Cold and flu season is here, bigtime. These are the best vitamins to take for your immune system, according to nutrition experts.
Your immune system often works overtime this time of year. Cold and flu season is here, there’s lots of indoor socializing, plus there’s so much going on that can stress you out and leave you prone to getting sick. Keeping yourself healthy is key, because the right nutrients can help you sustain a good defense against illness.
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Keep reading to gather a list of the best vitamins for your immune system. Remember to always speak with your licensed healthcare practitioner before changing your diet or regimen of vitamins.
When you think about the best vitamins for your immune system, you might typically think about pills and capsules. But nutrition doesn’t only come in pill form, Sharon Palmer, RDN, a nutritionist from Ojai, CA, says: “These can be via diet—not only supplemental form,” Palmer says. In fact, some experts suggest nutrition through your diet is a better-quality way to get what you need and absorb vitamins effectively.
Palmer’s favorites for immune health include vitamins C, E, D; zinc, probiotics, fiber, and mushrooms.
Best vitamins for your immune system
1. Vitamin C
“I see people taking large doses of vitamin C—but the research is mixed on the benefits of this,” Palmer says.
A 2017 study published in Nutrients suggested that vitamin C is essential for a strong immune system, but according to the National Center for Complementary and Integrative Health, it can’t prevent colds.
“I recommend getting enough of this high-antioxidant vitamin through foods to support a healthy immune response,” Palmer adds.
2. Elderberry
Though she sees a lot of people using elderberry to help their immune systems, Palmer says the “evidence isn’t very strong to support the benefits of this supplement.” Plus, once you have an infection, some experts say elderberry won’t do much good.
According to the Cleveland Clinic, there is conflicting research as to whether elderberry can shorten the flu, and one 2019 study published in Complementary Therapies in Medicine questioned whether it can help with upper respiratory symptoms.
3. Zinc
Zinc plays a vital role in your immune system, according to the Mayo Clinic, but don’t take too much.
Palmer agrees. “If you take excessive doses of some supplements (i.e., zinc) it can even weaken immunity,” she says.
“As with all supplements, it’s important to discuss them with your physician, and also ensure the products you choose have third-party verification to ensure you’re getting what you want in those bottles,” Palmer says.
4. Selenium
You may not go seeking out a selenium supplement specifically, but the National Institutes of Health lists selenium as one that is crucial for proper immune function. A 2020 study published in Nutrients suggested selenium assists in cell function, and not getting enough can leave you more prone to infections—so check if your multivitamin contains an amount.
“Selenium is a powerful antioxidant that protects our cells from damage and regulates immune function,” Ali Bandier, RD, a registered dietitian in New York: “Like most any other vitamin, you can take too much selenium.”
Food sources of selenium include Brazil nuts, fish and shellfish, poultry and meat, fortified cereals, whole-wheat bread and beans and lentils, Bandier adds.
5. Vitamin A
Vitamins C and D aren’t the only immune system superstars. Multiple studies have demonstrated how important vitamin A is in immune function.
6. Vitamin D
The message on vitamin D’s benefits is probably loud and clear by now—make sure you’re getting enough because it helps so many aspects of bodily function especially your immune system. According to the Centers for Disease Control and Prevention (CDC), vitamin D helps your body combat invaders like viruses and bacteria. Some research even shows that not having enough vitamin D can lead to autoimmune diseases—so be sure you’re getting what your body needs.
Many people have low levels and have a hard time getting enough in their diets—or getting enough sunlight exposure, which can deliver a good dose (but can be more scarce in the darker months). These people can benefit from a vitamin D supplement that meets their needs, Palmer says.
When we talk about the best vitamins to take for immunity, this one isn’t in a ton of foods like some of the others mentioned here. Even if you eat vitamin D-rich food, you may not get enough, so this may a supplement to put on your list.
“Vitamin D in particular became popular during the pandemic and a systemic review of 13 randomized controlled trials found that high-dose vitamin D has potential benefits in reducing the length of a hospital stay for COVID-19, as well as ICU admission rates,” Bandier says. “But there was not a significant statistical difference on the overall effect on mortality.”
Other immune system must-haves
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According to a 2020 study published in Nutrients, the following also play a role in proper cell function:
- folate
- iron
- vitamin B6
- vitamin B12
- copper
- vitamin E
- magnesium
With optimal levels of these macronutrients, your body can keep its immune system functioning effectively.
What are the best vitamins for my immune system?
Remember, keeping your immune system strong isn’t just about taking vitamins and supplements. Getting enough sleep, washing your hands, considering vaccines, and thwarting stress are valuable to stave off infections. Your immune health also involves natural barriers such as skin and mucus that protect your body from pathogens. Poor diet, environmental toxins, and stress can also depress the immune system—so focusing on those can help, too.
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