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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.
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 - NutraOne Immune One
- Best for Vitality - Vital Plan Daily Herbal Supplement
- Best for Bioavailability - Global Healing Liquid Zinc
- Best for Respiratory Health - Renew Life Everyday Immune Probiotic
- Best Gummy for Immune Health - Nested Naturals Elderberry Gummies
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: 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 for Vitality: 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.Best for Bioavailability: 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 for Respiratory Health: Renew Life Everyday Immune Probiotic 10 Billion
renewlife.com
Renew Life prioritizes wellness that is backed by science. They believe that the intake of probiotics is the only way to add bacterial species into the body's microbiome to help support a healthy immune response.
Why buy: Renew Life's Everyday Immune Probiotic 10 Billion helps improve overall wellbeing and immune health with a formula that includes probiotics, Zinc, and Vitamin C. The capsules are small, making it easier to swallow, and Renew Life offers a 60-day money-back guarantee.Best Gummies for Immune Health: Nested Naturals Elderberry Gummies
nestednaturals.com
These Elderberry gummies include a vegan blend of Vitamin C and Zinc to ensure thriving immune health. The blend of Elderberry and Vitamin C 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, are vegan, gluten-free, and go through a four-part lab test. They also taste great and contain less than a gram of sugar each.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.