Table of ContentsView AllTable of ContentsTypesWhen to Take ThemLifestyle Habits
Table of ContentsView All
View All
Table of Contents
Types
When to Take Them
Lifestyle Habits
Theimmune systemis your body’s defense, helping protect against infection fromharmful pathogenslikebacteriaandviruses. Dietary supplements containing vitamins, minerals, herbs, and other substances are popular immune system boosters.Many people use immune boosters to protect against illness and support the body’s healing process when fighting an infection.
This article explores the potential benefits of the most popularimmune system boosters, including vitamin C, vitamin D, zinc, echinacea, elderberry, andprobiotics. It also covers the best ways to build your immune system to support your overall health.
PeopleImages / Getty Images
What Kinds of Immune System Boosters Are Out There?
There are severalimmune boosters, and each offers benefits for strengthening your body’s natural defense mechanisms. These boosters encompass a range of approaches, including vaccines, nutritious foods, supplements, and lifestyle habits. Immune boosters can support your immune system and reduce the risk of illnesses. Here is an overview of the different types of immune system boosters and their potential benefits.
Vaccines
Vaccinestrain your body’s immune system to recognize and defend against specific diseases. Many vaccines contain small, harmless pieces of disease-causing germ or a weakened form of the germ itself. When you get a vaccine, your immune system learns how to recognize and fight that particular germ, so if you are exposed to that germ in the future, you do not get sick or have protection from complications of the disease.
Vaccines help protect against many different diseases, including:
Food
The best way to consumenatural immune boostersis through a nutrient-dense diet. Certain foods have immune-boosting properties due to their rich content of vitamins, minerals, antioxidants, and other beneficial compounds.
Incorporating theseimmune-boosting foodsinto your diet can provide your body with the nutrients it needs to enhance immune function and strengthen your defense against illnesses:
Eat These 15 Foods to Speed Up Cold Recovery
Supplements
Dietary supplements and herbal extracts provide concentrated doses of specific vitamins and minerals that may help support immune function, though they are not necessary if you’re eating a balanced diet. Some popular supplements for immune support include:
Chaga Mushroom Uses and Benefits
What to Look for When Shopping for Immune Boosting SupplementsWhen shopping for immune-boosting supplements, exercise caution if you see products that claim to be “immune-boosting” without scientific evidence to support the statement. While legitimate immune-supporting supplements are available, the market is flooded with misleading or unsubstantiated claims. Here are some guidelines to help you make informed decisions:Choose supplements from well-established brands known for their quality standards.Read the label carefully, checking for specific ingredients that support immune health (e.g., vitamin C, zinc).Look for supplements that have undergone independent testing or have quality assurance seals from ConsumerLab.com, NSF, or U.S. Pharmacopeia (USP).Talk to a healthcare provider to determine whether you will benefit from taking “immune boosting” supplements.
What to Look for When Shopping for Immune Boosting Supplements
When shopping for immune-boosting supplements, exercise caution if you see products that claim to be “immune-boosting” without scientific evidence to support the statement. While legitimate immune-supporting supplements are available, the market is flooded with misleading or unsubstantiated claims. Here are some guidelines to help you make informed decisions:Choose supplements from well-established brands known for their quality standards.Read the label carefully, checking for specific ingredients that support immune health (e.g., vitamin C, zinc).Look for supplements that have undergone independent testing or have quality assurance seals from ConsumerLab.com, NSF, or U.S. Pharmacopeia (USP).Talk to a healthcare provider to determine whether you will benefit from taking “immune boosting” supplements.
When shopping for immune-boosting supplements, exercise caution if you see products that claim to be “immune-boosting” without scientific evidence to support the statement. While legitimate immune-supporting supplements are available, the market is flooded with misleading or unsubstantiated claims. Here are some guidelines to help you make informed decisions:
Beverages
Certain beverages, such as green tea, herbal tea, and fresh juices, are a refreshing and flavorful way to support immune health. The following beverages can help keep you hydrated while providing nutrients to help fortify your immune defense:
When to Take Immune System Boosters
Foods that contain immune-boosting nutrients likevitamin Candprobioticscan help strengthen your immune system but cannot guarantee complete protection from getting sick. There are certain times when you may benefit from taking immune system boosters, such as:
When you’re sick, immune boosters may help relieve symptoms and support your body’s healing process.Vitamin Candzinc, for example, may help reduce the duration and severity ofcommon coldsymptoms and are known for their relatively quick impact.
If you have signs of low immunity or areimmunocompromiseddue to an underlying medical condition (e.g., rheumatoid arthritis, cancer), immune boosters may help enhance your immune function and strengthen your body’s ability to fight infections.
Signs of a Weak Immune SystemCertain signs can indicate your immune system is weak and could use a boost, including:Frequent infections (e.g., respiratory infections, urinary tract infections, skin infections)Delayed or prolonged recovery from infections or illnessesChronic fatigue, even with adequate sleep and nutritionFrequent digestive troubles (e.g., diarrhea, gas, constipation)High or chronic stressWounds (e.g., cuts, scrapes) take longer to heal than usual
Signs of a Weak Immune System
Certain signs can indicate your immune system is weak and could use a boost, including:Frequent infections (e.g., respiratory infections, urinary tract infections, skin infections)Delayed or prolonged recovery from infections or illnessesChronic fatigue, even with adequate sleep and nutritionFrequent digestive troubles (e.g., diarrhea, gas, constipation)High or chronic stressWounds (e.g., cuts, scrapes) take longer to heal than usual
Certain signs can indicate your immune system is weak and could use a boost, including:
What to Do When You Feel a Cold Coming On
Lifestyle Immune System Booster
Healthy lifestyle choicesare the best way to build and strengthen your immune system. To optimize your immune function, aim to:
Summary
Vitamin C, zinc, echinacea, vitamin D, and elderberry extract are popular supplements that may shorten the duration of certain illnesses, such as thecommon coldor the flu. Consult a healthcare provider for personalized advice and guidance around supplements based on your needs.
Although immune boosters can be helpful, keeping your immune system strong is a continuous process, not an instant fix. Healthy lifestyle habits—including a nutrient-dense diet, regular exercise, adequate sleep, stress management, and healthy body weight—are ideal for maintaining a robust immune system.
18 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institutes of Health: Office of Dietary Supplements.Dietary supplements: What you need to know.
U.S. Department of Health and Human Services.Vaccines protect you.
Mitra S, Paul S, Roy S, et al.Exploring the immune-boosting functions of vitamins and minerals as nutritional food bioactive compounds: A comprehensive review.Molecules. 2022;27(2):555. doi:10.3390/molecules27020555
NIH National Library of Medicine.Common colds: Does vitamin C keep you healthy?
Calder PC.Foods to deliver immune-supporting nutrients.Curr Opin Food Sci. 2022;43:136-145. doi:10.1016/j.cofs.2021.12.006
Khalid W, Arshad MS, Ranjha MMAN, et al. Functional constituents of plant-based foods boost immunity against acute and chronic disorders.Open Life Sci. 2022;17(1):1075-1093. doi:10.1515/biol-2022-0104
Govers C, Berkel Kasikci M, van der Sluis AA, Mes JJ.Review of the health effects of berries and their phytochemicals on the digestive and immune systems.Nutr Rev. 2018;76(1):29-46. doi:10.1093/nutrit/nux039
Verma T, Aggarwal A, Dey P, et al.Medicinal and therapeutic properties of garlic, garlic essential oil, and garlic-based snack food: An updated review.Front Nutr. 2023;10:1120377. doi:10.3389/fnut.2023.1120377
Wieland LS, Piechotta V, Feinberg T, et al.Elderberry for prevention and treatment of viral respiratory illnesses: a systematic review.BMC Complement Med Ther. 2021;21(1):112. doi:10.1186/s12906-021-03283-5
Aucoin M, Cardozo V, McLaren MD, et al.A systematic review on the effects ofEchinaceasupplementation on cytokine levels: Is there a role in COVID-19?.Metabol Open. 2021;11:100115. doi:10.1016/j.metop.2021.100115
Wang S, Li Z, Ma Y, et al.Immunomodulatory effects of green tea polyphenols.Molecules. 2021;26(12):3755. doi:10.3390/molecules26123755
Sah A, Naseef PP, Kuruniyan MS, Jain GK, Zakir F, Aggarwal G.A comprehensive study of therapeutic applications of chamomile.Pharmaceuticals (Basel). 2022;15(10):1284. doi:10.3390/ph15101284
Zhou X, Afzal S, Wohlmuth H, et al.Synergistic anti-inflammatory activity of ginger and turmeric extracts in inhibiting lipopolysaccharide and interferon-γ-induced proinflammatory mediators.Molecules. 2022;27(12):3877. doi:10.3390/molecules27123877
Carr AC, Maggini S.Vitamin C and immune function.Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211
Penn Medicine.6 signs you have a weakened immune system.
Centers for Disease Control and Prevention.Six tips to enhance immunity.
Garbarino S, Lanteri P, Bragazzi NL, et al.Role of sleep deprivation in immune-related disease risk and outcomes.Commun Biol. 2021;4(1):1304. doi:10.1038/s42003-021-02825-4
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
