Simple ways to boost 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 15 supplements that are known for their immune-boosting potential.
1. Vitamin D
Vitamin D enhances the pathogen-fighting effects of monocytes and macrophages — white blood cells that are important parts of your immune defense — and decreases inflammation, which helps promote immune response.
Many people are deficient in this important vitamin, which may negatively affect immune function. In fact, low vitamin D levels are associated with an increased risk of upper respiratory tract infections, including influenza and allergic asthma.
Some studies show that supplementing with vitamin D may improve immune response. In fact, recent research suggests that taking this vitamin may protect against respiratory tract infections.
In a 2019 review of randomized control studies in 11,321 people, supplementing with vitamin D significantly decreased the risk of respiratory infections in people deficient in this vitamin and lowered infection risk in those with adequate vitamin D levels.
This suggests an overall protective effect.
Other studies note that vitamin D supplements may improve response to antiviral treatments in people with certain infections, including hepatitis C and HIV.
Depending on blood levels, anywhere between 1,000 and 4,000 IU of supplemental vitamin D per day is sufficient for most people, though those with more serious deficiencies often require much higher doses.
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2. Zinc
Zinc is a mineral that’s commonly added to supplements and other healthcare products like lozenges that are meant to boost your immune system. This is because zinc is essential for an immune system function.
Zinc is needed for immune cell development and communication and plays an important role in inflammatory response.
A deficiency in this nutrient significantly affects your immune system’s ability to function properly, resulting in an increased risk of infection and disease, including pneumonia.
Zinc deficiency affects around 2 billion people worldwide and is very common in older adults. In fact, up to 30% of older adults are considered deficient in this nutrient.
In a 2019 study in 64 hospitalized children with acute lower respiratory tract infections (ALRIs), taking 30 mg of zinc per day decreased the total duration of infection and the duration of the hospital stay by an average of 2 days, compared with a placebo group.
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3. Vitamin C
Vitamin C is perhaps the most popular supplement taken to protect against infection due to its important role in immune health.
This vitamin supports the function of various immune cells and enhances their ability to protect against infection. It’s also necessary for cellular death, which helps keep your immune system healthy by clearing out old cells and replacing them with new ones.
Vitamin C also functions as a powerful antioxidant, protecting against damage induced by oxidative stress, which occurs with the accumulation of reactive molecules known as free radicals.
Oxidative stress can negatively affect immune health and is linked to numerous diseases.
Supplementing with vitamin C has been shown to reduce the duration and severity of upper respiratory tract infections, including the common cold.
A large review of 29 studies in 11,306 people demonstrated that regularly supplementing with vitamin C at an average dose of 1–2 grams per day reduced the duration of colds by 8% in adults and 14% in children.
Interestingly, the review also demonstrated that regularly taking vitamin C supplements reduced common cold occurrence in individuals under high physical stress, including marathon runners and soldiers, by up to 50%.
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Additionally, high-dose intravenous vitamin C treatment has been shown to significantly improve symptoms in people with severe infections, including sepsis and acute respiratory distress syndrome (ARDS) resulting from viral infections.
Still, other studies have suggested that the role of vitamin C in this setting is still under investigation.
All in all, these results confirm that vitamin C supplements may significantly affect immune health, especially in those who don’t get enough of the vitamin through their diet.
The upper limit for vitamin C is 2,000 mg. Supplemental daily doses typically range between 250 and 1,000 mg.
4. Elderberry
In test-tube studies, elderberry extract demonstrates potent antibacterial and antiviral potential against bacterial pathogens responsible for upper respiratory tract infections and strains of the influenza virus.
What’s more, it has been shown to enhance immune system response and may help shorten the duration and severity of colds, as well as reduce symptoms related to viral infections.
Elderberry supplements are most often sold in liquid or capsule form.
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5. Medicinal mushrooms
Medicinal mushrooms have been used since ancient times to prevent and treat infection and disease. Many types of medicinal mushrooms have been studied for their immune-boosting potential.
Over 270 recognized species of medicinal mushrooms are known to have immune-enhancing properties.
Cordyceps, lion’s mane, maitake, shitake, reishi, and turkey tail are all types that have been shown to benefit immune health.
Some research demonstrates that supplementing with specific types of medicinal mushrooms may enhance immune health in several ways, as well as reduce symptoms of certain conditions, including asthma and lung infections.
For example, a study in mice with tuberculosis, a serious bacterial disease, found that treatment with cordyceps significantly reduced bacterial load in the lungs, enhanced immune response, and reduced inflammation, compared with a placebo group.
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In a randomized, 8-week study in 79 adults, supplementing with 1.7 grams of cordyceps mycelium culture extract led to a significant 38% increase in the activity of natural killer (NK) cells, a type of white blood cell that protects against infection.
Turkey tail is another medicinal mushroom that has powerful effects on immune health. Research in humans indicates that turkey tails may enhance immune response, especially in people with certain types of cancer.
Many other medicinal mushrooms have been studied for their beneficial effects on immune health as well. Medicinal mushroom products can be found in the form of tinctures, teas, and supplements.
6 Other supplements
- Astragalus. Astragalus is an herb commonly used in Traditional Chinese medicine (TCM). Animal research suggests that its extract may significantly improve immune-related responses.
- Selenium. Selenium is a mineral that’s essential for immune health. Animal research demonstrates that selenium supplements may enhance antiviral defense against influenza strains, including H1N1.
- Garlic. Garlic has powerful anti-inflammatory and antiviral properties. It has been shown to enhance immune health by stimulating protective white blood cells like NK cells and macrophages. However, human research is limited.
- Andrographis. This herb contains andrographolide, a terpenoid compound found to have antiviral effects against respiratory-disease-causing viruses, including enterovirus D68 and influenza A.
- Licorice. Licorice contains many substances, including glycyrrhizin, that may help protect against viral infections. According to test-tube research, glycyrrhizin exhibits antiviral activity against severe acute respiratory-syndrome-related coronavirus (SARS-CoV).
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