How to Boost Your Immune System (Supplements & More)

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A healthy immune system touches every aspect of overall wellness. Maintaining a healthy immune system should be part of any long-term health strategy, but there are ways to boost your immune system even when you’re not feeling your best. 

Supplements that include vitamin C, vitamin A, zinc, and other ingredients proven to provide immune support are a great start.

Vitamins & Supplements for Immunity

Immune supplements in the form of multivitamins with vitamins and minerals linked to healthy immunity can work to support a healthy immune system.

A dietary supplement like PrimeHealth Daily Immunity is a blend of nutrients that can support healthy immune function, antioxidant activity, and respiratory health. 

Let’s look at some of the best ingredients in immunity support supplements.

1. Vitamin C

Vitamin C is a powerful antioxidant essential to immune system function. It protects against oxidative stress, neutralizes free radicals, and stimulates white blood cell activity. It can also reduce the severity and length of certain illnesses.

2. Vitamin D3

Vitamin D3 improves immune responses against bacteria and viruses. A vitamin D deficiency can have the opposite effect and put you at a higher risk of respiratory infections and similar conditions.

3. Vitamin A

Vitamin A is one of the most studied vitamins for immune system health. It’s a known anti-inflammatory and essential to the integrity of your immune cells. It’s also the body’s best infection fighter, thanks to its effects on your body’s tissues and mucosal surfaces.  

4. Zinc

Zinc is popular in immune-boosting tablets, gummies, lozenges, and softgels because it’s essential to immune function. It reduces the risk of infection and supports immune cell development, including natural killer cells. These cells limit tumor development and the spread of infection

Zinc supplementation has been shown in some studies to reduce the length of colds and viral infections by a few days. 

5. Quercetin

Quercetin is a flavonoid, or plant pigment, that boosts immune defenses with its antioxidant and anti-inflammatory properties. Studies show it also modulates histamine release when your body is exposed to allergens.

6. Elderberry

Black elderberry is a popular intervention in the treatment of respiratory illnesses. Research shows it may reduce the duration and severity of influenza virus symptoms thanks to its antibacterial properties.

7. Probiotics

Probiotics promote a balanced gut microbiome. This isn’t just important to gut health, but a vital component of a healthy immune system. A strong intestinal lining, with a healthy variety of commensal bacteria (the good stuff!) and healthy gut tissue makes it more difficult for harmful (pathogenic) bacteria and inflammatory conditions at those sites to take hold.

8. Omega-3s

Fatty fish appears on lists of immune-healthy foods because it’s an excellent source of omega-3 fatty acids. Omega-3s regulate immune cell function and fight against inflammation, a big reason why they’re highly utilized in inflammatory and autoimmune conditions.

9. NAC (N-acetyl-cysteine)

NAC is known to improve immune system response in cases of oxidative stress, especially respiratory conditions. Studies show it can be used as a therapeutic tool in managing chronic bronchitis, chronic obstructive pulmonary disease (COPD), and cystic fibrosis.

10. NAD+ (Nicotinamide Adenine Dinucleotide)

The coenzyme NAD+ is essential to metabolic function, and it also supports the body’s immune system responses as a known anti-inflammatory. Research shows it has promise as a therapy against viral conditions.

11. Turmeric

Turmeric contains curcumin, an antioxidant and anti-inflammatory that supports a balanced immune system. Additional health benefits of turmeric include improved gut health and reduced cortisol, the body’s stress hormone.

12. Echinacea

Echinacea is one of the most widely used herbal remedies for battling infections and improving respiratory symptoms. Like zinc, it has been linked to immune health because it may increase natural killer cells in the body.

13. Selenium

This mineral supports the production and function of immune cells responsible for fighting against cell damage and infection. Too little selenium in the body has been linked to chronic inflammation and immune-related illnesses.

14. B Vitamins

B complex vitamins like B6 and B12 support healthy immune cell development and make it easier for your body to fight against infection. Deficiencies in B12 can lead to chronic fatigue and adverse nervous system effects.

15. Magnesium

Healthy levels of magnesium reduce inflammation, reduce your risk of infectious diseases, and support the production of important antibodies. Deficiencies can lead to long-term immune dysfunction and a higher risk for conditions caused by oxidative stress.

Read Next: 8 Benefits of Magnesium Backed by Science 

16. Reishi Mushrooms

Reishi mushrooms have been linked to a variety of health benefits that include cancer-fighting potential, improved heart health, and reduced depression risk. More research is underway in these areas, but multiple studies point to anti-inflammatory effects and white blood cell support.

An Immune-Friendly Diet

An immune-friendly diet is less about eating a few “superfoods” and more about understanding your body’s response to food. 

To support your immune system, you should eat a variety of nutrient-rich, minimally-processed foods that support overall wellness. Those include:

  • Leafy green vegetables
  • Citrus fruits
  • Whole grains
  • Garlic
  • Ginger
  • Fatty fish (e.g., salmon and herring high in omega-3s)
  • Probiotic foods (e.g., yogurt and kimchi)

Understanding your body’s triggers is the most crucial piece of any immune system-boosting approach. 

For example, people with autoimmune conditions may be sensitive to nightshade foods like peppers and tomatoes. Gut conditions like small intestinal bacterial overgrowth (SIBO) may also affect your immune system.

Before starting any new diet, work with your healthcare provider to identify possible triggers for your symptoms and medical advice that allows for a more holistic approach to your health.

How Your Lifestyle Affects Immunity

A healthy lifestyle is a key component of a healthy immune system. No matter how you choose to supplement your diet, there are things you should avoid to boost immunity in the short- and long-term. Here are a few of the big ones:

  • Stay hydrated.
  • Avoid smoking.
  • Get regular exercise.
  • Limit alcohol consumption.
  • Maintain a healthy weight.
  • Get enough sleep.
  • Minimize chronic stress.

As you age, a healthy lifestyle becomes even more important.

Age, Stress, and the Immune System

Age-related changes and chronic stress can both result in a weakened immune system. 

As we age, the body undergoes a natural process known as immunosenescence. The immune system becomes less efficient, which puts older individuals at risk for infectious diseases and aging-related conditions. Recovery times from these conditions can also increase.

The same strategies for a healthy immune system at any point in life apply to aging adults. 

A balanced diet and hydration with a focus on gut health, regular movement, and adequate sleep are all important. Work with a functional provider to improve your immune responses (particularly during cold and flu season or if you frequently get sick).

Managing stress becomes even more important as you get older. Chronic stress triggers the release of cortisol in the body. Elevated cortisol levels can increase inflammation in the body, accelerate aging, and weaken your immune system’s response to attacks on the body.

This includes chronic inflammatory conditions and infectious diseases. No matter how old you are, manage stress by maintaining social connections, limiting your alcohol consumption, and getting regular exercise.

If you’re older, try gentle movement like walking, stretching, or meditative practices. Get time outside to enjoy the positive benefits of nature. Research shows spending time in green spaces is beneficial to reducing stress levels.


Does being cold hurt your immune system?

Being cold doesn’t directly hurt your immune system, but it can make your body less effective at fighting airborne pathogens responsible for respiratory conditions like the cold and flu. The cold (and dry air) can affect immune system responses in your nose and upper airways.

What is the best way to boost immunity during pregnancy?

The best way to boost immunity during pregnancy is to take immune support supplements, stay hydrated, and get plenty of rest. Reducing stress as much as possible is also important.

What are the signs of a weak immune system?

Signs of a weak immune system include frequent colds and infections, gastrointestinal problems, chronic stress and fatigue, and wounds that are slow to heal.

How can I use honey to boost immunity?

You can use honey to boost immunity by adding it to warm water, tea, or as a natural sweetener. Honey is linked to both antioxidant and antimicrobial effects. 

Try PrimeHealth Daily Immunity

A healthy immune system is at the core of long-term health. Our daily supplement is safe and efficient to improve your body’s defenses and support immune function, antioxidant activity, and respiratory health.


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