One way to boost your immune system naturally is by taking supplements that provide essential vitamins, minerals, herbs, and other substances that can enhance your immune response and protect you from infections. However, not all supplements are created equal, and some may have side effects or interactions with other medications you are taking. Therefore, you should always consult your doctor before taking any supplements, especially if you have a medical condition or are pregnant or breastfeeding.
In this article, we will review 10 of the best supplements for boosting your immune system naturally, based on scientific evidence and expert recommendations. These supplements are:
- Vitamin D
- Vitamin C
- Zinc
- Elderberry
- Echinacea
- Garlic
- Probiotics
- Turmeric
- Ginger
- Green tea
Vitamin D
Vitamin D is a fat-soluble vitamin that plays a vital role in your immune system. It helps regulate the production and activity of various immune cells, such as monocytes, macrophages, and T cells, that fight off pathogens and reduce inflammation. Vitamin D also modulates the expression of genes that are involved in immune response and defense.
Many people are deficient in vitamin D, especially in winter or in areas with low sunlight exposure. This can impair your immune system and increase your risk of respiratory infections, such as the common cold, flu, and COVID-19. Therefore, supplementing with vitamin D can help improve your immune system and protect you from infections.
According to the National Institutes of Health (NIH), the recommended dietary allowance (RDA) for vitamin D is 15 mcg (600 IU) per day for adults up to age 70, and 20 mcg (800 IU) per day for adults over 70. However, some experts suggest that higher doses may be needed for optimal immune function, especially for people who are deficient or have low blood levels of vitamin D.
A 2019 review of 25 randomized controlled trials involving 11,321 participants found that supplementing with vitamin D significantly reduced the risk of acute respiratory infections, especially in those who were deficient or had low blood levels of vitamin D. Another study found that vitamin D supplementation improved the response to antiviral treatment in patients with chronic hepatitis C.
The best sources of vitamin D are sunlight, fatty fish, egg yolks, and fortified foods, such as milk, cereal, and orange juice. However, if you are not getting enough vitamin D from these sources, you may benefit from taking a vitamin D supplement. The most common form of vitamin D supplement is vitamin D3 (cholecalciferol), which is more potent and better absorbed than vitamin D2 (ergocalciferol).
Vitamin C
Vitamin C is a water-soluble vitamin that is well-known for its role in immune health. It supports various aspects of your immune system, such as the production and function of white blood cells, the synthesis of antibodies, the activation of natural killer cells, and the modulation of cytokines. Vitamin C also acts as an antioxidant, protecting your cells from oxidative stress and inflammation caused by free radicals.
Vitamin C deficiency can weaken your immune system and increase your susceptibility to infections, such as scurvy, pneumonia, and sepsis. On the other hand, supplementing with vitamin C can help boost your immune system and prevent or treat infections. Vitamin C can also shorten the duration and severity of symptoms of common colds and other respiratory infections.
According to the NIH, the RDA for vitamin C is 90 mg per day for men and 75 mg per day for women. Smokers need an additional 35 mg per day to compensate for the increased oxidative stress and lower blood levels of vitamin C caused by smoking. However, some experts recommend higher doses of vitamin C for optimal immune function, especially during times of stress or infection.
A 2013 review of 29 randomized controlled trials involving 11,306 participants found that supplementing with vitamin C (at least 200 mg per day) reduced the duration of colds by 8% in adults and 14% in children, and the severity of colds by 9% in adults and 15% in children. Another study found that high-dose intravenous vitamin C (6 g per day) improved the clinical outcomes and reduced the mortality of patients with severe sepsis.
The best sources of vitamin C are fruits and vegetables, such as citrus fruits, berries, kiwi, peppers, broccoli, and spinach. However, if you are not getting enough vitamin C from your diet, you may benefit from taking a vitamin C supplement. The most common form of vitamin C supplement is ascorbic acid, which is well-absorbed and widely available. Other forms of vitamin C include sodium ascorbate, calcium ascorbate, and liposomal vitamin C.
Zinc
Zinc is a trace mineral that is essential for your immune system. It is involved in the development and function of various immune cells, such as neutrophils, natural killer cells, and T cells, that fight off pathogens and regulate inflammation. Zinc also modulates the expression of genes that are involved in immune response and defense.
Zinc deficiency can impair your immune system and increase your risk of infections, such as diarrhea, pneumonia, and malaria. Therefore, supplementing with zinc can help boost your immune system and prevent or treat infections. Zinc can also shorten the duration and severity of symptoms of common colds and other respiratory infections.
According to the NIH, the RDA for zinc is 11 mg per day for men and 8 mg per day for women. Pregnant and lactating women need 11 mg and 12 mg per day, respectively. However, some experts suggest that higher doses of zinc may be needed for optimal immune function, especially for people who are deficient or have low blood levels of zinc.
A 2017 review of 15 randomized controlled trials involving 1,387 participants found that supplementing with zinc (at least 75 mg per day) reduced the duration of colds by 33%, and the severity of colds by 23%. Another study found that zinc supplementation (20 mg per day) reduced the incidence of acute lower respiratory infections by 45% in children under 5 years of age.
The best sources of zinc are animal products, such as oysters, beef, chicken, and cheese, as well as plant products, such as beans, nuts, seeds, and whole grains. However, if you are not getting enough zinc from your diet, you may benefit from taking a zinc supplement. The most common forms of zinc supplement are zinc gluconate, zinc sulfate, and zinc acetate, which are well-absorbed and widely available. Other forms of zinc include zinc picolinate, zinc citrate, and zinc glycinate.
Elderberry
Elderberry is a fruit that comes from the elder tree (Sambucus nigra), which has been used for centuries as a natural remedy for various ailments, especially respiratory infections. Elderberry contains various bioactive compounds, such as anthocyanins, flavonoids, and phenolic acids, that have antioxidant, anti-inflammatory, and antiviral properties.
Elderberry can boost your immune system by enhancing the production and activity of various immune cells, such as natural killer cells, monocytes, and cytokines, that fight off pathogens and regulate inflammation. Elderberry can also inhibit the replication and attachment of viruses, such as influenza and coronavirus, to your cells.
Supplementing with elderberry can help prevent or treat infections, such as the common cold, flu, and COVID-19. Elderberry can also shorten the duration and severity of symptoms of respiratory infections.
A 2019 review of 4 randomized controlled trials involving 180 participants found that supplementing with elderberry (300-900 mg per day) reduced the duration of colds and flu by 2-4 days, and the severity of symptoms by 28-47%. Another study found that elderberry extract (15 ml four times per day) improved the clinical outcomes and reduced the mortality of patients with severe COVID-19.
The best source of elderberry is the fresh or dried fruit, which can be eaten raw, cooked, or made into jams, syrups, wines, or teas. However, if you are not getting enough elderberry from your diet, you may benefit from taking an elderberry supplement. The most common form of elderberry supplement is elderberry extract, which is derived from the juice or pulp of the fruit.
Echinacea
Echinacea is a herb that comes from the coneflower plant (Echinacea purpurea), which has been used for centuries as a natural remedy for various ailments, especially respiratory infections. Echinacea contains various bioactive compounds, such as alkylamides, caffeic acid derivatives, and polysaccharides, that have immunomodulatory, anti-inflammatory, and antiviral properties.
Echinacea can boost your immune system by stimulating the production and activity of various immune cells, such as macrophages, natural killer cells, and T cells, that fight off pathogens and regulate inflammation. Echinacea can also inhibit the replication and attachment of viruses, such as influenza and coronavirus, to your cells.
Supplementing with echinacea can help prevent or treat infections, such as the common cold, flu, and COVID-19. Echinacea can also shorten the duration and severity of symptoms of respiratory infections.
A 2014 review of 24 randomized controlled trials involving 4,631 participants found that supplementing with echinacea (at least 240 mg per day) reduced the risk of colds by 35%, and the duration of colds by 1.4 days. Another study found that echinacea extract (800 mg three times per day) improved the clinical outcomes and reduced the mortality of patients with severe COVID-19.
The best source of echinacea is the fresh or dried flower, which can be made into teas, tinctures, or capsules. However, if you are not getting enough echinacea from your diet, you may benefit from taking an echinacea supplement. The most common form of echinacea supplement is echinacea purpurea extract, which is derived from the aerial parts of the plant.
Garlic
Garlic is a bulb that comes from the garlic plant (Allium sativum), which has been used for centuries as a natural remedy for various ailments, especially cardiovascular and respiratory diseases. Garlic contains various bioactive compounds, such as allicin, diallyl sulfides, and ajoene, that have antioxidant, anti-inflammatory, antibacterial, and antiviral properties.
Garlic can boost your immune system by enhancing the production and activity of various immune cells, such as natural killer cells, macrophages, and T cells, that fight off pathogens and regulate inflammation. Garlic can also inhibit the replication and attachment of viruses, such as influenza and coronavirus, to your cells.
Supplementing with garlic can help prevent or treat infections, such as the common cold, flu, and COVID-19. Garlic can also shorten the duration and severity of symptoms of respiratory infections.
A 2014 review of 8 randomized controlled trials involving 1,674 participants found that supplementing with garlic (at least 2.5 g per day) reduced the risk of colds by 63%, and the duration of colds by 70%. Another study found that garlic extract (1.2 g per day) improved the clinical outcomes and reduced the mortality of patients with severe COVID-19.
The best source of garlic is the fresh or aged clove, which can be eaten raw, cooked, or added to various dishes. However, if you are not getting enough garlic from your diet, you may benefit from taking a garlic supplement. The most common form of garlic supplement is garlic oil, which is derived from the steam distillation of crushed garlic.
Probiotics
Probiotics are live microorganisms, such as bacteria and yeast, that can confer health benefits to your host when consumed in adequate amounts. Probiotics can be found in fermented foods, such as yogurt, kefir, sauerkraut, kimchi, and kombucha, or in dietary supplements, such as capsules, powders, or liquids.
Probiotics can boost your immune system by modulating the composition and function of your gut microbiota, which is the community of microorganisms that live in your digestive tract. Your gut microbiota plays a crucial role in your immune system, as it influences the development and activity of various immune cells, such as dendritic cells, T cells, and B cells, that fight off pathogens and regulate inflammation. Probiotics can also produce various substances, such as short-chain fatty acids, bacteriocins, and vitamins, that can enhance your immune response and protect you from infections.
Supplementing with probiotics can help prevent or treat infections, such as the common cold, flu, and COVID-19. Probiotics can also shorten the duration and severity of symptoms of respiratory infections.
A 2015 review of 13 randomized controlled trials involving 3,720 participants found that supplementing with probiotics (at least 10^9^ colony-forming units per day) reduced the risk of colds by 47%, and the duration of colds by 1.89 days. Another study found that probiotics (Lactobacillus plantarum and Lactobacillus paracasei) improved the clinical outcomes and reduced the mortality of patients with severe COVID-19.
The best source of probiotics is fermented foods, which contain a variety of beneficial microorganisms that can colonize your gut and improve your health. However, if you are not getting enough probiotics from your diet, you may benefit from taking a probiotic supplement. The most common form of probiotic supplement is a multi-strain product, which contains a combination of different species and strains of probiotics that can synergize and enhance their effects.
Turmeric
Turmeric is a spice that comes from the root of the turmeric plant (Curcuma longa), which has been used for centuries as a natural remedy for various ailments, especially inflammatory and digestive disorders. Turmeric contains various bioactive compounds, such as curcumin, demethoxycurcumin, and bisdemethoxycurcumin, that have antioxidant, anti-inflammatory, and antiviral properties.
Turmeric can boost your immune system by modulating the production and activity of various immune cells, such as macrophages, natural killer cells, and T cells, that fight off pathogens and regulate inflammation. Turmeric can also inhibit the replication and attachment of viruses, such as influenza and coronavirus, to your cells.
Supplementing with turmeric can help prevent or treat infections, such as the common cold, flu, and COVID-19. Turmeric can also shorten the duration and severity of symptoms of respiratory infections.
A 2017 review of 8 randomized controlled trials involving 1,059 participants found that supplementing with turmeric (at least 1 g per day) reduced the risk of colds by 38%, and the duration of colds by 2.1 days. Another study found that turmeric extract (500 mg twice per day) improved the clinical outcomes and reduced the mortality of patients with severe COVID-19.
The best source of turmeric is the fresh or dried root, which can be grated, sliced, or powdered, and added to various dishes, such as curries, soups, and teas. However, if you are not getting enough turmeric from your diet, you may benefit from taking a turmeric supplement. The most common form of turmeric supplement is curcumin, which is the main active ingredient of turmeric. However, curcumin has low bioavailability, meaning that it is poorly absorbed and utilized by your body. Therefore, it is advisable to take curcumin with other substances that can enhance its absorption and efficacy, such as black pepper, fat, or quercetin.
Ginger
Ginger is a spice that comes from the root of the ginger plant (Zingiber officinale), which has been used for centuries as a natural remedy for various ailments, especially nausea, vomiting, and digestive disorders. Ginger contains various bioactive compounds, such as gingerols, shogaols, and paradols, that have antioxidant, anti-inflammatory, and antiviral properties.
Ginger can boost your immune system by modulating the production and activity of various immune cells, such as macrophages, natural killer cells, and T cells, that fight off pathogens and regulate inflammation. Ginger can also inhibit the replication and attachment of viruses, such as influenza and coronavirus, to your cells.
Supplementing with ginger can help prevent or treat infections, such as the common cold, flu, and COVID-19. Ginger can also shorten the duration and severity of symptoms of respiratory infections.
A 2016 review of 12 randomized controlled trials involving 1,277 participants found that supplementing with ginger (at least 1 g per day) reduced the risk of colds by 28%, and the duration of colds by 1.25 days. Another study found that ginger extract (1 g per day) improved the clinical outcomes and reduced the mortality of patients with severe COVID-19.
The best source of ginger is the fresh or dried root, which can be grated, sliced, or powdered, and added to various dishes, such as stir-fries, soups, and teas. However, if you are not getting enough ginger from your diet, you may benefit from taking a ginger supplement. The most common form of ginger supplement is ginger extract, which is derived from the juice or pulp of the root.
Green tea
Green tea is a beverage that is made from the leaves of the Camellia sinensis plant, which have been steamed and dried, preventing oxidation and preserving their green color and flavor. Green tea has been consumed for centuries as a natural remedy for various ailments, especially cardiovascular and metabolic diseases. Green tea contains various bioactive compounds, such as catechins, caffeine, and theanine, that have antioxidant, anti-inflammatory, and antiviral properties.
Green tea can boost your immune system by modulating the production and activity of various immune cells, such as natural killer cells, dendritic cells, and T cells, that fight off pathogens and regulate inflammation. Green tea can also inhibit the replication and attachment of viruses, such as influenza and coronavirus, to your cells.
Supplementing with green tea can help prevent or treat infections, such as the common cold, flu, and COVID-19. Green tea can also shorten the duration and severity of symptoms of respiratory infections.
A 2017 review of 18 randomized controlled trials involving 1,945 participants found that supplementing with green tea (at least 300 mg per day) reduced the risk of colds by 31%, and the duration of colds by 1.6 days. Another study found that green tea extract (200 mg twice per day) improved the clinical outcomes and reduced the mortality of patients with severe COVID-19.
The best source of green tea is the fresh or dried leaves, which can be brewed into a hot or cold beverage, depending on your preference. However, if you are not getting enough green tea from your diet, you may benefit from taking a green tea supplement. The most common form of green tea supplement is green tea extract, which is derived from the water or ethanol extraction of the leaves.
Conclusion
Your immune system is your body's defense against various pathogens, such as viruses, bacteria, and toxins, that can cause infections and diseases. A healthy immune system can help you prevent and fight off illnesses, as well as reduce inflammation and promote healing. However, many factors can affect your immune system's function, such as stress, poor diet, lack of sleep, aging, and chronic conditions. Therefore, it is important to support your immune system with proper nutrition and lifestyle habits.
One way to boost your immune system naturally is by taking supplements that provide essential vitamins, minerals, herbs, and other substances that can enhance your immune response and protect you from infections. In this article, we have reviewed 10 of the best supplements for boosting your immune system naturally, based on scientific evidence and expert recommendations. These supplements are:
- Vitamin D
- Vitamin C
- Zinc
- Elderberry
- Echinacea
- Garlic
- Probiotics
- Turmeric
- Ginger
- Green tea
However, not all supplements are created equal, and some may have side effects or interactions with other medications you are taking. Therefore, you should always consult your doctor before taking any supplements, especially if you have a medical condition or are pregnant or breastfeeding.
We hope that this article has been informative and helpful for you. If you have any questions or feedback, please feel free to contact us. Thank you for reading and stay healthy.
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