Best 7 Supplements to Boost Immune System

The importance of keeping your immune system in good condition is greater now than ever before.

There are many ways to keep your immune system healthy. A healthy diet with plenty of vitamins and minerals, as well as regular exercise and enough sleep, is very important.

Although it would be ideal to eat perfectly every day, it is not always possible, especially if you have a busy schedule. This is where dietary supplements can come in handy. There are plenty of supplements that can help improve your immune system, from probiotics that can help support the healthy microbes in your gut to zinc which is needed for proper DNA replication.

We have put together a list of the best supplements to help improve your immune system.

Best 6 Supplements to Boost Immune System

You can help keep your immune system strong by: A strong immune system is key to warding off illnesses and recovering quickly. There are a few things you can do to help keep your immune system strong, like: A healthy immune system is key to eating a well balanced diet including a variety of fruits and vegetables, whole grains, nuts and seeds, protein-rich foods, and probiotic-rich foods. . It’s important to have a healthy lifestyle including exercise, rest, stress management, and seven to eight hours of sleep per night.

1. Probiotics

Probiotics are live, beneficial bacteria that support the health of the bacteria already living in your gut. The good bacteria in your gut not only help your body digest and absorb nutrients from food, but they also help to ‘crowd out’ harmful bacteria and yeasts. Probiotics also help your body to better absorb important vitamins and minerals.

Your gut microbiome is responsible for the health of your immune system. This means that a large majority of your immune system is located in your gut.

Probiotics have been found to help promote the production of bacteriocins (bacteria-killing agents), lower gut pH, and compete for binding sites on the cells of the gut lining. All of these measures prevent harmful bacteria from being able to live in your body.

Most importantly, taking probiotics has been shown to significantly reduce the incidence of upper respiratory infection and flu-like symptoms when a patient’s temperature is over 38?°C. [1]

To improve your immunity, you should start by taking care of your gut microbiome. As is famously quoted, “all disease begins in the gut” meaning that a key to overall health is a healthy gut.

One great way to get your daily dose of Vitamin C is by taking Life Extension Vitamin C with Bio Quercetin Phytosome supplements. This supplement provides 1000mg of vitamin C and quercetin in a plant-derived delivery system to improve absorption.

2. Vitamin C

Vitamin C is a very important vitamin, but not a lot of people know how necessary it is. It’s an essential micronutrient and potent antioxidant. Vitamin C is essential for proper immune system function. It supports various cellular functions of both the innate and adaptive immune systems, and helps to defend against infection.

Vitamin C can help phagocytic cells, such as neutrophils, perform several important immune activities. The protein is involved in chemotaxis, which is the movement of important microorganisms, and phagocytosis, which is the removal of harmful pathogens and cell debris from your body.

Vitamin C can help to kill harmful microbes. This means that it can help improve the overall functioning of the immune system by causing certain cells to divide and multiply. Vitamin C supplementation can help prevent and treat respiratory and systemic infections. [2]

Studies have shown that vitamin C can help to reduce the length and intensity of cold symptoms.

This product is a great source of Vitamin C and also contains Bio Quercetin Phytosome. This supplement provides 1000mg of vitamin C and quercetin in a plant-derived delivery system to increase absorption.

3. Cod Liver Oil

Cod liver oil is a natural supplement that provides vitamins A and D, as well as omega-3 fatty acids. The water you drink does not only give your cells and bones the important nutrients they need but also helps to keep your immune system strong.

Vitamin A is necessary for a robust immune system, proper bone growth, good eye health, and healthy cellular growth. This antioxidants also protects cells from damage caused by free radicals.

The cells in your immune system need vitamin D to work properly. Cod liver oil was originally used to treat tuberculosis because of its high vitamin D content. In recent years, studies done in a controlled laboratory setting have suggested that vitamin D found in cod liver oil plays an important role in activating human macrophages. These cells are a key part of the body’s defense system, and help protect against serious diseases, including tuberculosis. [3]

At the same time, the omega-3 fatty acids EPA and DHA in cod liver oil demonstrate powerful anti-inflammatory effects while also supporting cellular growth and repair.

Nordic Natural’s Arctic Optimal Wellness Cod Liver Oil is a great choice for those looking for an omega-3-rich fish oil. The fish are caught in clean waters, so you can be sure they’re high quality.

4. Garlic

Garlic is an excellent natural immune-booster. Not only does it help reduce the risk of heart disease and high cholesterol, but it is also great for warding off the pathogens that cause colds and flu.

One of garlic’s most important features is that it contains ajoene, an organosulfur compound that has been shown to be effective against a variety of fungal and bacterial infections. When garlic is cut, alliin and alliinase mix to form ajoene. When garlic is cut, ajoene is formed from a compound named allicin and an enzyme named alliinase. The active compound in garlic, allicin, is only produced when the garlic clove is chopped or crushed. When allicin comes into contact with the enzyme alliinase, it forms ajoene, which is a powerful antimicrobial agent.

These compounds work together with garlic’s other powerful antioxidants to fight off infection and support the immune system. The University of Florida found that taking aged garlic helped participants reduce the severity of their cold and flu symptoms, as well as shortening the duration of those symptoms. [4]

Aged garlic has also been found to support digestion, detoxification, and reducing inflammation.

This garlic has been aged for up to 20 months and is organic. The food is easier to digest and has a more neutral smell when it is cooked this way.

5. Vitamin D

Vitamin D supplements improve your immune system function because the vitamin D receptor is expressed on your immune cells. A number of studies have demonstrated that taking them regularly can bolster the reaction of both your innate and adaptive immune systems, making it more difficult for harmful invaders to take hold in your body.

Vitamin D has been used to treat infections such as tuberculosis before antibiotics became available.

Some research suggests that having low levels of vitamin D may be linked to developing autoimmune diseases. low levels of vitamin D can make autoimmune disease states worse, but they are not the underlying cause of the autoimmune disease.

Multiple studies have found that people with lower levels of vitamin D are more likely to get infections than those with higher levels. According to the National Institute of Health, having low levels of vitamin D can make you more likely to get colds and the flu. [5]

A good vitamin D supplement to choose is Nordic Naturals Vitamin D3, which provides 1000IU; the amount recommended for maintaining optimal blood levels. The supplement is free from any artificial colors, flavors, or preservatives and comes in easy-to-swallow soft-gels.

6. Zinc

Zinc is essential for immune health. There is not enough evidence to say definitively that zinc supplements can help reduce the severity or length of common cold symptoms,12 though low zinc levels may be linked to more severe symptoms of COVID-19.13

There is not enough evidence to support regular supplementation of vitamin C for those who get enough through food. You shouldn’t take supplements for a long time if you’re sick unless a healthcare provider has found that you have a deficiency.

Zinc is found in many foods that people eat on a daily basis such as seafood, beef, beans, nuts, whole grains, and dairy. It is not hard for most people to get the recommended amount of zinc they need from food alone. Vegans and vegetarians are at a higher risk for zinc deficiency because phytates found in whole grains and beans can reduce the absorption of the mineral. It is estimated that nearly 30 percent of the elderly population is zinc deficient.

If you cannot get enough zinc through diet, Thorne Research’s zinc picolinate is a good option. This product from Thorne is trusted and certified by NSF for sport. This supplement also stands out because it contains a lower dose of zinc than many other supplements (the UL of 40 milligrams).12 This is especially important because high doses of zinc may lead to gastrointestinal upset and dizziness.

Supplements that May or May Not Support Your Immune System

Elderberry. To date, the research on elderberry extract’s ability to prevent colds or the flu or lessen the severity of symptoms is mixed. Some studies suggest it may slightly lessen the length and severity of symptoms, while others have shown no benefit.2223 Elderberry is Generally Recognized as Safe (GRAS) by the Food and Drug Administration (FDA), though little is known about safety during pregnancy.24
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Probiotics. Emerging research suggests a connection between gut health and immunity. Initial studies suggest that probiotics may provide additional immune support, though more research is needed to understand the strain, dose, and timing of probiotics in relation to cold and flu season.21 There are dozens of strains, and choosing a probiotic is highly individual. Some probiotics may worsen digestive symptoms of people with underlying digestive disorders or introduce new symptoms to otherwise healthy people. Until we have more research, it’s best to focus on probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi to support gut health.

Are Immune Supporting Supplements Beneficial?

The best way to protect yourself from getting sick during cold and flu season is to live a healthy lifestyle, which includes eating a well-balanced diet, managing stress, getting adequate sleep, and regularly moving your body. You should also practice good hygiene, such as washing your hands often. However, supplements may play a role in supporting the immune system of certain groups of people, including the following:

People with a known nutrient deficiency. There are nearly a dozen vitamins and minerals that are known to play a role in the immune system. Research suggests the particular importance of vitamins C and D and zinc in supporting immune health. If you aren’t getting enough through diet—or are not getting regular strong sun exposure for vitamin D—a supplement may help support your immune system2
People with elevated nutrient needs. Athletes, pregnant and breastfeeding people, and people with medical conditions that increase their vitamin and mineral needs may benefit from a supplement.
People who follow a restrictive diet. If you eliminate entire food groups or eat a limited number of foods, you may be at risk for a nutrient deficiency, and a supplement can help close those gaps to support immune health.
People with poor nutrient absorption. Certain diseases that affect the digestive tract such as Crohn’s, colitis, celiac disease, some autoimmune disorders, and more, can affect nutrient absorption leading to deficiencies or insufficiency.3 Supplements can help boost stores and support overall immune health.
Older adults. Older adults are at higher risk for both severe illness from flu and COVID-19 and risk for nutrient deficiencies such as vitamin D.4

Who May Not Benefit from Immune Supporting Nutrients?

People who eat a balanced diet. If you eat a variety of foods including fruits, vegetables, whole grains, and protein-rich foods, taking supplements may not actually provide any benefit. The one exception may be vitamin D since it’s found in a limited number of foods and it can be difficult to get enough through diet alone.4
People with autoimmune disease. “Some supplements that help to boost the immune system should not be taken by people who have any sort of autoimmune disease. In many autoimmune diseases, the immune system is already overactive, attacking even healthy cells, and adding supplements that heighten the immune response can make problems worse,” says Lorencz. If you have an autoimmune condition, talk to a healthcare provider before starting a supplement.
People with certain underlying medical conditions. While those that are immunocompromised may be at heightened risk for more severe viral illnesses, it doesn’t mean you should definitely take a supplement. Supplements with high doses of nutrients may make problems worse, so always check with a healthcare provider to determine if one is appropriate for you.