The Best Supplements to Boost Your Immune System

Your immune system consists of a complex collection of cells, processes, and chemicals that constantly defends your body against invading pathogens, including viruses, toxins, and bacteria.

Keeping your immune system healthy year-round is key to preventing infection and disease. Making healthy lifestyle choices by consuming nutritious foods and getting enough sleep and exercise are the most important ways to bolster your immune system.

In addition, research has shown that supplementing with certain vitamins, minerals, herbs, and other substances can improve immune response and potentially protect against illness.

However, note that some supplements can interact with prescription or over-the-counter medications you’re taking. Some may not be appropriate for people with certain health conditions. Be sure to talk with your healthcare provider before starting any supplements.

Here are some supplements that are known for their immune-boosting potential.

1. Vitamin C. This vitamin has been hailed for years as a go-to source for aiding the immune system. Vitamin C is vital for the health of leukocytes, a type of white blood cells that help fight infections. It’s particularly important during a pandemic

It is recommended consuming foods rich in vitamin C. These foods include the classics of orange juice and oranges as well as other citric fruits and vegetables including grapefruit, strawberries, tomatoes and cranberries.

2. Vitamin D. Most often we get our vitamin D through the sun, but throughout this time taking a supplement is a good idea. Studies have shown that low levels of vitamin D have been associated with a greater risk of developing respiratory conditions in adults and children.

In fact, studies have begun to show that people with vitamin D deficiencies are at a higher risk of getting infected by the COVID-19 virus. The time to act is now.

It is recommended adults take a supplement of vitamin D3 of 1000 International Units (IU) once or twice per day, consumed during meals.

Additionally, you can boost your intake of vitamin D by eating fish and other foods fortified with the vitamin. 

For those who have a vitamin D deficiency, consult with your doctor or dietician for an accurate dosage of the supplement.

3. Zinc. Zinc is crucial for normal development and functioning of cells mediating part of the immune system. Studies have shown that increased concentrations of zinc can inhibit the replication of viruses like poliovirus and SARS-coronavirus.

It is recommended adults take a zinc supplement of 40 mg or less once a day.

Nutrients through food

It is recommended adults work several other nutrients into their diet through foods. While the following nutrients have not been proved to help in the fight against COVID-19, they do boost the immune system in general, so consuming them through foods is the way to go.

Vitamin A. It is recommended consuming the vitamin through foods including milk, dairy products and eggs, as well as orange and yellow fruits.

Vitamin B3 (Niacin). This vitamin helps the immune system by reducing inflammation and damage to the lungs. Foods high in Vitamin B3 include chicken, meats, fish, grains, beans and legumes and nuts.

Vitamin B9 (folate and folic acid) – studies have shown this vitamin can prevent respiratory infections in children. You can consume foods with folate in leafy greens like spinach and folic acid in fortified foods including pasta and bread.

Probiotics – Certain strains of probiotics in specific situations can prevent upper respiratory tract infections. You can find probiotics in yogurt and fermented milk.