Deficiencies in certain vitamins, including vitamin C, zinc, and others, may weaken your immune system. Taking supplements of these vitamins may help support immune system function.
Your Immune System
Your immune system consists of a complex collection of cells, processes, and chemicals that defend your body against invading pathogens, including viruses, toxins, and bacteria. Keeping your immune system healthy is key to preventing infection and disease. Some research suggests supplementing with certain vitamins, minerals, and herbs may help boost your immune system. However, it’s important to speak with a healthcare professional before trying a new supplement, as some supplements may interact with medications.
15 Immune-Boosting Supplements
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Vitamin D
Vitamin D is a fat-soluble nutrient essential to the health and functioning of your immune system. It enhances the pathogen-fighting effects of monocytes and macrophages — white blood cells that are important parts of your immune defense — and decreases inflammation, promoting immune response. Many people are deficient in this important vitamin, which may negatively affect immune function. Supplementing with vitamin D may help improve immune response and decrease the risk of respiratory infections.
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Zinc
Zinc is a mineral commonly added to supplements and other healthcare products. It’s essential for immune system function because it helps immune cell development and communication, reduces inflammation, protects tissue barriers in the body, and prevents foreign pathogens from entering. Zinc supplements may be beneficial for people who are already sick, potentially reducing the duration of the common cold.
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Vitamin C
Vitamin C is perhaps the most popular supplement for protecting against infection due to its important role in immune health. This vitamin supports the function of various immune cells and enhances their ability to protect against infection. It also functions as an antioxidant and reduces the duration and severity of upper respiratory tract infections.
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Elderberry
Black elderberry (Sambucus nigra) has long been used to treat infections. Animal studies suggest elderberry extract may have antiviral potential against pathogens responsible for upper respiratory tract infections and strains of the influenza virus. Elderberry supplements may help reduce upper respiratory symptoms caused by viral infections.
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Medicinal Mushrooms
Medicinal mushrooms have been used since ancient times to help prevent and treat infection and disease. Types such as cordyceps and turkey tail may enhance immune response, reduce inflammation, and increase the activity of natural killer (NK) cells.
Other Supplements with Immune-Boosting Potential
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Astragalus
Astragalus is an herb commonly used in traditional Chinese medicine. Animal research suggests its extract may significantly improve immune-related responses.
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Selenium
Selenium is an essential mineral for immune health. Selenium supplements may enhance antiviral defense against influenza strains.
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Garlic
Garlic has powerful anti-inflammatory, antiviral, and immunomodulating properties. It may enhance immune health by stimulating and enhancing certain cytokines.
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Andrographis
This herb contains andrographolide, a compound that may have antiviral effects against several respiratory disease-causing viruses.
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Licorice
Licorice contains substances, including glycyrrhizin, that may help protect against viral infections and has several immune-boosting properties.
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Pelargonium Sidoides
Some human research supports the use of this African geranium extract to help alleviate symptoms of acute viral respiratory infections.
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B Complex Vitamins
B vitamins, including B12 and B6, are important for a healthy immune response. Many adults are deficient in them, which may negatively affect immune health.
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Curcumin
Curcumin, the main active compound in turmeric, has powerful anti-inflammatory properties and may help improve immune function.
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Echinacea
Echinacea is a genus of plants in the daisy family. Certain species have been shown to improve immune health and may protect against upper respiratory tract infections.
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Propolis
Propolis is a resin-like material produced by honeybees. It has impressive immune-enhancing effects and may have antiviral properties.
Frequently Asked Questions
What is the strongest immune system booster?
There’s no single, most powerful immune system booster. However, some foods, including bell peppers, fish, almonds, and citrus fruits, provide nutrients that may help strengthen your immune system.
What can I drink to boost my immune system?
Beverages such as green tea, which contain antioxidants, may help boost the immune system. But more research is needed.
Do any immune supplements actually work?
Research suggests that some supplements — like vitamin D, medicinal mushrooms, and elderberry — may help boost the immune system. However, more research is needed, and it’s important to speak with a healthcare professional before trying a new supplement.
Many supplements on the market may help improve immune health, such as zinc, elderberry, and vitamins C and D. Although these supplements may offer a small benefit for immune health, they can’t replace a healthy diet and lifestyle. If you decide to try a supplement, speak with a healthcare professional first, as some supplements may interact with certain medications or be inappropriate for some people.
