Unfortunately, cold and flu season is an especially tough time to keep your immune system going strong. Hansen says to focus on what you can control to keep you and your family healthy. UnityPoint Health News and Articles 5 Immune System Boosters to Try.

Top Immune System Boosters Your immune system is a process of checks and balances that helps fight and protect the body from disease and illness. Foods can certainly boost the immune system. Specifically, try to eat a variety of fruits, vegetables, whole grains, dairy products and lean protein.

Also, fit in foods with omega-3 fatty acids, like eggs, salmon and avocados, as well. All these foods will not only build up parts of your immune system, but can help you maintain a healthy weight. Drinking plenty of water. Can't wait? Shop in-store at one of our two natural health retail locations:.

Shop Standard Process. Hold on. In the best studies, neither the volunteers nor the researchers know who is getting the real thing until the code is broken at the end of the trial. Everyone wants to know if supplements can help. It's a good question. Here's where we stand today — but you should keep an eye out for new results, since recommendations will change as scientific studies trickle in.

Unfortunately, in most cases, the studies have failed to confirm our hopes, though there are exceptions. Many people take supplements in the belief that they will preserve health or ward off illness; many others use supplements in an attempt to treat specific conditions that have already developed.

We'll have a look at popular supplements in both categories, starting with preventive supplements used principally by healthy people. Vitamin D. To get vitamin D the old-fashioned way, by producing it in the skin, we need lots of sunshine.

But as work has shifted from the farm to the office and as we've learned to use sunscreens to reduce the risk of skin cancer and wrinkles, many people lack sufficient amounts of the "sunshine vitamin. Vitamin D is needed to absorb calcium from the intestines; that's why vitamin D is so important for healthy bones.

Current guidelines call for IU international units a day below age 71 and IU a day thereafter. But many experts recommend to 1, IU a day for most adults; daily doses up to 4, IU are considered safe, but more can be toxic.

It's very hard to get the vitamin D you need from your diet; oily fish and fortified dairy products are the only important sources. So supplements do make good sense for most adults. The form known as vitamin D 3 is usually recommended, but D 2 is also effective; for best results, take your vitamin D along with a meal that has some fat.

If you want to be sure you need this supplement, ask for a blood test; levels of at least 30 nanograms per milliliter are considered best. Vitamin E, vitamin A, beta carotene, and vitamin C were the favorites of the s and early '90s. But many careful randomized clinical trials have not shown any benefit against heart disease, cancer, or other illnesses.

And that's not the worst of it. In fact, even moderately high doses of vitamin A increase the risk of hip fractures, and high levels of vitamin A have been linked to an increased risk of prostate cancer; beta carotene increases lung cancer risk in smokers; and vitamin E increases the risk of prostate cancer and has been linked to an increase in respiratory infections, heart failure, and the overall death rate.

Do not take antioxidant supplements. One exception: people with moderate or advanced age-related macular degeneration AMD benefit from special antioxidant supplements that also contain zinc.

Unfortunately, though, this preparation does nothing to prevent AMD in people who have healthy eyes. Vitamin B 12 is found only in animal-based foods, so strict vegetarians may need supplements. In addition, many older people don't make enough of the stomach acid that's needed to liberate B 12 from animal products so it can be absorbed.

Vitamin prices are confounding—and they vary wildly. You can spend less than $15 for a year's worth of Kirkland Signature multivitamins Increasing vitamin intake.​​ Vitamins B6, C and E are all known for their immune-boosting properties. You can get all of these vitamins from a well-balanced diet Missing

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Currently, the strongest evidence suggests that these three micronutrients offer immune support: vitamin C, vitamin D, and zinc. Vitamin C , or ascorbic acid, is a water-soluble vitamin known for its ability to support a strong immune system.

In addition to promoting various cellular functions of the immune system, vitamin C helps the body grow and repair tissue, heal wounds, and absorb iron.

Vitamin C is also an antioxidant , meaning that it fights off free radicals, which may help prevent certain cancers and heart disease. Studies show that a vitamin C deficiency can lead to an impaired immune system and an increased risk of infection.

The human body cannot make vitamin C, so it needs to come from foods or dietary supplements. The RDA for vitamin C is 90 mg for male adults and 75 milligrams for female adults. However, many scientists believe this is not enough and recommend mg per day for maximum health benefits.

While most studies show that taking vitamin C does not prevent colds in the general population, it may help reduce the symptoms and severity of a cold. For example, one meta-analysis from found that taking extra doses of vitamin C may help reduce the duration of the common cold by up to half a day, as well as symptoms such as chest pain, a fever , and chills.

Vitamin C supplementation may be even more beneficial for people who perform heavy physical activity. Vitamin D plays a critical role in keeping the immune system strong so that the body can fight off bacterial and viral illnesses, such as a cold.

Some clinical trials suggest that supplementation of international units IU , or 10 micrograms mcg , of vitamin D per day may help prevent the common cold.

Other studies show that vitamin D treatment can reduce respiratory tract infections, especially in those with a vitamin D deficiency. Some researchers also believe that there is a link between vitamin D deficiency and an increased risk of COVID hospitalization, though there is controversy about this claim.

In some cases, it has been used to minimize the impact of socioeconomic factors for at-risk groups. Many experts believe that the current vitamin D RDA of IU 15 micrograms for people up to age 70 and IU 20 micrograms for people over 70 is not enough to support healthy immune function.

However, the evidence remains inconclusive, and finding the dosage that best supports immune function requires further research. A zinc deficiency can weaken the immune system by impairing the formation, activation, and maturation of lymphocytes, white blood cells that are an active part of the immune system.

Several studies suggest that low zinc levels can increase the risk of viral infections. Some also show that zinc lozenges may shorten the duration of the common cold.

However, identifying the best dosages for supporting immune health and treating colds will require further research. We know that they play a key role in helping maintain a healthy balance of bacteria in the gut, and new research supports the idea that they have beneficial effects on immunity.

For example, one study from — carried out, it must be noted, by a company that produces probiotics — found that probiotic use may reduce the incidence and duration of upper respiratory infections.

The authors call for more research to establish a relationship between probiotics and the immune system. Many people are taking one or a combination of supplements to prevent or treat COVID But there is not enough data to support the use of any vitamin, herb, or other supplement to treat or prevent this illness.

Only vaccines , together with strict hygiene measures , are proven to help prevent COVID For severe cases of COVID, doctors may use specific medications.

Research does suggest that supplementation with vitamins and minerals can be a low-cost way to support optimal immune function. Even supplementation with vitamins C and D above the current RDAs may be beneficial to the immune system, as long as dosages stay below the recommended safety limits.

Many supplements can interact with medications and other supplements. And combining different supplements can also lead to very high amounts of certain nutrients in the body, which can have potentially severe side effects.

For example, excess vitamin C is excreted in the urine and usually causes no serious side effects. But very high amounts can cause diarrhea , abdominal pain, and nausea. Too much vitamin D — more than 4, IU or mcg — can be harmful and lead to nausea, vomiting, kidney stones , confusion, loss of appetite, and muscle weakness.

Very high levels can even lead to kidney failure, an abnormal heartbeat, and death. Vitamin D also interacts with medications, such as the weight loss pill orlistat Alli, Xenical , steroids , and cholesterol-lowering statins. If a person has too much zinc, it can cause negative effects such as nausea, vomiting, diarrhea, and headaches.

Over time, excess zinc can lead to low copper levels, decreased immunity, and lower levels of helpful cholesterol. Zinc can also interact with other medications. Probiotics are safe for most people.

However, they may worsen illnesses or cause bacterial infections in people who have very weak immune systems or are severely ill. This can involve :. There is no evidence that mega-doses of vitamins and nutrients can boost the immune system. The best way to ensure that the immune system functions well is to have a balanced diet, get enough sleep, exercise, and take the vaccinations that are offered.

Anyone with nutrient deficiencies who is unable to have a healthy, balanced diet may find it beneficial to take a daily multivitamin. But though some research shows that getting more than the RDAs of vitamins C and D might help support immune health, confirming this requires more research.

If a person thinks they have a nutrient deficiency, they should consider speaking with a doctor about having a blood test. This will help pinpoint any deficiencies and determine the right approach to supplementation. Before taking any supplement, a person should have a conversation with a primary care doctor who is familiar with their medical history.

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