Best Supplements for Immunity
It’s that time of year! It’s dark and cold and illness is in the air. In today’s fast-paced world, maintaining a robust immune system is more crucial than ever. While a balanced diet, regular exercise, and adequate sleep form the foundation of good health, targeted supplements can provide additional support to keep your immune system strong and resilient. I am a huge advocate for preventative health, but whether you are preventing an illness or going through the thick of it, these supplements will help you keep and get healthy as we navigate these next few months.
Vitamin C
Perhaps the most well-known, Vitamin C is a must-have during these winter months. It plays a critical role in promoting the production of white blood cells, which help the body fend off infections. Additionally, Vitamin C is a potent antioxidant, protecting cells from damage caused by free radicals. Taking Vitamin C daily helps prevent illness, and increasing your dose while sick allows your body to handle illness better.
Why It’s Beneficial:
Reduces the duration and severity of colds.
Enhances skin barriers, the body’s first line of defense.
Supports the repair and regeneration of tissues.
How to take it:
Vitamin C is found in citrus fruit, bell peppers, and strawberries. In supplement form I recommend taking 500mg twice daily for optimized immunity.
Quercetin
Quercetin is a flavonoid found in many fruits and vegetables, known for its powerful anti-inflammatory and antioxidant properties. It works synergistically with Vitamin C to enhance immune function. Quercetin also acts as an ionophore for Zinc, allowing it to better cross cell membranes and optimize efficacy.
Why It’s Beneficial:
Reduces inflammation and supports respiratory health.
Modulates the release of histamines, which can help alleviate allergies.
Strengthens the body’s antiviral defense mechanisms.
How to take it:
Quercetin is found in onions, apples, oats, berries and capers. It is hard to achieve a therapeutic dose from food alone, so I recommend taking 250mg daily with a meal (alongside zinc!).
Curcumin
Curcumin is the active compound in turmeric, and is celebrated for its potent anti-inflammatory and immune-modulating effects. It’s been studied extensively for its ability to reduce chronic inflammation, a key factor in immune dysfunction. You can learn more about the benefits of curcumin here.
Why It’s Beneficial:
Enhances the body’s response to infections.
Provides antioxidant protection against cellular damage.
Modulates the activity of immune cells, ensuring a balanced response.
How to take it:
Adding turmeric to meals is beneficial, but curcumin supplements with black pepper extract (piperine) improve absorption significantly. I recommend taking 500mg twice daily with a meal.
Zinc
Zinc is a trace mineral that plays a vital role in immune cell function and inflammatory responses. Deficiency in zinc can lead to a weakened immune system and increased susceptibility to infections. Zinc regulates gene expression and allows the growth of specialized immune cells. Taking zinc especially while sick is a great way to speed up recovery.
Why It’s Beneficial:
Supports the development and activation of T-cells.
Shortens the duration of colds and other upper respiratory infections.
Aids in wound healing and skin integrity.
How to take it:
Zinc is found in many foods like: oysters, lentils, eggs and beef. I recommend taking it in supplement form at doses of 15-30mg. Because zinc and copper fight for the same receptor on cells, I do not recommend taking zinc daily long term, but for bouts of 2-4 weeks at a time.
Vitamin D
Vitamin D is critical for overall health, and its role in immune function is well-documented. It enhances the pathogen-fighting effects of monocytes and macrophages, types of white blood cells that are important for defending against infections. Though sunshine is the best source of Vitamin D, our body has to work to convert Vitamin D2 from the sun into a usable form, D3. Furthermore, with many people living in areas with sun restriction and winter seasons, it is harder to achieve consistent levels of Vitamin D from the sun. I recommend using bloodwork as a guide to understand Vitamin D3 needs. Though the “normal range” for Vitamin D levels are anything above 30ng/mL, I recommend aiming for levels between 50-100 ng/mL to be considered optimal for immunity.
Why It’s Beneficial:
Regulates the immune response to prevent overactivity.
Reduces the risk of respiratory infections.
Supports healthy inflammatory responses.
How to take it:
Take anywhere from 1000-10,000IU daily of Vitamin D3 based on needs. Vitamin D is a fat-soluble vitamin, therefore it should be taken either in liquid form with an oil medium or alongside I fat-containing meal.
Elderberry
Elderberry is a traditional remedy with that has since become research backed with its antiviral and immune-boosting properties. It’s rich in anthocyanins, which help reduce inflammation and enhance immune defense. Elderberry also contains polyphenols which counteract oxidative stress. It is most helpful for respiratory diseases like common colds and the flu.
Why It’s Beneficial:
Inhibits the replication of viruses, particularly those causing colds and flu.
Shortens the duration and severity of upper respiratory infections.
Provides a natural source of antioxidants.
How to take it:
Elderberry syrups, gummies, teas or extracts are easy ways to incorporate this supplement into your routine. Try taking 15mL of elderberry syrup up to 4x/day when sick to manage symptoms.
Click here to view and shop my go-to brands for immune boosting supplements!
Other Immune Health Tips
While supplements can play a significant role in supporting immune health, they are most effective when paired with a nutrient-dense diet full of color, sleep, regular exercise, and stress management. Continue to prioritize stable blood sugar levels and increase fluids and hydration when sick to best support energy and recovery.
Which of these supplements have you tried? Let us know in the comments below!
