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Deficiencies in certain vitamins, including vitamin C, zinc, and others, may weaken your immune system. Taking supplements of these vitamins may help support immune system function. No supplement will cure or prevent disease. With the 2019 COVID-19 pandemic, it’s especially important to understand that no supplement, diet, or other lifestyle modification other than physical distancing, also known as social distancing, and proper hygiene practices can protect you from COVID-19. Currently, no research supports the use of any supplement to protect against COVID-19 specifically. Keeping your immune system healthy year-round is key to preventing infection and disease. Making healthy lifestyle choices by consuming nutritious foods and getting enough sleep and exercise are the most important ways to bolster your immune system. In addition, research has shown that supplementing with certain vitamins, minerals, herbs, and other substances can help improve immune response and potentially protect against illness. However, note that some supplements can interact with prescription or over-the-counter medications you’re taking. Some may not be appropriate for people with certain health conditions.
Be sure to talk with a healthcare professional before starting any supplements. Here are 15 supplements that are known for their immune-boosting potential. Vitamin D is a fat-soluble nutrient essential to the health and functioning of your immune system. Many people are deficient in this important vitamin, which may negatively affect immune function. Some studies show that supplementing with vitamin D may improve immune response. In fact, recent research suggests that taking this vitamin may protect against respiratory tract infections. This suggests an overall protective effect. Vitamin D has been highly researched in connection with COVID-19 because of its effect on the immune system. Vitamin D is essential for immune function. Healthy levels of this vitamin may help lower your risk for respiratory infections. Zinc is a mineral that’s commonly added to supplements and other healthcare products like lozenges that are meant to boost your immune system. This is because zinc is essential for immune system function. Zinc is needed for immune cell development and communication and plays an important role in inflammatory response.
Zinc deficiency affects around 2 billion people worldwide and is very common in older adults. Nevertheless, many individuals in the United States have marginal zinc deficiency related to intake or absorption. What’s more, supplementing with zinc may be beneficial for those who are already sick. Excessive doses may interfere with copper absorption, which could increase your infection risk. Supplementing with zinc may help protect against respiratory tract infections and reduce the duration of these infections. Vitamin C is perhaps the most popular supplement taken to protect against infection due to its important role in immune health. This vitamin supports the function of various immune cells and enhances their ability to protect against infection. Vitamin C also functions as a powerful antioxidant, protecting against damage induced by oxidative stress, which occurs with the accumulation of reactive molecules known as free radicals. All in all, these results confirm that vitamin C supplements may significantly affect immune health, especially in those who don’t get enough of the vitamin through their diet.
The upper limit for vitamin C is 2,000 mg. Vitamin C is vital for immune health. Supplementing with this nutrient may help reduce the duration and severity of upper respiratory tract infections, including the common cold. Black elderberry (Sambucus nigra), which has long been used to treat infections, is being researched for its effects on immune health. Though it has been suggested that elderberry can help relieve symptoms of certain infections and the influenza virus, we also must be aware of the risks. It should be noted no published research studies have evaluated the use of elderberry for COVID-19 (42). These recommendations are based on previous research done on elderberries. Raw elderberries must be cooked to avoid risk of nausea, vomiting, or cyanide toxicity. Elderberry should be used under the direction of a qualified healthcare professional. Elderberry supplements are most often sold in liquid or capsule form. Taking elderberry supplements may help reduce upper respiratory symptoms caused by viral infections and help alleviate flu symptoms.
