Basak Gurbuz Derman / Moment / Getty Images
What is the Immune System?
There are two main aspects to the immune system: the innate and the adaptive immune system. The innate immune system is one you are born with, and it is the body's rapid response system. It works to attack antigens or invaders in the body. The adaptive or acquired immune system builds antibodies to protect your body from certain microbes, or germs, it encounters in the environment.
Did you know that your immune system keeps track of each germ it has ever defeated? This way, if your body encounters a germ it has fought in its immune system before, it can recognize and protect your body from it more effectively.
Your immune system's memory of the germs it encounters is stored in white blood cells. The white blood cells move through the blood and tissue in your body and attack harmful invaders such as viruses and bacteria.
Fortunately, you can support and improve the effectiveness of your immune system by maintaining a healthy diet, exercising regularly, drinking alcohol in moderation, and getting a proper amount of sleep. Taking melatonin can help you get better sleep, which will in turn support immune health.
A daily vitamin subscription is a great way to promote overall wellness, which includes your immune system. Your skin also plays a role in your immune system, and you can take certain vitamins and supplements for dry skin to help it stay hydrated and healthy. Additionally, the microbiome found in your digestive system is important to proper immune function. Probiotics and digestive enzymes can both help improve your digestion and boost your immune system.
Our Top 5 Supplements to Boost Immune Health
Each product featured here has been independently selected by the writer. You can learn more about our review methodology here. If you make a purchase using the links included, we may earn commission.
- Best Overall - Nested Naturals Elderberry Gummies
- Best Vitamin Bites for Immune Health - GEM Immunity Support
- Best Probiotic for Immune Health - Care/of Pocket Protector
- Best Gummies for Immune Health - Bulletproof Immune Gummies
- Best Immune Spray - Beekeeper's Naturals B.Immune Throat Spray
- Best for Vitamin C - NutraOne Immune One
- Best Zinc Supplement - Global Healing Liquid Zinc
- Best Herbal Option- Vital Plan Daily Herbal Supplement
Vitamins and Minerals that Support the Immune System
It's no secret that certain vitamins and supplements can aid your immune system to fight off potentially harmful infections. Here are some that stand out.
- Elderberry: There are around 30 different types of elder plants and trees globally. Sambucus nigra is the type that helps with healing and immune health. Elderberry consists of many vitamins and antioxidants.
- Vitamin C: Your body doesn't naturally produce Vitamin C. However, it has proven to have immense health benefits. Vitamin C helps the immune system's white blood cell production.
- Zinc: This supplement helps produce new immune system cells in your body.
- Vitamin D: Vitamin D helps to regulate the body's immune system.
- Vitamin E: This antioxidant is fat-soluble and helps protect cells from harmful 'free radicals' which are unstable atoms that can cause damage to cells; this response can lead to illness.
- Reishi mushrooms: There are three molecules in reishi mushrooms that are responsible for their health effects: triterpenoids, polysaccharides, and peptidoglycans. Studies have found that reishi mushrooms may be able to change the inflammation pathways in white blood cells.
Best Overall: Nested Naturals Elderberry Gummies
nestednaturals.com
These Nested Naturals Elderberry gummies include a vegan blend of vitamin C and Zinc to ensure thriving immune health. The blend of elderberry extract, vitamin C, and zinc can also provide wellness during travel and during the change of seasons.
Why buy: We like these Elderberry gummies because they contain around 100 mg of elderberry extract per gummy, and are vegan, gluten-free, and go through a four-part lab testing process. They also taste great and contain less than a gram of sugar each.Best Vitamin Bites for Immune Health: GEM Immunity Support
dailygem.co
GEM Immunity Essentials daily vitamin bites are an easy and delicious way to help boost your immune system. Each vitamin bite is made with real food ingredients including turmeric, pumpkin seeds, black pepper, chicory root, ginger root, stone fruit, oranges, and lemons.
Why buy: We love that these GEM vitamin chews provide a complete immune-boosting vitamin profile from natural, plant-based ingredients. GEM also offers a sustainable subscription model that sends you a reusable tin with your first order and refills in compostable pouches.
Best Probiotic for Immune Health: Care/of Pocket Protector
takecareof.com
Care/of Pocket Protector is a travel-ready probiotic powder that allows you to boost your immune system anywhere, anytime. It contains 3 billion CFUs of good bacteria strains for your gut to help support proper immune system functioning.
Why buy: We like that this probiotic powder is designed for on-the-go immune support, and that it comes in a red berry flavor. This immune-boosting probiotic powder is also non-GMO, gluten-free, and vegetarian.
Best Gummies for Immune Health: Bulletproof Immune Gummies
bulletproof.com
If you don't like swallowing pills or powders, try these Bulletproof Immune Gummies instead. They contain key nutrients like vitamin C, zinc, elderberry extract, and echinacea extract to support your immune system in a sugar-free Raspberry and Elderberry flavor.
Why buy: We like that these vitamin gummies for immune support contain high concentrations of vitamin C and zinc. They are also vegan and sugar-free, with only 5 calories per gummy, but taste great from natural flavors and stevia-leaf extract.
Best Immune Spray: Beekeeper's Naturals B.Immune Throat Spray
beekeepersnaturals.com
A unique way to boost your immune system, Beekeeper's Naturals B.Immune Throat Spray harnesses the power of bee propolis extract. This is a substance bees make out of tree and plant resins to help protect their hive from germs and infections, and it contains over 300 different nutrients, antioxidants, and minerals.
Why buy: We like that this spray offers a fast and natural way to help enhance your immune system. You can also use it to soothe a sore throat. It's made from all-natural ingredients and is certified keto and paleo-friendly.
Best for Vitamin C: NutraOne ImmuneOne
5starnutritionusa.com
5 Star Nutrition has an array of quality vitamins, minerals, and supplements. For immune health, we recommend the ImmuneOne supplement. It's formulated with vitamin C, elderberry, and echinacea to help improve overall wellness, with the added benefit of supporting lung health.
Why buy: ImmuneOne includes 1000 mg of vitamin C, as well as elderberry, Zinc, and vitamin A. We like that this supplement is made with natural ingredients like cinnamon, echinacea, and ginseng, without any artificial additives.Best Zinc Supplement: Global Healing Liquid Zinc
globalhealing.com
Every cell in your body uses Zinc, and it's an effective mineral to boost your immune system. It also helps the digestive system, and even encourages cell growth. Zinc is also great for skin complexion, sexual health, and supporting normal blood sugar.
Why buy: Global Healing Plant-Based Zinc is vegan, certified USDA organic, gluten-free, and is not tested on animals. We like that this Zinc is plant based and all natural. The Zinc is extracted from organic guava leaves, and comes with a one-year money-back guarantee.
Best Herbal Option: Vital Plan Daily Herbal
vitalplan.com
The Daily Herbal blend by Vital Plan is a unique herbal supplement created by Dr. Bill Rawls. His formula "works at the cellular level to address the modern-day stress factors associated with accelerated aging." The blend includes medicinal mushrooms, as well as Rhodiola and Turmeric extract.
Why buy: Daily Herbal includes five adaptogenic ingredients designed to support cell resilience, immune response, and microbiome balance. It can also boost energy and endurance because of the Rhodiola extract. The product is gluten and dairy free, and is also tested at a third-party lab for ingredient purity verification.How to Choose an Immune Supplement or Multivitamin
There are a few key aspects to look out for when shopping for immune supplements. Below is a list of what to look for when shopping for a supplement to help boost your immune system.
What to Look For
When comparing different brands of immune supplements, look for these things before you buy.
Clinical Research: Many immune supplements will inform you if they're clinically researched formulas, or formulated by doctors.
Transparency: Some supplement brands list all of the vitamins and minerals they use in the formula of their supplement. It's important to know exactly what you're ingesting, and where it came from.
Lab Testing: To guarantee what you're consuming is pure, and safe, look too see if a brand had their product tested at a third-party lab.
Non-Artificial Ingredients: Immune supplements with natural, non-artificial ingredients that are plant-derived or organic are always a good choice. If the brand uses animal products, check to see that they are sourced ethically and sustainably.
How to Read Labels
When reading the label of your supplement, be sure to notice the serving size. Oftentimes, the recommended serving size for a supplement is larger than simply taking one capsule or multivitamin. Some labels will specify the best time of day to take the supplement as well. Also take note of the ingredient list, and how much of the recommended daily intake it fulfills for certain vitamins and nutrients
It's also important to double check that the supplement was tested in a third-party lab for safety and quality. Note if the supplement is non-GMO, vegan, or gluten free. Many supplements will also tell you if it is free from certain allergens like soy and dairy.
Safety & Side Effects
Ingesting the right oral immune boosting supplements may be beneficial to your overall health. However, there are a few minor side effects to be aware of. Some common side effects of immune boosting supplements may include:
- Constipation
- Headache
- Cough
- Nausea
- Intense abdominal pain
Other, infrequent side effects may include:
- Backache
- Pain in arms or legs
- Chest pain
- Vomiting
- Abdominal bloating
Sometimes, when certain vitamins are ingested without food can cause stomach pain. Be sure to read the label to see if you should take an immune supplement with food and to be sure that you do not take more than the recommended amount. Most side effects from vitamin supplements are a result of taking too much at one time.
Certain vitamin and mineral supplements can interact with prescription medications. If you take prescription medicines, or are undergoing prescribed treatment for a condition, consult with your doctor before taking any additional supplements.
Takeaway
There are number of ways to help boost wellness and support a healthy immune system, and adding an extra immune-boosting supplement may help. Use our guide to find the best multivitamin or supplement to boost your immune system, and learn whether or not you should consider a supplement for immune health.
Audrey Nakagawa is the content creator intern at EcoWatch. She is a senior at James Madison University studying Media, Art, and Design, with a concentration in journalism. She's a reporter for The Breeze in the culture section and writes features on Harrisonburg artists, album reviews, and topics related to mental health and the environment. She was also a contributor for Virginia Reports where she reported on the impact that COVID-19 had on college students.
The scientists analyzed samples from meltwater rivers and fjords and found concentrations of dissolved mercury among the highest ever recorded.
Like Contaminated Rivers in China
Despite it being a pristine and remote environment, with no industrial activity or apparent source of pollution, runoff water coming from three different glaciers in southwest Greenland contains as much mercury as water in far more industrialized areas.
"Mercury concentrations this high would usually only be seen in quite contaminated systems. We compare it to contaminated rivers in China, because that's where similar kinds of concentrations have been found before," Hawkings, who is the lead author of the study published in Nature Geoscience, told DW.
Normal amounts of dissolved mercury in rivers are around 1 to 10 nanograms per liter (ng L-1 ). According to Hawkings, that is comparable to "a grain of sand in an Olympic size swimming pool." But in the water samples from southwest Greenland, the researchers found values of 150 ng L-1, far higher than average.
Unlike what is seen in China, the evidence indicates that the mercury in Greenland originates from natural geological sources in the ice sheet bed.
The findings were a surprise. Back in 2012, the scientists casually took water samples to test for mercury. Their intention was "to get an idea of what mercury concentrations were in the meltwaters, just because we could measure it," Hawkings recalled. That was when they came across high concentrations for the first time. At that point, however, the data was limited, as it was a pilot study.
When the group went back to Greenland in 2015 they decided to investigate a little more in detail, and again obtained similar results. Three years later, in 2018, they returned to the same region once more. The results confirmed what was first observed in 2012 and 2015.
"I just didn't quite believe it! Because the numbers were so high, it was so unexpected," Hawkings said. "As a scientist, there was an element of excitement, of finding something new that nobody else had looked at before. But also concern."
The group of researchers camped in front of the Leverett Glacier, where they collected some of the samples.
Why Is Mercury an Issue?
Mercury (chemical symbol: Hg) is a toxic heavy metal that occurs naturally in air, water, and soil ― through volcanic eruptions, for example. Its presence, however, is amplified through pollution caused by human activity. Coal power plants and gold mining, for instance, are responsible for much of the mercury released into the environment.
The World Health Organization (WHO) classifies mercury as one of the top 10 chemicals of major public health concern. Exposure to it, even in small quantities, can lead to numerous health problems including toxic effects on the nervous, digestive and immune systems, as well as in organs such as lungs, kidneys, skin and eyes.
Consumption of seafood is one of the main reasons for overexposure to mercury. The element accumulates in organisms and enters the aquatic food chain as methylmercury, which is its most toxic and concerning form.
The concerns about mercury's consequences for the environment and its effects on humans are so significant that in 2013, governments agreed to the Minamata Convention on Mercury. The global treaty entered into force in 2017. It requires countries to take action by addressing anthropogenic (human-caused) mercury emissions and phase out a variety of mercury-containing products, such as batteries, fluorescent lamps and thermometers.But, as Hawkings points out, the Minamata Convention "doesn't take into account these climatically sensitive natural sources that are much more difficult to manage than, say, closing a coal-burning power plant."
The study's results imply that the international community should start focusing on this issue.
Dangers May Increase With Global Warming
Despite naturally originating from the ice sheet bed, the mercury found in Greenland raises concerns. One of them has to do with global warming. Around 10% of the world's land area is covered by glaciers. As glacial systems increasingly melt, Hawkings affirms that should the results found in southwest Greenland be true to other parts of the island as well, a concerning trend could take place.
"Glaciers melting may mean more mercury in rivers and potentially in coastal systems," he said.
Linked to that is another point of alarm: The mercury could potentially endanger the health of Greenland's Indigenous people. Fishing is a primary food source and economic activity for these populations. The island is, in fact, a major exporter of shrimp, halibut and cod.
The degree to which mercury has made its way into the food web is uncertain, as the study only measured its concentration in water, so it remains difficult to assess the risks. "It's unclear yet just how dangerous the situation is for Indigenous populations of Greenland at the moment," said Hawkings.
Next Steps
Hawkings thinks it's urgent to learn more, as the Arctic systems are still understudied. How wide the effect is in Greenland, whether the mercury is going into coastal ecosystems and how local populations could be affected constitute some of the most important study topics to be explored.
"If the ice sheet is a source of mercury and it could exacerbate some of those effects, then people need to know about it and how to manage it," said Hawkings.
Reposted with permission from DW.
- New Study Changes Understanding of How Greenland's Ice Melts ... ›
- Greenland's Ice Sheet Has Reached 'Point of No Return' - EcoWatch ›
Buffy-headed marmoset (Callithrix flaviceps) rare species of marmoset, threatened of extinction, photographed in Santa Maria de Jetib, EspÍrito Santo - Brazil.
Species name:
The buffy-headed marmoset (Callithrix flaviceps)
Description:
This miniscule marmoset is a small, neotropical primate that weighs just 1 pound (460g) on average. It's endemic to the Atlantic forests of the southeastern region of Brazil, where it has the smallest distribution of any species in the Callithrix genus.
Courtesy Mountain Marmosets Conservation Program
Buffy-headed marmosets have a light, gray-brownish coat, with a cream-colored face, a yellowish-beige head and neck, and short, yellowish ear tufts. One endearing characteristic is the grayish shade of the fur above their eyes, which gives their faces a clownish appearance.
Where it's found:
These marmosets live mainly in the Atlantic forest fragments in the states of Espírito Santo and Minas Gerais, in southeastern Brazil. They range from south of the Rio Doce in Minas Gerais into the mountainous region of Espírito Santo state. The southernmost part of the species' range extends west into eastern Minas Gerais, where it's found in scattered localities in the Rio Manhuaçu basin as far as the Manhuaçu municipality.
The range of the species distribution overlaps with that of buffy tufted-ear marmoset (C. aurita), where a natural hybridization zone occurs.
Major threats:
The species inhabits areas that have suffered the effects of numerous anthropogenic pressures through extensive fragmentation and deforestation of forests due to expansion of urban areas, mining and agricultural activities. This has led to the replacement of native flora by pastures, coffee and eucalyptus plantations, as well as harmful activities like burning that are associated with agricultural expansion.
Peter Schoen (CC BY-SA 2.0)
In addition to these threats, the introduction of invasive primate species such as the common marmoset (C. jacchus) and black-eared marmoset (C. pencillata) precipitated a serious increase in competition and hybridization with the buffy-headed marmoset. Hybridization is particularly concerning as it leads to the loss of the genetic characteristics and could ultimately be a cause of extinction if the current scenario persists.
Another serious threat to the species comes from emerging diseases such as yellow fever, which since the last epidemic outbreak in 2016 has eliminated countless individuals of the species in the wild. We estimate that this has led to a sharp drop in C. flaviceps in some regions.
IUCN Red List status:
The buffy-headed marmoset status has only recently been updated to critically endangered by the IUCN Red List of Threatened Species due to a drastic population reduction. This decline is in large part the consequence of habitat destruction, the effects of hybridization and competition with invasive marmoset species, and the yellow fever epidemic that has reduced at least one of the more significant subpopulations by 90%.
Notable conservation programs or legal protections:
The Brazilian Ministry of Environment, through the ICMBio (Chico Mendes Institute for Biodiversity Conservation), has created National Action Plans that aim to prioritize conservation actions to support endangered species. The National Action Plan for the Conservation of the Atlantic Forest Primates and the Maned Sloth (PAN PPMA), created in 2018, covers 13 native species, including the buffy-headed marmoset and the closely related buffy-tufted marmoset, also an endangered species.
There are also initiatives for the conservation of marmosets, such as the Mountain Marmosets Conservation Program, which has been working in collaboration with several researchers and national and international institutions to put into practice the actions established by the PPMA PAN.
Through this program a series of guides, protocols and decision keys are currently being developed to conduct studies and research with C. flaviceps. and C. aurita. One of the actions originated from this international project was the creation of the Mountain Marmosets Conservation Center at the Federal University of Viçosa, which is the first center of primatology in the world focused exclusively on both mountain marmosets, and in developing conservation activities in situ and ex situ.
Our favorite experiences:
Carla: My favorite experience with this species came at a moment of great stress and concern.
I was conducting a primate community assessment at my study site, at the Private Protected Reserve of Natural Heritage — Feliciano Miguel Abdala in Caratinga, Minas Gerais, following the yellow fever outbreak that hit the southeastern region of the Atlantic forest late in 2016.
This site was once known for having one of the most important subpopulations of the species. However, the forest had become eerily quiet, and after several months of intense field work there were no signs of the groups that used to range this 4 square mile (1,000-hectare) forest fragment. I began to suspect the worse and to fear that the marmosets had been decimated and perhaps become locally extinct.
Fortunately, while I was conducting this monitoring, I finally managed to locate a couple of groups. It was a tremendous relief to me to see these animals and to know that they had not become locally extinct. Since that time I have been keeping track of these primates and I hope that our work will lead us to new findings and benefit their conservation in the wild.
Sarisha: I'm currently studying the buffy-headed marmoset at Macedônia Farm, a private natural reserve in Ipaba, a small town located in central Minas Gerais. Here I lead a population survey to contribute knowledge about the species locally and to develop conservation strategies.
There hadn't been any previous studies focusing on the species in this region, and we only had a few reports of their historic presence. Nevertheless, we managed to discover a few healthy and large groups, bringing a positive perspective for the species in the area.
For me, my favorite experience with this species has been observing these animals in the wild, in what remains of their natural habitat. The buffy-headed marmoset is a remarkable little primate, so for me it is these moments during fieldwork where I can appreciate their beauty and witness their dexterity in the trees.
What else do we need to understand or do to protect this species?
To effectively conserve this marmoset we need urgent studies concerning the occurrence of hybridization, interaction with the invasive species and the impacts of deforestation and yellow fever.
On top of that, there are significant knowledge gaps regarding their general behavior and ecology that we would like to fill by conducting further research.
Key research:
- Ferrari, S. F. (1988). The behaviour and ecology of the buffy-headed marmoset, Callithrix flaviceps (O. Thomas, 1903) (Vol. 1988). University College London.
- Ferrari, S. F. (2009). Social Hierarchy and Dispersal in Free-Ranging Buffy-Headed Marmosets (Callithrix flaviceps). The Smallest Anthropoids, 155–165. https://doi.org/10.1007/978-1-4419-0293-1
- Hilário, R. R. (2003). Padão de Atividades, Dieta e Uso do Habitat por Callithrix flaviceps na Reserva Biológica Augusto Ruschi, Santa Teresa, ES. Ecologia, May 2009, 1–115.
- Malukiewicz, J. (2019). A Review of Experimental, Natural, and Anthropogenic Hybridization in Callithrix Marmosets. International Journal of Primatology, 40(1), 72–98. https://doi.org/10.1007/s10764-018-0068-0
Carla B. Possamai is a biologist/primatologist researcher affiliated with the Brazilian ONG Muriqui Institute of Biodiversity. Possamai is the coordinator of the Primate Community of Caratinga project in Caratinga, Minas Gerais, which has been focusing on the studies and conservation actions regarding the buffy-headed marmosets amongst other critically endangered primate species. This project is currently funded by the Margot Marsh Biodiversity Foundation through Global Wildlife Conservation. Carla is also a long-term collaborator with Dr. Karen Strier at the Muriqui Project of Caratinga.
Sarisha Trindade is a veterinary/master's student at the Department of Animal Biology at Federal University of Viçosa, Brazil. Her research focuses on the ecology and conservation of Callithrix flaviceps in a natural private reserve and surrounding forests located in Ipaba, a small city in central Minas Gerais. This research is financed by the cellulose company Cenibra in partnership with the Department of Forest Engineering of Federal University of Viçosa. She also works in the Mountain Marmosets Conservation Center at the Federal University of Viçosa.
Reposted with permission from The Revelator.