vitamin C by eating fruits and vegetables—like strawberries, oranges, mango, bell peppers, and sweet potatoes—a supplement may be helpful for some. This vitamin works as an antioxidant by protecting cells from damage and enhancing immune cell function. It also plays a role in our skin and mucus, acting as a physical barrier against pathogens.
When it comes to health and immunity, one of the first vitamins most people think of is vitamin C. This water-soluble vitamin is known for its ability to ward off sickness and can help shorten the duration of colds once contracted. A powerful antioxidant, it can fight free radicals, which may prevent or delay certain cancers, heart disease and aging. Vitamin C supplementation can also help prevent and treat respiratory infections.
Vitamin C is most commonly associated with orange citrus fruits, but you can get your fill of vitamin C from a variety of fruits and vegetables. Zumpano suggests these 10 foods, ranked from highest levels of Vitamin C to lower levels:
- Red bell peppers.
- Oranges and orange juice.
- Grapefruit juice.
- Kiwi.
- Green bell peppers.
- Cooked broccoli.
- Strawberries.
- Brussels sprouts.
- Grapefruit.
- Raw broccoli.
Getting your intake of vitamin C on the regular is essential for good health because your body doesn’t produce it on its own. It also doesn’t store it to use later. The good news is that vitamin C is in so many foods that most people don’t need to take a vitamin C supplement unless a doctor advises it.
Zinc
Zinc plays a crucial role in the immune response. It acts as a cofactor or catalyst, necessary to activate and develop immune cells. Some studies suggest that zinc supplements may reduce the severity and length of symptoms from the common cold, but more research is needed. Initial studies also indicate that low zinc levels may increase the risk for more severe COVID-19 symptoms.
Zinc is found in a variety of foods, including seafood, beef, beans, nuts, whole grains, and dairy. Most people can get enough from food, but vegans and vegetarians are at higher risk for deficiency because phytates found in whole grains and beans may reduce the absorption of zinc. It’s also estimated that nearly 30 percent of the elderly population is zinc deficient.
If you’re not getting enough through diet, Thorne Research’s zinc picolinate is a good option. It is NSF Certified for Sport and contains zinc as the only active ingredient. However, it may be a higher dose than you need.
Elderberry
Elderberry is a popular supplement known for its potential to boost the immune system. The berries and flowers of the elderberry plant are packed with antioxidants and vitamins, including vitamin C, which may help strengthen your body’s defenses.
One of the key benefits of elderberry is its antiviral and anti-inflammatory properties. It’s commonly used as a remedy for colds, the flu, and sinus infections. Studies have shown that elderberry can reduce the duration and severity of cold and flu symptoms.
- Promotes heart health: Elderberry’s impressive profile of flavonoids and fiber isn’t just good news for your immune system—it’s also a plus for your heart.
- Reduces cold duration: Research indicates that elderberry supplementation can shorten the duration of colds and alleviate symptoms.
- Fights viruses: Elderberry has been found to help combat various viruses, including those responsible for upper respiratory tract infections.
Elderberry is a natural way to support your immune system and overall health. Its benefits extend beyond just fighting off colds and flu, making it a valuable addition to your wellness routine.
Echinacea
Echinacea is a group of flowering plants known for their potential to boost the immune system. Echinacea may strengthen your immune system, helping you fight colds and flus caused by viruses or bacteria. Some studies suggest that taking echinacea can lower your risk of developing colds by more than 50% and shorten the duration of active colds by one and a half days.
Echinacea is loaded with healthful antioxidants, such as flavonoids, cichoric acid, and rosmarinic acid, which help reduce inflammation in the body. These antioxidants may also help defend against oxidative stress.
- May reduce the risk of colds by over 50%
- Can shorten the duration of colds by 1.5 days
- Contains antioxidants that reduce inflammation and oxidative stress
Echinacea may help combat infections and viruses, as well as improve recovery times. However, research on its benefits has shown mixed results, which may be due to inconsistent forms and dosing of the herb.
Garlic
Garlic is a powerful supplement known for its immune-boosting properties. The magic compound responsible for this is called allicin, which is produced when garlic is crushed or chopped. Garlic is also rich in vitamin C, vitamin B6, and selenium.
Fresh cloves of garlic are ideal, but it’s difficult for most people to consume a therapeutic amount each day. Supplements are an easier and more convenient way, and there are many ‘odorless’ brands available. It is recommended to take one 300-milligram dried garlic powder tablet two to three times a day, or 7.2 grams of aged garlic extract per day.
Research suggests taking a daily garlic supplement can reduce the number of colds a person contracts by 63% compared to a placebo. The same research found the average duration of cold symptoms also dropped by 70%, from five days in the placebo group to just one and a half days in the garlic group.
Garlic has powerful anti-inflammatory, antiviral, and immunomodulating properties. It may help enhance immune health by stimulating and enhancing certain cytokines.
Probiotics
Probiotics are live bacteria that are good for your health, especially your digestive system. A balanced gut microbiome is essential for a healthy immune system. Probiotics help maintain this balance by promoting the growth of beneficial bacteria.
Benefits of Probiotics
- Boosts Immune Health: Probiotics can help your body fight off illnesses by supporting your immune system.
- Improves Digestion: They aid in breaking down food and absorbing nutrients.
- Reduces Allergies: Certain strains can help reduce symptoms of allergies.
Sources of Probiotics
You can find probiotics in various foods and supplements. Some common sources include:
- Yogurt with live and active cultures
- Kombucha
- Kefir
- Miso
- Sauerkraut
- Tempeh
- Kimchi
Choosing the Right Probiotic
Not all probiotics are the same. Different strains have different benefits. A combination of lactobacillus and bifidobacterium is especially helpful for immune support and treating allergies.
Including a variety of probiotic-rich foods in your diet can help maintain a healthy gut and support your immune system.
Conclusion
Incorporating probiotics into your daily routine can offer numerous health benefits, from boosting your immune system to improving digestion. Make sure to choose the right strains and include a variety of probiotic-rich foods in your diet.
Astragalus
Astragalus is an herb often used in traditional Chinese medicine (TCM). It is known for its potential to boost the immune system. Animal research suggests its extract may significantly improve immune-related responses. This makes it a popular choice for those looking to enhance their overall health.
- Supports immune system health
- May increase stamina and endurance
- Helps the body handle physical and emotional stress
Astragalus is a natural way to help your body stay strong and healthy. It can be a great addition to your daily routine, especially during times of stress.
Mushrooms
Medicinal mushrooms have been used for centuries to help prevent and treat infections and diseases. Medicinal mushrooms offer complex support for your immune system. They can be found in various forms such as tinctures, teas, and supplements.
Some popular medicinal mushrooms include:
- Cordyceps: Known to enhance immune response and reduce inflammation.
- Turkey Tail: May boost immune response, especially in people with certain types of cancer.
Medicinal mushrooms strengthen your cells’ ability to fight back against infections. They are a natural way to support your immune system and overall health.
Vitamin B Complex
Vitamin B Complex is a group of eight essential vitamins that play a crucial role in maintaining good health. These vitamins help your nerves, make red blood cells, and support your immune system by helping make white blood cells and T cells. Each B vitamin has a different role in the immune system, but they all work together to keep you healthy.
If you’re not getting enough B vitamins through your diet, a B-complex supplement can help fill in the gaps. Nature Made Super B Energy Complex is a good option because it contains all eight B vitamins and is budget-friendly. However, it does contain gelatin, so it’s not ideal for vegans. For a vegan option, Thorne’s Basic B Complex is recommended.
Inadequate levels of B vitamins can contribute to a weakened immune system, so it’s important to ensure you’re getting enough through diet or supplements.
Here are some things to consider when choosing a B-complex supplement:
- If your diet includes a variety of foods, especially meat and dairy, you might already be getting enough B vitamins.
- Some people may need to take multiple capsules to get enough vitamin B12, as only a small percentage is absorbed from supplements.
- Look for supplements that are USP verified to ensure quality and potency.
Conclusion
In summary, adding the right supplements to your daily routine can help support your immune system. Vitamins like D and C, minerals such as zinc, and herbs like echinacea have shown promise in boosting immunity. However, it’s always a good idea to talk to a healthcare provider before starting any new supplement. They can help you choose the best options for your needs and ensure there are no interactions with other medications you might be taking. Remember, a healthy diet and lifestyle are also key to keeping your immune system strong. Every small step you take towards better health can make a big difference.
Frequently Asked Questions
What is the best supplement for boosting the immune system?
There isn’t a single best supplement for boosting the immune system. However, vitamins like Vitamin D, Vitamin C, and minerals like Zinc are known to help.
Can I take multiple immune-boosting supplements together?
It’s possible to take multiple supplements together, but you should talk to a healthcare provider first to avoid any potential interactions.
Are natural supplements better than synthetic ones?
Natural and synthetic supplements can both be effective. The key is to choose high-quality products and consult a healthcare provider for advice.
How long does it take for immune-boosting supplements to work?
The time it takes for supplements to work varies. Some people may notice changes in a few weeks, while others might take longer.
Can children take immune-boosting supplements?
Some supplements are safe for children, but it’s essential to consult a pediatrician before giving any supplement to a child.
Do I need a prescription to buy immune-boosting supplements?
Most immune-boosting supplements are available over the counter, but it’s best to consult with a healthcare provider before starting any new supplement.