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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 development would rely solely on groundwater, draining the San Pedro River and harming millions of migratory birds, including threatened and endangered species. Yet the Corps refused to analyze these staggering impacts, confining its analysis to a small fraction of the development.
The lawsuit, filed in U.S. District Court in Tucson, says the Corps failed to prepare a comprehensive environmental analysis of the entire development in violation of the Clean Water Act and the National Environmental Policy Act. The groups are asking the court to invalidate the permit and order the Corps to complete the necessary environmental analysis.
"The San Pedro River is the last remaining intact natural river ecosystem in southern Arizona—an oasis in the desert that supports a rich array of species, including millions of migratory songbirds," said Peter Else, chair of the Lower San Pedro Watershed Alliance, a landowner-based conservation association. "It is essential that we take every step to preserve this critical resource, protect wildlife habitat and migration corridors, sustainable rural lifestyles, and valuable recreation opportunities."
The proposed development would depend solely on groundwater to satisfy the water needs of approximately 70,000 people. That would dramatically increase demand on groundwater resources from approximately 800 acre-feet per year to a projected 8,427 acre-feet per year.
This magnitude of pumping would deplete surface flows along the San Pedro River and at the St. David Cienega, a groundwater-fed marsh within the San Pedro Riparian National Conservation Area. The development would also transform thousands of acres of upland habitat into impervious surfaces, increasing storm-water runoff, flooding and destructive sediment accumulation in the river.
The San Pedro riparian area contains about 40 miles of the upper San Pedro River.Bureau of Land Management
"Hydrology studies show that this development would suck the St. David Cienega dry and have a devastating impact on wildlife that depend on it for their survival," said Robin Silver, cofounder of the Center for Biological Diversity. "The science is clear that this level of water pumping would irreversibly degrade the riparian habitat and harm migratory birds, including multiple endangered and listed species. The Corps has abdicated its responsibility to consider these significant impacts."
The San Pedro River depends on groundwater contributions from the regional aquifer, especially during the driest times of the year. In 1988 Congress expressly reserved water rights for the conservation area to protect the river's aquatic and riparian resources, including the St. David Cienega.
Reports already show that groundwater pumping is depleting the aquifer at an unsustainable rate, threatening the future of the river and riparian habitat that is essential to wildlife.
"What is most alarming about this proposal for those along the Lower San Pedro River is that a new upstream city of 70,000 people will be pulling water from the ground in an unsustainable way. Most of that water will never be replaced. It's a potential death sentence for the Lower San Pedro," said Pearl Mast, board member of the Cascabel Conservation Association.
The Corps did not analyze the potential harm to the river or the conservation area caused by the development, claiming they are outside its "scope of analysis." The Corps confined its analysis to 1,919 acres, a small fraction of the proposed development.
"There is no rational basis for the Corps' refusal to consider the full impacts of the Vigneto development on these unique and critical resources," said Stu Gillespie, a staff attorney with Earthjustice. "This is a clear example of the Trump administration trying to game the system and shirk its duty to consider and disclose the impacts of its decisions."
"The San Pedro River is this incredible asset to our state, providing habitat for a diversity of species, a flyway for migratory birds and a wildlife viewing paradise for people from around the world," said Sandy Bahr, director of Sierra Club's Grand Canyon Chapter. "Several species that are dependent on the river are also threatened or endangered due to habitat loss. Arizona has allowed development and other diversions to dry up and destroy several important rivers. We cannot, we must not, allow the San Pedro to join that list."
"The San Pedro River was the first Global Important Bird Area for the United States and both birds and birders continue to flock to the critical and unique habitat the river provides," said Nicole Gillett, a conservation advocate with Tucson Audubon. "A development of this scale and design is unsustainable and will damage not only the environment but the economy built around it."
The lawsuit was filed by the Lower San Pedro Watershed Alliance, Sierra Club, Center for Biological Diversity, Tucson Audubon Society, Maricopa Audubon Society and Cascabel Conservation Association. The groups are represented by Earthjustice.
Trump Opens Door to Dangerous Fracking in Northern Arizona https://t.co/TOV5ngCmu9 #fracking #Arizona #publiclands… https://t.co/xPu1aUGS8G— EcoWatch (@EcoWatch)1527003537.0
"This reprieve from bad news on monarchs is a thank-you from the butterflies to all the people who planted native milkweeds and switched to organic corn and soy products," said Tierra Curry, a senior scientist at the Center for Biological Diversity. "But one good weather year won't save the monarch in the long run, and more protections are needed for this migratory wonder and its summer and winter habitats."
In 2014 conservationists led by the Center for Biological Diversity and the Center for Food Safety petitioned the U.S. Fish and Wildlife Service to protect the butterfly under the Endangered Species Act. The Fish and Wildlife Service's initial decision was that endangered species protection may be warranted, and a final decision will be issued by June.
"The question is whether the Trump administration wants to do Monsanto's bidding or protect monarchs for future generations," said George Kimbrell, legal director at the Center for Food Safety. "This year's count is a temporary reprieve that doesn't change what the law and science demands, which is that we protect monarchs under the Endangered Species Act before it's too late."
As recently as the mid-1990s, monarchs covered nearly 21 hectares of forest in their wintering ground, falling to less than 1 hectare in 2014. Scientists estimate that 6 hectares is the threshold to be out of the immediate danger zone of migratory collapse.
About 99 percent of all North American monarchs migrate each winter to oyamel fir forests on 12 mountaintops in central Mexico. Scientists from World Wildlife Fund Mexico estimate the population size by measuring the area of trees turned orange by the clustering butterflies.
Monarch butterflies west of the Rocky Mountains overwinter on the coast of California. Their numbers dropped to fewer than 30,000 this year, down from 1.2 million two decades ago.
A recent study found that if current trends continue, the western population has a 63 percent chance of extinction in 20 years and more than an 80 percent chance of extinction within 50 years. The western population is now at the threshold of extinction.
The caterpillars only eat milkweed, but the plant has been devastated by increased herbicide spraying in conjunction with corn and soybean crops that have been genetically engineered to tolerate direct spraying with herbicides. In addition to glyphosate, monarchs are threatened by other herbicides and by neonicotinoid insecticides that are toxic to young caterpillars.
Climate change also threatens to disrupt the monarch's migration and render its overwintering habitats unsuitable by the end of the century.
Graph by Tierra Curry, Center for Biological Diversity
5 Ways to Make a Difference in the Life of a #Monarch @HFSciencePub @jnp_mn @BetteAStevens https://t.co/ZDP5MNdneR— EcoWatch (@EcoWatch)1543329699.0
Dozens of Utahns gathered at the state Capitol to protest the lease sale, which included lands within 10 miles of internationally known protected areas. In addition to Arches and Canyonlands, the Bureau of Land Management leased public lands for fracking near Bears Ears, Canyons of the Ancients and Hovenweep national monuments and Glen Canyon National Recreation Area.
"Utahns have demonstrated their commitment to transition away from dirty fossil fuels through clean energy resolutions passed in municipalities across our state. Yet, these commitments continue to be undermined by rampant oil and gas lease sales, which threaten our public health, public lands, and economy. While Utah's recreational and tourism economies continue to flourish, these attempts to develop sacred cultural, environmental, and recreational spaces for dirty fuels remain a grave and growing threat." said Ashley Soltysiak, director of the Utah Sierra Club. "Utah is our home and the reckless sale of our public lands with limited public engagement is simply unacceptable and short-sighted."
Fracking in these areas threatens sensitive plants and animals, including the black-footed ferret, Colorado pikeminnow, razorback sucker and Graham's beardtongue. It also will worsen air pollution problems in the Uinta Basin and use tremendous amounts of groundwater. Utah just experienced its driest year in recorded history.
"This is a reckless fire sale of spectacular public lands for dirty drilling and fracking," said Ryan Beam, a public lands campaigner at the Center for Biological Diversity. "These red-rock wonderlands are some of the West's most iconic landscapes, and we can't afford to lose a single acre. Fracking here will waste precious water, foul the air and destroy beautiful wild places that should be held in trust for generations to come."
This lease sale is part of a larger agenda by Trump and Interior Secretary Ryan Zinke to ramp up fossil fuel extraction on public lands, threatening wildlife, public health and the climate. This year the BLM has offered more than 420,000 acres of public land in Utah for oil and gas extraction. The agency plans to auction another 215,000 acres in March. The Trump administration also has issued new policies, which are being challenged in court, to shorten public-comment periods and avoid substantive environmental reviews.
"BLM's shortsighted decision threatens Utah's red rock wilderness as well as significant cultural and archaeological resources," said Landon Newell, staff attorney with the Southern Utah Wilderness Alliance. "BLM's 'lease everything, lease everywhere' approach to oil and gas development needlessly threatens iconic red-rock landscapes and irreplaceable cultural history in the ill-conceived push for 'energy dominance.'"
Fracking destroys public lands and wildlife habitat with networks of fracking wells, compressor stations, pipelines and roads. Injecting toxic wastewater into the ground pollutes rivers and groundwater and causes earthquakes that damage infrastructure and property. Oil industry activities also pollute the air with dangerous toxins linked to human illness and death. The federal government's own report shows that oil and gas production on public land contributes significantly to U.S. greenhouse gas emissions.
Kara Clauser / Center for Biological Diversity
The data found that if all 30,000 visitors choose meat-based dishes at the conference's largest food court during the 12-day conference, they would contribute the equivalent of burning more than 500,000 gallons of gasoline or the greenhouse gas emissions attributed to 3,000 people flying from New York to Katowice.
The groups that compiled the research called on the United Nations to create a framework for host countries to prioritize climate-friendly menus at future climate meetings.
"The meat-laden menu at COP24 is an insult to the work of the conference," said Stephanie Feldstein, director of the Population and Sustainability program at the Center for Biological Diversity. "If the world leaders gathering in Poland hope to address the climate crisis, they need to tackle overconsumption of meat and dairy, starting with what's on their own plates. That means transitioning the food served at international climate conferences to more plant-based options with smaller carbon footprints."
The menu features twice as many meat-based options as plant-based ones. These meat dishes generate average greenhouse gas emissions four times higher than the plant-based meals. The two dairy-free, plant-based options generate one-tenth of the emissions.
In addition to higher greenhouse gas emissions, the meat-based dishes on the menu require nine times more land and nearly twice as much water as the plant-based dishes.
Melissa Amarello / Center for Biological Diversity
"What people eat at a conference may seem like small potatoes when it comes to curbing global emissions," added Farm Forward's Claire Fitch. "But if those at the forefront of global climate negotiations aren't going to 'walk the talk' at the highest-level climate conference, how can we expect the rest of the world to get on board?"
Studies have shown that it will not be possible to meet global climate targets without reducing meat and dairy consumption and production. Yet the need to tackle the overconsumption of animal-based foods has been largely absent from international climate negotiations and commitments. The majority of food-related efforts focus on improving production practices with few or no significant targets for shifting to less climate-intensive diets.
"We know that we cannot meet the Paris Agreement goals, or the 1.5C target, with business as usual," said Caroline Wimberly of Brighter Green, who will be in Katowice for COP24. "Food is not a matter only of personal choice, but an essential factor in solving the climate crisis. Demand-side policies and efforts, including food waste reductions and shifting diets—prioritizing populations with the highest consumption of animal-based foods—are critical in achieving a climate compatible food system and curtailing emissions."