You may have heard a thousand times that maintaining a strong immune system is vital to staying healthy. But it’s just a fact, a strong immune system protects you from disease causing pathogens. A strong immune system makes you fall sick less often and protects the body from the damage caused by these diseases.
While a healthy diet with foods rich in antioxidants can help to improve the immune system there are multiple natural immune booster supplements that are also beneficial to develop and maintain a strong immunity. In this blog, we will understand the 15 best supplements for immune support.
Best Supplements for Immunity
Vitamin C
Vitamin C is one of the most immune boosting supplements. Vitamin C is known for its antioxidant properties that help to prevent damage caused by free radicals. There are multiple ways vitamin C helps to promote a healthy immune system. Vitamin C helps to promote cellular death by clearing out old cells and replacing them with new ones, functions as an antioxidant, protects against oxidative stress and reduces the duration and severity of upper respiratory tract infections, including the common cold.
Multiple studies have proved that regular consumption of vitamin C helps to improve the immune response of the body. Experts recommend taking 1000mg of vitamin C daily for immune system. However, when choosing vitamin C supplements for the immune look for a natural source of vitamin C such as amla extract instead of synthetic ones like ascorbic acid. Natural sources have more bioavailability and help fulfill your daily vitamin C requirements (1).
Zinc
Zinc is also an important mineral to boost immune health. It is usually added with other immunity supplements like vitamin C or vitamin D. Zinc helps in immune cell development and communication, reduces inflammation, protects tissue barrier in the body and prevents foreign pathogens from entering. Deficiency of zinc can affect the body’s immune response.
According to the experts taking 40mg of zinc helps people to boost their immune system and reduces the length of illness like the common cold (2).
Vitamin D
Vitamin D is also an essential vitamin to boost immunity. Vitamin D helps to improve pathogen-fighting effects of monocytes and macrophages known as white blood cells. Zinc also helps to reduce inflammation in the body. Vitamin D deficiency is very common around the world hence it is important to take vitamin D supplements to maintain immune function. It is recommended to consume 600IU of vitamin D daily to prevent deficiency
A study found that supplementing with vitamin D significantly decreased the risk of respiratory infections in people deficient in this vitamin and lowered infection risk in those with adequate vitamin D levels (3).
Elderberry
Elderberry also known as Sambucus nigra is a fruit whose extract is used in many immune boosting supplements. Black elderberry extract has been shown to help reduce the severity and length of influenza. It is high in antioxidants that help to reduce oxidative stress which can lead to diseases like type-2 diabetes and cancer. Elderberry extract has also been found to inhibit the growth of bacteria and improve symptoms of sinusitis and bronchitis.
According to a study, elderberry extract supplements helped participants reduce upper respiratory infection by viral infection (4). Elderberry supplements are most commonly available in syrup form.
Medicinal Mushroom
Using medical mushrooms to treat infection and prevent diseases is an ancient practice. There are multiple studies that prove using medical mushrooms can help to boost your immune system.
A study in 79 adults found that supplementing with 1.7 grams (g) of cordyceps mycelium culture extract a type of medical mushroom led to a 38% increase in the activity of natural killer (NK) cells, a type of white blood cell that protects against infection (5). Certain types of medical mushrooms can also help to prevent cancer. Consult a healthcare professional before taking medicinal mushrooms.
Astragalus
Astragalus is a flowering plant that has been used for its medicinal properties in Chinese culture for centuries. Astragalus benefits include immune-boosting, anti-aging and anti-inflammatory effects. Astragalus is used to treat a variety of ailments, such as fatigue, allergies and the common cold. Some research suggests that astragalus may increase your body’s production of white blood cells, which are the cells of your immune system responsible for preventing illness.
Selenium
Selenium is an essential mineral for immunity. Things such as smoking, alcohol and stress cause excess free radicals which causes oxidative stress and weaken the immune system. Selenium acts as an antioxidant reducing the number of free radicals.
Garlic
Garlic extract is used in ayurvedic supplements for immunity. Although we can eat garlic naturally garlic extract offers better and faster absorption of beneficial nutrients. Most garlic extract contains a compound called Allicin which contains sulfur that is responsible for the taste and smell in garlic. Garlic extract has anti-inflammatory, antiviral, and immunomodulating properties.
One study found that 146 healthy volunteers were given either garlic supplements or a placebo for 3 months. The garlic group had a 63% lower risk of getting a cold.
Andrographis
Andrographis is a medicinal herb that is important to boost the immune system. Andrographis supplements are made from active part of the andrographis herb, called andrographolide. It contains andrographolide, a terpenoid compound that may have antiviral effects against several respiratory disease-causing viruses.
Licorice
Licorice supplements are made from root extracts that contain beneficial compounds like glycyrrhizin, which has antioxidant, antimicrobial, and anti-inflammatory properties. The antioxidants, antimicrobial and anti-inflammatory properties of glycyrrhizin can help to protect against diseases like influenza virus, hepatitis A, B and C, herpes and arboviruses.
Pelargonium sidoides
Pelargonium sidoides is used in natural immune boosting supplements. It protects the body by killing the bacteria and preventing bacteria from attaching to surfaces within the body. A study found that Pelargonium sidoides help alleviate symptoms of acute viral respiratory infections, including the common cold and bronchitis.
B-complex Supplements
B-complex supplements containing vitamin B6 and B12 are good for improving the immune system. Pyridoxine or vitamin B6 helps make white blood cells and T cells, which are important for a healthy and strong immune system. Cobalamin or vitamin B12 helps make genetic material and red blood cells and is important for keeping your nerve cells healthy. You can also take multivitamins that contain B-vitamins.
Curcumin
Curcumin is an active compound of turmeric. Curcumin has strong anti-inflammatory properties. Curcumin supplements help to improve overall immune response to of the body.
Echinacea
Echinacea is a group of flowering plants from the daisy family. There are total of nine species but only three are used as medicinal supplements. Echinacea plants are rich in plant compounds that function as antioxidants. Some of these antioxidants include flavonoids, cichoric acid, and rosmarinic acid. Echinacea plants contain compounds called alkamides, which can further enhance antioxidant activity.
Propolis
Propolis boosts the immune system by exhibiting antimicrobial, anti-inflammatory, and antioxidant properties, shielding against infections, and promoting overall well-being, enhancing the body’s natural defense mechanisms and resilience.
Conclusion
We hope this blog has made you understand the best natural supplements that can help you improve your immunity. Lifestyle changes, poor diet and bad habits can impact on the immune system. Maintaining a strong immune system throughout the year protects you from seasonal diseases. Incorporate the above mentioned supplements in your daily life to stay healthy and active.
FAQs
1. What is the strongest immune system booster?
Vitamin C is the strongest immune system booster.
2. What to drink for immunity?
Drink fruit juice or smoothies of fruits high in vitamin C like orange, lemon, pomegranate etc.
3. What is a natural immune booster?
Foods rich in antioxidants are natural immune boosters.
4. What are 7 ways to boost your immune system?
The seven ways to boost immunity are
- Diet rich in antioxidants
- Regular exercise
- Stress management
- Adequate sleep
- Avoiding alcohol and smoking
- Maintain good hygiene
- Take immune boosting supplements
5. Which foods increase immunity?
Food rich in vitamins and minerals increases immunity.
Good