How to Support Your Immune System

how to support your immune system

Your immune system is your body’s natural defense against flu, colds and other infections. It’s delicately balanced so it can respond to threats, but not overreact.

There are some foods and lifestyle habits that have been shown to bolster immunity. Here are some easy ways to support yours: Eat well, get enough sleep, exercise regularly and manage stress.

Eat a Healthy Diet

In order to function properly, your immune system needs good nutrition. A diet rich in fruits, vegetables and lean protein helps to bolster immunity.

A healthy immune system is one that recognises the difference between your own cells and bacteria or viruses that enter the body and destroys any of the invaders. At the same time it’s careful not to attack your own healthy cells which would cause autoimmune diseases such as Crohn’s or lupus.

A strong immune system also depends on a healthy digestive tract and the trillions of bacteria that call your gut home. These bacteria are known as the microbiome. They play a role in everything from supporting normal immune function to helping fight off allergies by releasing histamine which is important for allergy symptoms.

Get Enough Sleep

Snoozing well each night is one of the best ways to keep your immune system functioning at peak performance. When you get a good night’s sleep, the body has the time and energy it needs to repair itself and eliminate viruses and bacteria. Getting enough sleep also helps to reduce the stress hormone cortisol.

The immune system is made up of a complex network of cells, proteins and organs that work together to protect the body from bacteria, germs, viruses and other toxins. The immune system is your natural defence against infection so it’s important to look after it with a healthy diet, regular exercise and sufficient rest. In addition, drinking plenty of water and avoiding sugary drinks can help to boost immunity. Adults should aim to get between 7 and 9 hours of sleep each night. It’s important to relax before bed to help you fall asleep. Try listening to relaxing music, meditating or reading a book.

Exercise Regularly

We’ve all seen the dodgy ads claiming to offer supplements, cold-water plunges and other things that can boost immunity. But the immune system is delicately balanced and is influenced by many factors, both external and internal.

The best way to support your body’s natural defenses is to make healthy lifestyle choices such as eating well, exercising regularly and getting enough sleep. Avoiding smoking, limiting alcohol intake and keeping stress levels low can also help.

Exercise helps to stimulate your immune system by moving lymphatic fluid around the body. So a 15 to 20-minute at-home workout or a brisk walk a few times per week can keep your body strong and healthy, and improve your mood as well.

Manage Your Stress

Stress is a normal part of life. And in short spurts, like the fight-or-flight response that lasts minutes or hours in reaction to an immediate threat, it can boost the immune system. But, long-term stress wears down the body’s ability to fight infection.

When we’re stressed, the body produces a hormone called cortisol that increases inflammation and decreases levels of white blood cells which are necessary to fight viruses and bacteria. This is why it’s not uncommon for people to get sick after experiencing a period of intense stress.

To help support the immune system during periods of high stress, try to focus on healthy habits and find a way to manage your stress. This can include eating a balanced diet, getting enough sleep and regularly exercising (even if it’s just going for a walk). Also, try to socialize regularly as studies show that this helps to manage stress. This can be done by getting together with a group of friends to go for a walk or having regular video calls.

Vitamins to Support Immune System Function

vitamins to support immune system

Many people turn to foods or vitamin supplements that are claimed to support immune system function. Yet a well-balanced diet, adequate sleep and stress reduction best prime the immune system for health.

Vitamin C helps immune cells work properly and encourages cellular death, which clears away old cells to make room for new ones (25). These summer fruit-flavoured gummies are packed with Vitamin C, Vitamin D, zinc and live friendly bacteria.

Vitamin C

Vitamin C, or ascorbic acid, is an essential nutrient that plays a role in many systems and processes throughout the body. It’s perhaps best known as an immune system superstar. It has been shown to support a variety of immune mechanisms, including epithelial barrier function against pathogens, phagocytosis and the generation of reactive oxygen species.

It’s also been found to support the normal maturation of T-cells and B-cells, both critical components of your natural defenses. It’s a powerful antioxidant, which can help reduce the build-up of harmful molecules called free radicals. This can protect against chronic diseases like cancer and heart disease.

You can get enough vitamin C through your diet by eating foods like citrus fruits, tomatoes, kale, potatoes, berries and bell peppers. Or you can find it in dietary supplements. Just be sure to choose a supplement with a proper delivery system, which helps ensure your body can absorb the vitamin without it getting flushed out.

Vitamin D

The vitamin D family consists of fat-soluble secosteroids that regulate intestinal calcium absorption and are converted in hepatocytes to the active form 1,25 dihydroxyvitamin D (1,25(OH)2D). Vitamin D is also known for its immunomodulatory actions.

One of the first observations that linked vitamin D to immune function was the finding that activated lymphocytes express the vitamin D receptor (VDR). VDR expression is induced in mature lymphocytes in the thymus when they proliferate and are exposed to mitogens.

Later studies revealed that 1,25(OH)2D can alter innate and adaptive immune responses by modulating antigen-presenting cells, regulating the cytokine balance, and promoting CD4+ CD25+ Tregs. These non-classical effects have been associated with an improved outcome in TB treatment and disease resolution in patients receiving vitamin D supplementation. However, results from test-tube experiments have yet to be replicated in placebo-controlled trials.

Vitamin E

Vitamin E is a fat-soluble antioxidant that protects cells against free radical damage by limiting the production of ROS and decreasing oxidative stress. It is also believed to enhance antibody responses and improve innate immune function.

In vivo studies suggest that vitamin E supplementation can significantly improve the impaired immunity found in older people. For example, supplementation of old mice with 500 ug/kg of -tocopheryl acetate for four weeks enhanced the ability of naive T cells to form an effective immune synapse and increase their IL-2 production. This improved response to bacterial pneumonia infection led to reduced lethal septicemia [50].

Different forms of vitamin E (a-, g-, and d-tocopherol) exert differential effects on immune cell functions. One study showed that while a-tocopherol enhanced mitogen-stimulated lymphocyte proliferation, the other two tocopherol homologues inhibited it [83]. This differentiation between the tocopherols could be due to their different abilities to modulate Klotho expression. The differential cellular effects of the various tocopherols warrant further investigation.

Vitamin B

A group of eight vitamins in the B vitamin family, including folic acid and vitamin B12, support healthy immune system function. Folate and vitamin B12 are required for the production of red blood cells, which carry oxygen throughout the body.

Studies suggest that riboflavin (vitamin B2) may improve immune response by enhancing leukocyte functions such as phagocytosis and increasing antibody synthesis. Riboflavin also has antioxidant activity, which destroys free radicals that can damage cells.

It is important to note that while certain vitamins and minerals can help to improve immune system function, they cannot boost your immune system above its normal working capability. It is a common misconception that immune boosting foods and supplements can transform your natural immune system into some sort of hulk-strength version, which simply isn’t true. A healthy immune system requires balance and a diverse range of nutrients to function properly. The best way to protect yourself from illness and disease is to maintain a balanced diet that includes all the recommended vitamins and minerals.

Foods That Support Immune System

foods that support immune system

Maintaining a healthy immune system is key to fighting off germs. The best way to do that is by consuming immune-boosting foods.

Leafy greens like spinach, kale and collard greens provide vitamin C, folate and antioxidants. They also contain compounds called glucosinolates and quercetin, which protect against cancer.

Other immune-boosting nutrients include zinc, vitamin E and selenium. Try to get these nutrients from whole foods instead of supplements.

Green Tea

Green tea is rich in catechins, a type of polyphenol that offers multiple health benefits. One test-tube study found that EGCG can inhibit the process of hemagglutination, which is how viruses enter cells and are then transported throughout the body.

The delicate drink also increases the frequency of “regulatory T” cells, which are responsible for controlling immune responses and suppressing autoimmune diseases. More research is needed in people with weakened immune systems and larger sample sizes, however.

While green, black, white and oolong teas come from the same evergreen plant (Camellia sinensis), differences in processing, geographic locations and plant varieties influence their nutritional makeup and flavor. Some herbal teas, such as our calming Chamomile and turmeric-rich Anti-Inflammatory, may be better for immune support than others.

Vitamin D

Many people seek out special foods or vitamin supplements that are believed to boost immunity. While there are some foods that do enhance immune function, it is important to remember that a well-functioning immune system requires a balance of nutrients and lifestyle factors.

The vitamin C found in citrus fruits like oranges, kiwis and grapefruit, as well as leafy green vegetables and dark berries, is a great immune booster. Likewise, tomatoes are rich in the antioxidant lycopene.

Oily fish is also a great source of omega-3 fatty acids, which are known to support the function of T cells, which help to fight off disease-causing pathogens such as viruses and bacteria. They are also good for lowering the risk of autoimmune diseases, where the body’s immune system mistakenly attacks healthy tissue.


Mushrooms are a healthy addition to any meal because they contain many essential nutrients. They also help balance the microbiome in your digestive tract and fuel the growth of good bacteria. They have anti-inflammatory properties and provide a natural source of vitamin D. They also contain polysaccharides, which activate parts of the immune system and increase ‘natural killer’ cells. Mushrooms are rich in antioxidants and contain a variety of B vitamins and selenium, which fight free radicals in the body that can damage cells and tissues.

Mushrooms are low in calories and provide the body with protein, potassium, zinc, phosphorous, iron and calcium. However, some mushrooms do contain purines, which break down to form uric acid that can cause health problems in certain people.

Cruciferous Vegetables

This group of vegetables, which includes cauliflower, Brussels sprouts, broccoli, cabbage, kale, collard greens, bok choy and arugula, provides a powerhouse of nutrients. They are high in vitamin C, folic acid and potassium. They contain the plant compounds glucosinolates (sulfur-containing chemicals) and indoles, which have been shown to fight cancer.

While their taste can sometimes be off-putting, they are versatile and can be roasted, sauteed or grilled. They are often eaten raw in salads or slaws and are also delicious mashed into a pizza crust or pureed into a smoothie. They are low in calories, provide a healthy dose of fiber and fight inflammation. Berteroin, which is found in cabbage, rucola salad leaves and mustard oil, reduces LPS-induced proinflammatory responses in macrophages. (PLoS One, 2013). The anti-inflammatory effects of cruciferous vegetables are also beneficial for autoimmune diseases and inflammatory conditions like rheumatoid arthritis.


Yogurt is a fermented dairy product made by mixing milk or cream with characterizing bacteria (Lactobacillus bulgaricus and Streptococcus thermophilus). The bacteria produce lactic acid, which thickens the milk proteins and gives yogurt its distinct tart taste. The bacterial cultures in yogurt can also boost gut health by increasing the production of appetite-reducing hormones peptide YY and GLP-1.

For best results, choose plain low-fat or whole milk yogurt without added sugar. Look for a variety with a minimum of 1 million CFUs or colony-forming units per serving, which is the standard required by the FDA for yogurt to be labeled as “live and active.” Sprinkle on granola for an immune system-boosting breakfast or use as a base for creamy sauces. Try adding a handful of nuts or seeds for a nutrient boost— Brazil nuts are rich in selenium, which improves immune function.

Best Vitamins For Boosting Immune System

best vitamins for boosting immune system

A healthy immune system is the foundation of a healthy body. It helps to prevent illnesses and bolsters our energy levels.

The best way to keep your immune system strong is with a healthy diet. Avoid taking vitamin supplements if possible, and instead get these nutrients from foods like fruits, vegetables, nuts and seeds.

Vitamin C

Vitamin C is a water-soluble vitamin that’s essential for boosting the immune system. It helps protect the body against infection and boosts the production of white blood cells (lymphocytes) that attack pathogens.

It is also a powerful antioxidant and can help keep cancers from developing and heart disease from getting worse. It is also good for skin health.

Getting enough vitamin C is important for maintaining a healthy immune system, and it can be found in fruits and vegetables. It is also available in supplement form.

There’s also evidence that people who have low levels of vitamin C are more likely to have respiratory allergies, so taking a high-dose supplement may be helpful in treating allergy symptoms. In addition, intravenous vitamin C can be given in high doses to treat certain medical conditions.

Vitamin E

Vitamin E is a fat-soluble antioxidant that helps the body’s cells defend against oxidative damage. It also promotes optimal immune function, which can help prevent chronic diseases and inflammation.

Getting enough vitamin E from whole foods is the best way to ensure you’re obtaining all of the benefits it offers. You can find this nutrient in nuts, seeds, vegetables and vegetable oils.

It’s a good idea to pair vitamin E with other nutrients that help fight free radicals, like vitamin C. Vitamin C has the added benefit of helping to decrease oxidative stress in the body, which can increase your risk of developing a number of chronic health conditions and diseases.

Studies have also shown that vitamin E may protect against heart disease and cancer, although not all of these benefits have been confirmed. For example, a study of men and women with heart disease found no difference in the risk of cancer or deaths from cancer among those who were randomly assigned to take 400 IU/day of natural vitamin E for 7 years.

Vitamin A

Vitamin A is one of the best vitamins for boosting immune system because it helps support the body’s natural defenses and fight off infection. It also helps keep your vision sharp and supports proper heart, lungs, kidney and liver function.

You can get all the vitamin A you need from food. It is found in fish oil, natural cheeses (not processed cheese like slices of American cheese), milk products, carrots and spinach.

However, be aware that too much preformed vitamin A can be toxic. Acitretin (Soriatane(r)), which is used to treat psoriasis, and bexarotene (Targretin(r)), which is used to treat T-cell lymphoma, can cause dangerously high levels of vitamin A in the blood.

Getting essential nutrients through your diet is the simplest way to boost immunity. However, people with restrictive diets or those with a digestive disease such as Crohn’s, colitis or celiac disease may need to take a supplemental immune support product.

Vitamin B6

Vitamin B6 (pyridoxine) is an essential nutrient that helps keep your immune system strong. Its deficiency has been linked to autoimmune disorders and mood changes.

It is necessary for your body to make red blood cells and the protein interleukin-2, which directs white blood cell activity. Vitamin B6 is also important for the growth and development of your neurons.

The best way to get enough of this vitamin is to eat a healthy diet that includes poultry, fish, potatoes and fortified cereals. You can also try taking a daily supplement.

In addition to boosting your immune system, vitamin B6 may also help prevent cancer. In a recent study, high levels of this vitamin were linked to a lower risk of esophageal and stomach cancer. In addition, a high intake of this vitamin was linked to a lower risk of heart disease and stroke. And it may reduce the symptoms of depression and anxiety in young adults.

Best Vitamins to Support Immune System Health

best vitamins to support immune system

Your immune system is a complex machine that protects you from a wide range of infections. It needs a steady supply of good nutrients to keep running at top efficiency.

The best way to support your immune system is through a balanced diet, but you can also take supplements to fill in any nutrient gaps. When choosing a supplement, look for one that’s third-party tested and consider how much you need to take, says Gorin.

Vitamin C

Vitamin C, also known as ascorbic acid, is an essential nutrient that can support immune system health. It’s found in many foods, including fruits and vegetables, as well as dietary supplements.

It’s an antioxidant, meaning it helps protect against oxidative damage to cells and other biological molecules. It can also help prevent a heart attack or stroke and improve vision.

In addition to its antioxidant function, vitamin C plays an important role in immunity. It supports the production of cytokines, which are molecules that trigger a response in the immune system.

Vitamin C is a good choice for people who have allergies because it can reduce their symptoms. However, it may not work as effectively for everyone, so it’s important to talk to your doctor before you take any vitamins.

Vitamin D

Vitamin D is a fat-soluble vitamin that helps strengthen the immune system. Deficiency of this nutrient can lead to autoimmune conditions, such as multiple sclerosis (MS), rheumatoid arthritis, and diabetes mellitus.

Research shows that vitamin D stimulates the production of antiviral peptides, such as cathelicidins and defensins, that bind to innate immune cells (neutrophils, macrophages, and natural killer cells) to promote a response against bacterial and viral infections. It also inhibits the release of parathyroid hormone, a hormone that causes bone breakage and osteoporosis.

Many people have insufficient levels of vitamin D because they don’t spend enough time outdoors or because their skin is dark. This nutrient is essential for good health, especially as we age and for those who live in northern countries where sunlight isn’t as plentiful. Low blood levels of vitamin D can cause problems with bone growth and can lead to rickets in children and osteomalacia in adults. These conditions can be prevented by taking vitamin D supplements.

Vitamin A

Vitamin A is an essential nutrient that helps protect against disease and infection. It keeps oxidative stress in check and boosts immune function, as well as helping with vision, reproduction and eye health.

Deficiency of this vitamin is common in developing countries where dietary intake is limited, and it can lead to a range of health complications. Signs and symptoms include dry skin, aching muscles, and blurred vision.

While this vitamin is commonly found in animal products, such as eggs and milk, it’s also available in plant sources like carrots and kale. Ideally, get your recommended daily intake from a varied diet.

Researchers have found that VitA enhances the ability of B cells to produce antibodies, which play a key role in defending the body against infections. The nutrient has also been shown to reduce the risk of tuberculosis and hepatitis C in HIV patients, as well as help with pregnancy and postpartum recovery.

Vitamin B

Vitamin B is an essential nutrient that your immune system needs to function properly. It’s found in many foods, but supplements are also helpful for boosting immune health, especially if you don’t get enough vitamins in your diet or you’re suffering from an illness that affects your gut’s ability to absorb nutrients like B vitamins.

Aside from being an important component of cellular energy production, vitamin B 12 also supports red blood cell formation and immunity. A deficiency can lead to anaemia, fatigue and a weaker immune system.

It’s also known for its anti-inflammatory properties and has been shown to help with wound healing, neuropathy and fibromyalgia. Foods rich in pyridoxine include chicken, fish, potatoes, chickpeas, seeds and avocados.

Vitamins For Immune System Support

immune system support vitamins

Getting the right nutrients is key to healthy immune function. That’s why it’s best to eat a well-balanced diet, stay hydrated and get plenty of sleep.

But if you’re still looking for an extra boost, you can also try taking immune system support supplements. Here are some that have been shown to work.

Vitamin D

Vitamin D is a critical vitamin for immune system health, and a deficiency can result in serious complications. It’s often viewed as a bone-health supplement, but it also can help lower your risk of developing autoimmune diseases like multiple sclerosis (MS).

It’s important to get enough vitamin D through sunlight exposure or other foods that are fortified with it. However, many people live in areas where the sun isn’t high enough during winter to produce sufficient levels of vitamin D.

It’s also important to consider that vitamin D can be toxic if taken in excess, so it’s not recommended to take more than the recommended dosage without a doctor’s supervision. Taking vitamin D too much may lead to kidney failure, calcification of soft tissues throughout the body (including in coronary vessels and heart valves), cardiac arrhythmias, and death.

Vitamin C

Vitamin C, also known as ascorbic acid, is one of the most important vitamins for immune system support. It’s water-soluble and can be found in many fruits, vegetables, and fortified foods. It’s essential to help maintain a healthy immune system and helps boost your resistance to the common cold and flu.

It is also important for the growth, development and repair of tissues in the body. It’s involved in the synthesis of collagen, a protein that is vital for the growth of connective tissue and aids wound healing. It also acts as an antioxidant, protecting against damage by reactive molecules called free radicals.

It has also been shown that intravenous (IV) administration of vitamin C can reduce respiratory infections, such as the common cold, and pneumonia. However, a high dose of IV vitamin C can cause serious side effects in some people, so it should only be used under close medical supervision.

Vitamin E

Vitamin E is a powerful antioxidant that plays an important role in immune system support. It protects the body against oxidative stress and also helps to promote proper cell signaling.

Vitamin E also supports the innate and adaptive immune systems by modulating the production of cytokines that regulate immunity and cellular response. The synthesis of pro-inflammatory cytokines such as interleukin-1b and tumor necrosis factor a (TNF-a) is reduced in response to vitamin E treatment. In a co-culture of young T cells and macrophages from old mice, T cell proliferation and IL-2 secretion were improved when the two were pre-incubated with 10 ug/mL vitamin E for 4 h.

Another way vitamin E influences immune response is by inhibiting the inflammatory cytokine prostaglandin (PG) E2. This lipid mediator stimulates cyclooxygenase (COX) activity that leads to activation of cAMP. This in turn, suppresses the expression of T cell cytokines and other early signaling events in the innate and adaptive immune system.


Zinc is one of the most important vitamins for immune system support. It helps with the production of white blood cells (also known as lymphocytes), cellular signals and antibodies that protect you against infections, cancers and autoimmunity.

It also boosts the strength and activity of other immune-boosting chemicals called cytokines. These molecules trigger the release of other substances, such as interleukins and tumor necrosis factor alpha, that reduce inflammation, prevent infection, and kill foreign invaders.

Zinc can help you maintain a healthy immune system throughout your life. In addition to helping you fight off colds, pneumonia and other infections, it may also slow the progression of age-related eye disease like macular degeneration (AMD).

Foods That Support Your Immune System

The foods you eat play a vital role in your immune system. Including nutrient-rich fruits & vegetables, quality protein & healthy fats in your diet can help your body’s natural defenses work efficiently.

Vitamin-rich fruits and veggies are great sources of antioxidants that help keep your immune system strong. Try berries, citrus fruits, Acai, kale, spinach, and red and orange vegetables.

Vitamin A

Vitamin A is an important nutrient that plays a role in defending the body against infections. It is required for the production of immunoglobulins, which are the antibodies that help fight against bacteria and viruses.

It also promotes the growth of white blood cells and helps with the activation of the immune system. Its antioxidant properties defend cell membranes against oxidative damage that may lead to inflammation and autoimmune diseases like Crohn’s disease and lupus.

Various foods contain the vitamin A, which can be found in retinoids (found in animal-based foods) and carotenoids (found in plant-based foods), including sweet potatoes, carrots, winter squash, kale, collard greens, turnip greens, pink or red grapefruit, cantaloupe, mangoes, watermelon and avocados.

The body needs adequate levels of these nutrients to keep the immune system healthy and functioning properly. The best way to ensure you’re getting enough of these vitamins is through a healthy diet that includes plenty of whole foods.

Vitamin C

Vitamin C is one of the most important immune system boosters you can give your body. It can help your immune cells respond to viruses, bacteria, and fungi that cause illnesses.

Vitamin C also encourages the production of white blood cells that engulf and kill microbes. It neutralizes oxidative stress that can occur when your body encounters certain lifestyle factors.

This nutrient can be found in a wide range of foods. Citrus fruits (oranges and grapefruits), tangerines, strawberries, bell peppers, spinach, kale, and broccoli all contain high amounts of this vital nutrient.

If you want to boost your immune health, it’s best to get the recommended daily dose of vitamin C from a variety of foods. However, you may need to rely on dietary supplements if you’re not getting enough from your diet.

Cruciferous Vegetables

Cruciferous vegetables, which include broccoli, cauliflower, kale, cabbage and brussel sprouts, are known for their immune-boosting properties. They are also thought to reduce the risk of cancer and other health conditions, including heart disease, diabetes and osteoporosis.

The health benefits of cruciferous vegetables are largely due to the glucosinolates and indoles that they contain. These plant chemicals have been shown to lower inflammation, increase antioxidants and inhibit cancer cells.

They also provide a host of other nutrients that are essential for our health, such as iron, potassium, vitamin K and folic acid. They are a source of fiber, which can support digestive function and help to balance blood sugar levels.

These vegetables are an important part of a balanced diet and should be eaten daily to maintain health. The best way to incorporate them into your diet is to grow them in your garden, but you can also buy them at the grocery store or farmer’s market.


If you’re looking to strengthen your immune system this winter, adding nutrient-rich fruits to your diet is a great place to start. Not only do these foods provide essential nutrients like vitamin C, but they also contain antioxidants that help ward off oxidative stress and keep your immune system functioning properly.

Grapefruit is a powerful immunity booster that offers a range of health benefits. It’s high in vitamin C and has antioxidants such as resveratrol, quercetin, and lutein that protect against chronic diseases.

Kiwis are another immunity-boosting fruit that’s packed with a variety of vitamins, minerals and antioxidants. They’re also a good source of fibre, folate and potassium.

Strawberries and cherries are two other fruits that may aid your immune function. They’re packed with immune-supporting nutrients, including vitamin C and melatonin that help regulate sleep patterns.

Supplements For Immune System Support

Boosting your immune system is an important part of staying healthy. Eating nutritious foods, getting enough sleep, avoiding stress and maintaining a healthy weight are among the best ways to strengthen your immunity.

Adding certain supplements to your diet may also help improve your overall health. However, these supplements should never be used as a replacement for a healthy lifestyle and diet.


Antioxidants are substances that neutralize free radicals and reduce oxidative stress, which can cause damage to the body’s cells. They may help prevent cancer, heart disease and other diseases.

The best way to get antioxidants is by eating a healthy diet, rich in fruits and vegetables. These are especially good sources of vitamin C and E, selenium and carotenoids like beta-carotene.

Some people also consume these nutrients by taking supplements. Supplements usually contain a blend of antioxidants to protect the body against oxidative stress.

There are hundreds, probably thousands, of substances that act as antioxidants. Most of them are naturally occurring, and they can be found in fruits, vegetables, grains, and other plant foods.


Proteins are a necessary part of your diet to boost your immune system. Your body needs protein to build and repair tissues, as well as fight bacterial and viral infections.

There are many proteins you can eat that contain beneficial amino acids for the immune system. But, whey protein isolate is unique because it has a multitude of immune modulating components such as alpha-lactalbumin, beta-lactoglobulin, lactoferrin and immunoglobulins that improve the activity of the immune system.

The immune-enhancing properties of whey protein are thought to be primarily due to its ability to increase the production of glutathione, a key antioxidant that aids in boosting your immune system. The branched chain amino acids (BCAA) and cysteine in whey are also said to have immune-boosting effects.

Whether you’re looking for an immune-boosting protein shake or a supplement, don’t forget to study the Nutrition Facts label before making a purchase. Look for products that are no more than 200 calories, have fewer than 2 g of saturated fat and less than 5 g of sugar.


The bacteria living in your gut (the microbiome) are responsible for many important functions in your body, including digestion and immune function. However, your gut bacteria can be affected by a variety of factors such as diet, medication, stress, and body weight.

Probiotics, which are a type of dietary supplement, can be beneficial in supporting the overall health of your microbiome. They also help fight off the bad bacteria that can cause infections, inflammatory bowel disease, and other digestive issues.

In addition to helping restore the balance of the microbiome, probiotics can help support the gut-brain axis by adding good bacteria to the digestive tract. In fact, research suggests that chronic gastrointestinal issues can lead to mental health issues like anxiety and depression.

There are a number of supplements on the market that promote digestive health and immune system support, but it’s important to find the right one for you. Look for a probiotic that has been studied and proven effective in both laboratory and clinical trials.

Vitamin C

Your immune system is a complex set of cells and processes that protect your body against infections, diseases and other health problems. To maintain a healthy immune system, it’s important to get enough of the right nutrients from nutrient-dense foods and ensure you have plenty of sleep and exercise.

Vitamin C is a powerful immune-boosting vitamin that supports the function of many immune cells and enhances their ability to protect against infection. It also serves as a powerful antioxidant that protects your body against oxidative stress.

Recent studies in wild-type and Gulo knockout mice showed that administration of 200 mg/kg parenteral vitamin C decreased the synthesis of pro-inflammatory cytokines such as TNF-a, IL-1b and IL-6 by neutrophils [76] and increased the secretion of anti-inflammatory cytokines such as IFN-g and IL-10 by regulatory T-cells (Tregs) during sepsis [89]. This study suggests that vitamin C may modulate systemic cytokine production and leukocyte-derived cytokines in a complex way.

Best Supplements For Boosting Immune System

best supplements for boosting immune system

While a healthy diet and regular exercise are critical for maintaining immune health, it’s also helpful to boost your immune system with vitamins and supplements.

The best way to get immune-boosting nutrients is from a nutrient-dense diet that includes plenty of whole foods. That’s because your body absorbs and uses them better from food than a supplement.

Vitamin C

If you want to boost your immune system, vitamin C is a great place to start. This water-soluble vitamin is found naturally in foods like kiwi fruit, strawberries, bell peppers and broccoli.

Vitamin C supplements can be purchased in powder, tablet and capsule forms. They are commonly used to increase immunity, improve skin health and reduce the risk of deficiency.

However, it’s best to get your vitamin C from nutrient-dense foods rather than supplementation. These food sources have the added benefit of providing an array of other vitamins and minerals.

Because humans cannot produce vitamin C endogenously, it’s important to ensure that you’re getting enough in your diet. Studies have linked low levels of vitamin C with certain conditions, including high blood pressure, gallbladder disease, stroke and some cancers.

Vitamin D

Vitamin D is known as the “sunshine vitamin,” and it can help strengthen your immune system. You can get it naturally by spending time in the sun, but for people who are unable to do this, or if they live in a climate that restricts exposure to sunlight, supplements can be an excellent way to boost your levels.

Vitamin D helps activate T cells, which detect and destroy foreign pathogens. It also stimulates the production of peptides, called cathelicidins and defensins, which help defend your body from infection.

Several studies have found that a deficiency in Vitamin D can increase your risk of infections and diseases like tuberculosis, influenza, and viral upper respiratory tract infections.

Vitamin D is produced endogenously by your skin when ultraviolet light from the sun hits it. However, the amount of vitamin D that your body makes naturally decreases as you age and if you spend less time outdoors. Taking a daily supplement can be an easy and safe way to ensure you’re getting the recommended dose of Vitamin D for healthy immune function.

Vitamin A

Your immune system is one of the most important parts of your body and it works hard to keep you healthy. You can boost your immune system through a number of methods, including modifying your diet and taking supplements.

Vitamin A is a fat-soluble vitamin that is vital for good health. It supports immunity, eyesight and reproduction. You can get it from a wide range of foods, including liver and fish oils.

It’s also found in many vegetables and fruits, as well as in eggs and dairy products. However, a deficiency in this nutrient can be a cause of serious health problems.

Taking vitamin A in combination with certain drugs can also be dangerous, so talk to your doctor about which supplements are right for you. For example, acitretin (Soriatane) and bexarotene (Targretin) are made from vitamin A and can interfere with how your body absorbs it.

Vitamin E

The body needs several vitamins to keep the immune system healthy and functioning properly. Getting enough of them from nutrient-dense foods is the best way to boost immunity.

Vitamin E is an antioxidant that helps to prevent free radicals from damaging cells in your body. This is important for lowering your risk of cancer, heart disease and inflammatory diseases.

According to Elizabeth Somer, MA, RD, of Persona, a nutrition company that offers personalized nutrition programs, “Vitamin E is one of the most effective nutrients known to modulate immune function.”

This is in part due to the fact that immune cells have polyunsaturated fat-rich membranes. When these fats are oxidized, they damage immune cells, which can lead to inflammation and autoimmune disease, says Somer.

In addition to being an antioxidant, vitamin E also promotes the production of red blood cells and can help expand your blood vessels. It can also decrease your risk of developing clots in your blood and helps protect against cardiovascular disease and certain types of cancer.

Best Immune System Support Supplements

best immune system support supplements

Keeping your immune system strong and healthy is crucial for your overall well-being. You can bolster your natural defenses by eating a balanced diet, getting plenty of sleep and managing stress.

Supplements can be a great way to round out your daily intake of certain vitamins and nutrients. However, be sure to discuss any supplements with your doctor or health care provider before you begin taking them.

Mushroom Defense

Mushrooms are known for their powerful immune boosting properties and help maintain a healthy immune system. They are a great addition to any diet.

In addition to supporting a healthy immune system, mushrooms can help prevent and treat certain conditions such as cancer. In fact, they have been shown to reduce the risk of lung and prostate cancers.

The mushroom is also rich in protein-bound polysaccharides (PBP), which have been found to enhance key types of immune cells such as T-cells.

As a result, it can be a safe supplement to use long-term in conjunction with proper medical treatment.

Mushroom Defense is a glycerine based herbal syrup that contains adaptogenic mushrooms. It provides a host of health benefits, including liver support, cognitive function and mood support.

Mushroom Defense is available in both powder and capsule forms. In order to produce the powders, Host Defense inoculates its strains onto a brown rice substrate and grows them under controlled conditions.


VitaPost is an immune system support supplement that is made with all-natural ingredients. It is also backed by science and has been tested for safety and efficiency.

Vitamins, antioxidants, and traditional wellness botanicals are blended together to promote healthy immunity. It is a good choice for daily use.

Stress is one of the main causes of health problems and it can be difficult to deal with. It can cause you to feel down and depressed, which is why it’s important to find a good stress relief supplement.

It’s best to choose a supplement that has positive reviews and a money-back guarantee. You should also look for a product that’s manufactured in an FDA-registered facility.

There are many different digestive enzyme supplements on the market, but only a few actually work. Some contain specific enzymes that are proven to help digest certain foods. Others are designed to support your entire digestive system.


Vitamin C is one of the most popular immune system support supplements because it can help protect your body from free radicals that cause disease. It also helps support collagen synthesis and reduces oxidative stress.

It can also help support a healthy heart. However, high doses of vitamin C can cause stomach irritation and diarrhea in some people.

Fortunately, there is a non-acidic form of vitamin C that’s gentle on the stomach called Ester-C. The patented Ester-C is created when ascorbic acid is buffered with calcium and contains active vitamin C metabolites that boost absorption.

Studies show that Ester-C increases white blood cell levels of vitamin C when compared to regular ascorbic acid by up to 2x. It is also more bioavailable and stays in your system up to 24 hours.

The Vitamin Shoppe

As a wellness lifestyle company, The Vitamin Shoppe is dedicated to helping its customers become their best selves, however they define that. Its products include vitamins, minerals, herbal supplements, sports nutrition, homeopathic remedies and green living products.

The retailer also sells fitness and health equipment such as Fila exercise mats, cardio jump ropes and pickleball equipment. It has added new offerings from Gaiam, New Balance and SPRI.

Among The Vitamin Shoppe’s top performers last year were sales of protein powders, ready-to-drink beverages and immune support products. It also saw strong growth in beauty-from-within products, including collagen.

The retailer is expanding its in-store product assortment with Vthrive The Vitamin Shoppe, a private-label line that features a mix of vitamins and supplements. The line includes fish oils, multivitamins, whey proteins, joint support, testosterone support and essential oils.