Immune System Boosters: Supplements and Strategies

The immune system is your body’s defense, helping protect against infection from harmful pathogens like bacteria and viruses. Popular immune system boosters include dietary supplements containing vitamins, minerals, herbs, and other substances.

There is no one-size-fits-all approach to improving immune health. However, supplements such as vitamin C, elderberry, and turmeric, as well as lifestyle and dietary changes, can all help boost your immune system.

Lifestyle Changes

Healthy lifestyle choices are one of the best way to build and strengthen your immune system. To optimize your immune function, aim to:

• Exercise regularly: Regular physical activity can enhance immune function and support your overall health.
• Get enough sleep: Sleep allows your body to rest, repair, and recharge. Lack of sleep increases the risk of infection, and long-term sleep problems increase the risk of chronic disease.
• Maintain a healthy weight: Excess body weight or obesity can contribute to chronic inflammation, impair immune function, and may reduce the effectiveness of vaccines. 
• Manage stress effectively: Chronic stress can suppress immune function and make you more vulnerable to infections and illness. Stress-reducing activities (e.g., breathwork and meditation) can help lower stress levels.
• Eat a nutrient-dense diet: Consuming a variety of whole foods, including fruits, vegetables, lean proteins, whole grains, and healthy fats, can help strengthen your immune system, reduce inflammation, and provide the building blocks for a robust defense against infections.
• Quit smoking and limit alcohol: Alcohol and smoking can weaken the immune system and increase the risk of infection and chronic diseases. 
• Wash your hands: While washing your hands may not boost your immune system, it is one of the best ways you can prevent illness in the first place.
• Cook and store food properly: Cooking food properly prevents exposure to several food-borne illnesses. Storing food properly helps to maintain the nutrient content of food.

Foods and Beverages

A nutrient-dense diet is the best way to consume natural immune boosters. Certain foods and drinks enhance the immune system due to vitamins, minerals, antioxidants, and other beneficial compounds.

Foods

Incorporating immune-boosting foods into your diet can provide your body with the nutrients it needs to enhance immune function and strengthen your defense against illnesses: 

• Citrus fruits: Regularly consuming foods rich in vitamin C, like citrus fruits (e.g., oranges, lemons, and grapefruits), can help reduce the duration of upper respiratory infections such as the common cold.
• Leafy greens: Vegetables like broccoli, kale, and spinach provide vitamins, minerals, and antioxidants to help your body fight many infections, including COVID-19, pneumonia, bronchitis, and influenza (flu).
• Berries: Blueberries, strawberries, and raspberries are packed with antioxidants that can strengthen the immune system.
• Garlic: Known for its immune-boosting properties, garlic has antimicrobial and antiviral effects, helping protect against and fight bacterial and viral infections.
• Yogurt: Probiotic-rich yogurt helps maintain a healthy gut microbiome, which may enhance several immune system functions.
• Omega 3 fatty acids: There are three main omega 3 fatty acids. They are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found in nuts and seeds, and EPA and DHA are found in seafood. They all exert positive effects on immune function.
• Nuts and seeds: Various nuts may reduce oxidative stress and inflammation, decreasing disease risk. Additionally, several nut varieties have bioactive nutrients such as vitamin E, selenium, and copper.
• Spices and herbs: Several spices and herbs have antibacterial, antiviral, antitumor, anti-inflammatory, antifungal, and antioxidant properties. Examples of healthful additions to foods include sweet and holy basil, rosemary, sage, thyme, oregano, ginger, turmeric, paprika, and several more.
• Chicken: Chicken is a lean source of complete protein, which cells in our body need to build and repair tissue and perform other essential functions. Chicken contains several under-consumed essential nutrients, such as magnesium, phosphorous, selenium, B vitamins, and more.
• Olive oil: The polyphenols found in olive oil may help reduce inflammation, slow down the development of several diseases, and neutralize carcinogenic metabolites (cancer-causing substances).

Beverages

Certain drinks, such as green tea, herbal tea, and fresh juices, are a refreshing and flavorful way to boost your immunity. The following beverages can help keep you hydrated while providing nutrients to help fortify your immune defense: 

• Green tea: Rich in antioxidants, green tea can provide immune-boosting benefits.
• Herbal teas: Certain herbal teas, like chamomile tea, contain beneficial compounds with immune-supportive properties.
• Fresh juices or smoothies: Juices and smoothies made from fresh fruits and vegetables, such as oranges, carrots, and kale, have a high concentration of nutrients easily absorbed by the body to keep your immune system strong. 
• Ginger/turmeric infused water: Ginger has antimicrobial and anti-inflammatory properties, and turmeric contains curcumin—a powerful antioxidant and anti-inflammatory compound with immune-modulating effects.

Supplements

Dietary supplements and herbal extracts provide concentrated doses of specific vitamins and minerals that may help support immune function, though they are not usually necessary if you’re eating a balanced diet. A few popular supplements for immune support include:

• Vitamin C: Widely used as an immune booster, vitamin C supplements can support immune cell function and may reduce the severity and duration of illnesses. 
• Vitamin D: Supplementing with vitamin D can help optimize immune function, especially if you have a vitamin D deficiency. 
• Zinc: Zinc supplements are known to have antiviral effects, improve vaccination responses, and reduce the risk of lower respiratory tract infections.
• Elderberry extract: Often used to relieve cold and flu symptoms, research shows that elderberry supplements may help reduce the duration of the flu and the common cold. It may also prevent complications. 
• Echinacea: Echinacea supplements may stimulate immune function and help fight off infections.

Vaccines

Vaccines train your body’s immune system to recognize and defend against specific diseases.

When you get a vaccine, your immune system learns how to recognize and fight that particular germ, so if you are exposed to that germ in the future, you do not get sick or have protection from complications of the disease.

Vaccines help protect against many different diseases, including, but not limited to:

When to Take Immune System Boosters

Foods that contain immune-boosting nutrients like vitamin C and probiotics can help strengthen your immune system but cannot guarantee complete protection from getting sick. There are certain times when you may benefit from taking immune system boosters, such as: 

• After spending time with a sick person
• When you’re experiencing signs of low immunity
• When you feel the initial symptoms of sickness (e.g., runny nose, sore throat, fatigue)
• When you’re sick and want to help your body heal 

When you’re sick, immune boosters may help relieve symptoms and support your body’s healing process. Vitamin C and zinc, for example, may help reduce the duration and severity of common cold symptoms and are known for their relatively quick impact.

If you have signs of low immunity or are immunocompromised due to an underlying medical condition (e.g., rheumatoid arthritis, cancer), immune boosters may help enhance your immune function and strengthen your body’s ability to fight infections. 

Signs of a weaker immune system may include:

• Frequent infections, especially from organisms that don’t typically cause infections (e.g., respiratory infections, urinary tract infections, skin infections) 
• Delayed or prolonged recovery from infections or illnesses 
• Chronic fatigue, even with adequate sleep and nutrition 
• Wounds (e.g., cuts, scrapes) take longer to heal than usual 

The fastest way to boost your immune system is to focus on quality sleep, reduce stress, moderate exercise, and eat a well-balanced diet. There are no shortcuts to immune health, and the best immune system boosters are the strategies you can stick with long term.

Summary

Although immune boosters can be helpful, keeping your immune system strong is a continuous process, not an instant fix. Healthy lifestyle habits—including a nutrient-dense diet, regular exercise, adequate sleep, stress management, and healthy body weight—are ideal for maintaining a robust immune system. 

Supplements are also helpful for some individuals. Consult a healthcare provider for personalized advice and guidance around supplements based on your needs.