Also, fit in foods with omega-3 fatty acids, like eggs, salmon and avocados, as well. All these foods will not only build up parts of your immune system, but can help you maintain a healthy weight.

Drinking plenty of water. Water intake can have many positive benefits for your immune system, including but not limited to aiding in digestion and preventing possible pathogens like a virus or bacteria from getting into the eyes, nose and mouth.

Prioritizing exercise. Moderate-intensity exercise can help maintain a healthy immune system. Getting enough sleep. If you get enough sleep, it will help your body fight off sickness and help succeed at the tips mentioned above.

Adults should get between hours of sleep each night. A well-supported immune system helps support your body through any lifestyle changes, whether physical, seasonal, or nutritional. Vitamin C Extra Strength mg Gummies.

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Vitamin D3 IU 25 mcg Tablets. Vitamin D3 IU 25 mcg Softgels. Vitamin D3 Maximum Strength 10, IU mcg. Super D Immune Complex. Vitamin D3 IU mcg Fast Dissolve Tablets. Elderberry Capsules with Vitamin C and Zinc. Kids First® Elderberry with Vitamin C and Zinc Gummies. The immune system is a wonderfully complex system of blood cells, tissues and organs that join forces to protect you.

Role of dietary fiber in promoting immune health-an EAACI position paper. National Institute for Occupational Safety and Health. Vital body processes. American Psychological Association. Stress effects on the body.

Centers for Disease Control and Prevention. Six tips to enhance immunity. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.

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Use limited data to select content. List of Partners vendors. Wellness Nutrition Vitamins and Supplements. By Ashley Mateo has over a decade's worth of experience covering fitness, health, travel, and more for publications including the WSJ, Men's Journal, Women's Health, and more.

Ashley Mateo. health's editorial guidelines. Medically reviewed by Arno Kroner, DAOM. Arno Kroner, DAOM, LAc, operates a private practice in Santa Monica where he specializes in acupuncture, herbal medicine, and integrative medicine.

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For that reason, some researchers recommend elderberry supplements only be used in the early course of COVID It should be noted no published research studies have evaluated the use of elderberry for COVID These recommendations are based on previous research done on elderberries.

A systemic review of elderberry 43 concluded:. Taking elderberry supplements may help reduce upper respiratory symptoms caused by viral infections and help alleviate flu symptoms. However, elderberry also has risks.

More research is needed. 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 recognized species of medicinal mushrooms are known to have immune-enhancing properties 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 In a randomized, 8-week study in 79 adults, supplementing with 1.

Turkey tail is another medicinal mushroom that has powerful effects on immune health. Research in humans indicates that turkey tail may enhance immune response, especially in people with certain types of cancer 48 , 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 50 , 51 , 52 , Many types of medicinal mushrooms, including cordyceps and turkey tail, may offer immune-enhancing and antibacterial effects.

According to results from scientific research, the supplements listed above may offer immune-boosting properties. However, keep in mind that many of these potential effects these supplements have on immune health have not been thoroughly tested in humans, highlighting the need for future studies.

Astragalus, garlic, curcumin, and echinacea are just some of the supplements that may offer immune-boosting properties. Still, they have not been thoroughly tested in humans. Many supplements on the market may help improve immune health.

Zinc, elderberry, and vitamins C and D are just some of the substances that have been researched for their immune-enhancing potential. However, although these supplements may offer a small benefit for immune health, they should not and cannot be used as a replacement for a healthy lifestyle.

Aiming to eat a nutrient-dense balanced diet, getting enough sleep, engaging in regular physical activity, and not smoking or considering quitting, if you smoke are some of the most important ways to help keep your immune system healthy and reduce your chances of infection and disease.

If you decide that you want to try a supplement, speak with a healthcare professional first, as some supplements may interact with certain medications or are inappropriate for some people. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Nutrition Evidence Based The 15 Best Supplements to Boost Your Immune System Right Now. Medically reviewed by Sade Meeks, MS, RD , Nutrition — By Jillian Kubala, MS, RD — Updated on February 1, An important note No supplement will cure or prevent disease.

Was this helpful? Vitamin D. Vitamin C. Medicinal mushrooms. Other supplements with immune-boosting potential. The bottom line. How we reviewed this article: History. Feb 1, Written By Jillian Kubala MS, RD.

Apr 19, Medically Reviewed By Sade Meeks, MS, RD. Share this article. Read this next. READ MORE. Is There a Link Between Long COVID and Anxiety? Medically reviewed by Francis Kuehnle, MSN, RN-BC.

Zinc is a trace mineral with crucial effects on the effectiveness of the cells and cytokines of our innate and adaptive immune systems. Zinc aids in fighting viruses, protects us from free radical damage to our cells, and has been shown to shorten the duration of a cold when given as a supplement.

Zinc is found at high levels in oysters, beef and crab, and in lower amounts in legumes, tofu, pumpkin seeds, cashews and other nuts and seeds. I recommend adding in 15 to 30 milligrams of zinc daily, especially during the fall and winter months and at the first signs of cold or flu.

This substance is the main active ingredient in turmeric root and has been shown to bestow multiple health benefits. In fact, there are more than human clinical trials showing the effectiveness of curcumin in treating diseases ranging from autoimmunity to Alzheimer's disease.

The magic of curcumin is how it decreases inflammation at multiple levels in the body, not only helping with symptom relief from pain and arthritis but also blocking inflammatory cytokines driving autoimmune disease, heart disease and diabetes. It also improves the health of our gut bacteria , which adds to our overall immune health.

Because curcumin is not absorbed well and one would have to eat copious amounts of turmeric root to have significant benefits, I recommend supplementing with 1, milligrams per day with food.

Heather Moday is a board-certified allergist, immunologist and functional medicine physician. She is also the author of " The Immunotype Breakthrough: Your Personalized Plan to Balance Your Immune System, Optimize Health, and Build Lifelong Resilience.

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