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Season to taste. Nutrition per serving 2 tablespoons : 24 calories, 0. Kristi Wempen is a dietitian in Nutrition in Mankato , Minnesota. Skip to main content. Posted By. Kristi Wempen, R. Recent Posts. Speaking of Health. Topics in this Post.

Keep the immune system strong While having a healthy immune system is a plus during the season of colds and flu, consider these tips for keeping your immune system strong throughout the year: Focus on a balanced eating plan.

Crack down on spreading germs. Increase sleep, reduce stress. Research demonstrates that lack of sleep and increased stress contribute to illness and overall poor health, so: Adults should get seven to nine hours of sleep each day, while children need eight to 14 hours, depending on age.

Healthy ways to cope with stress include meditating, listening to music or journaling. Physical activity is another strategy to manage stress and may reduce the risk of some chronic diseases that can weaken your immune system. Here are some myths and facts about immune-boosting nutrients: Fact: Chicken soup can help you feel better.

Myth: Vitamin C can prevent illness. Myth: Dairy increases mucus production. Choose immune-boosting nutrients These nutrients play a role in immune health: Beta carotene Beta carotene is found in plant foods, such as sweet potatoes, spinach, carrots, mangoes, broccoli and tomatoes.

Vitamin C Vitamin C-rich foods include citrus fruits, berries, melons, tomatoes, bell peppers and broccoli. Vitamin D Vitamin D is found in fatty fish and eggs. Zinc Zinc tends to be better absorbed from foods such as beef and seafood, but it's also found in plant-based sources, including wheat germ, beans, nuts and tofu.

Probiotics Probiotics are good bacteria that promote health. You'll find them in cultured dairy products, such as yogurt, and in fermented foods, such as kefir and kimchi.

Protein Protein comes from animal and plant sources, including milk, yogurt, eggs, beef, chicken, seafood, nuts, seeds, beans and lentils. Stay well. In the meantime, here are some recipes incorporating immune-fighting foods: Chicken noodle soup with dill Serves 6 10 cups reduced-sodium chicken broth 3 medium carrots, diced 1 large stalk celery, diced 3 tablespoons minced fresh ginger 6 cloves garlic, minced 4 ounces whole-wheat egg noodles 3 cups 4 cups shredded cooked skinless chicken breast about 1 pound 1 tablespoon chopped fresh dill 1 tablespoon lemon juice, or to taste Bring broth to a boil in a Dutch oven.

Tomato apple jam Mayo Clinic Healthy Living Center Serves 4 Serve as condiment with chicken steak, fish, fried eggs or toast. Related Posts Multivitamins and supplements: To take or not to take?

Tips for cooking for one or two.

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Plain water is best. Good hygiene and hand-washing help prevent the spread of germs. Remember to wash produce before eating or using it in recipes. Clean glasses, forks, spoons and other utensils to reduce the spread and growth of bacteria.

Getting adequate sleep and managing stress can be just as important as healthy eating to prevent the flu. Even if you eat healthily, get plenty of rest, drink adequate fluids and manage your stress, you may still catch the flu. If so, your illness may not last as long, and you may not feel so bad.

According to the National Institutes of Health, there are many healing benefits of chicken soup. Your favorite recipe likely has properties that fight inflammation, promote hydration and get mucus flowing. Drink plenty of liquids, such as water, broth or sports drinks with electrolytes.

When taken before cold symptoms start, vitamin C may shorten the duration, but it doesn't keep you from getting sick. You may have heard that milk and other dairy products worsen congestion during an illness.

Research has not proven this to be true. Bring broth to a boil in a Dutch oven. Add carrots, celery, ginger and garlic; cook uncovered over medium heat until vegetables are just tender, about 20 minutes.

Add noodles and chicken; simmer until the noodles are just tender, 8—10 minutes. Stir in dill and lemon juice. Nutrition per serving 1½ cups : calories, 4 g total fat, 2 g saturated fat, 1 g monounsaturated fat, 0 g cholesterol, 38 g protein, 18 g carbohydrates, 2 g dietary fiber, g sodium.

Mayo Clinic Healthy Living Center Serves 4 Serve as condiment with chicken steak, fish, fried eggs or toast. Heat olive oil in a pan over medium heat. Sautee onions for two minutes. For example, orlistat, statins, and steroids can reduce vitamin D levels [ , ].

In addition, taking vitamin D supplements with thiazide diuretics might lead to hypercalcemia [ ]. More information on vitamin D is available in the ODS health professional fact sheet on vitamin D. For information on vitamin D and COVID, please see the ODS health professional fact sheet, Dietary Supplements in the Time of COVID Vitamin E, also called alpha-tocopherol, is an essential nutrient that is present in several foods , including nuts, seeds, vegetable oils, and green leafy vegetables.

The RDA for vitamin E is 4 to 15 mg for infants and children, depending on age, and 15 to 19 mg for adults, including those who are pregnant or lactating [ 56 ].

Vitamin E is an antioxidant that plays an important role in immune function by helping maintain cell membrane integrity and epithelial barriers and by enhancing antibody production, lymphocyte proliferation, and natural killer cell activity [ 4 , 5 , 15 , 17 , 25 , 58 , 79 , ].

Vitamin E also limits inflammation by inhibiting the production of proinflammatory cytokines [ ]. Human and animal studies suggest that vitamin E deficiency impairs humoral and cell-mediated immunity, is associated with reduced natural killer cell activity, and increases susceptibility to infections [ 5 , , ].

Frank vitamin E deficiency is rare, except in people with intestinal malabsorption disorders [ 56 , 79 ]. Research on the ability of vitamin E to improve immune function tends to use supplemental vitamin E rather than simply ensuring that study participants achieve adequate vitamin E status because it is thought that higher doses may be needed to achieve beneficial effects [ ].

However, study findings have been mixed. However, vitamin E supplementation did not affect the risk of death from pneumonia within 30 days of the initial hospitalization.

A few clinical trials that have examined the effects of vitamin E supplementation on respiratory tract infections in infants and young children or in older adults suggest that vitamin E offers limited benefits and might even increase symptom severity.

A clinical trial in a low-income urban area in India examined the effects of mg alpha-tocopherol and mg ascorbic acid twice daily or placebo for 5 days in infants and young children age 2 to 35 months who were hospitalized with severe acute lower respiratory tract infections and receiving standard care [ ].

Supplementation did not affect the time required to recover from illness. Another clinical trial in which healthy men and women age 60 years or older took one of four different treatments daily for about 15 months identified no benefits and, in fact, found potential risks of vitamin E supplementation to prevent respiratory tract infections.

All but one of the participants had adequate vitamin E concentrations at the start of the study. The vitamin E supplements did not affect the incidence of acute respiratory tract infections throughout the trial.

Moreover, participants who took the vitamin E supplement had longer durations of illness, more severe symptoms including fever and activity restrictions , and greater numbers of symptoms than those who did not take vitamin E. Results were also negative in a similar trial in adults age 65 or older living in nursing homes to determine whether daily supplementation with IU vitamin E 91 mg, as dl -alpha-tocopherol for 1 year reduced the risk of upper or lower respiratory tract infections [ ].

Vitamin E supplementation did not affect the incidence of upper or lower respiratory tract infections or the total durations of the infections. Vitamin E supplementation for a median of 6. Among the 5, participants who smoked more than 19 cigarettes per day or did not exercise, however, vitamin E supplementation did not affect the risk of pneumonia.

All intake levels of vitamin E found naturally in foods are considered safe. These ULs, however, do not apply to people taking vitamin E under the care of a physician.

Vitamin E supplementation might interact with certain medications, including anticoagulant and antiplatelet medications. It might also reduce the effectiveness of radiation therapy and chemotherapy by protecting tumor cells from the action of these agents [ 76 , , ].

More information on vitamin E is available in the ODS health professional fact sheet on vitamin E. For information on vitamin E and COVID, please see the ODS health professional fact sheet, Dietary Supplements in the Time of COVID Selenium is an essential mineral contained in many foods , including Brazil nuts, seafood, meat, poultry, eggs, and dairy products as well as bread, cereals, and other grain products.

The RDA for selenium is 15 to 70 mcg for infants and children, depending on age, and 55 to 70 mcg for adults, including those who are pregnant or lactating [ 56 ].

Human and animal studies suggest that selenium helps support both the innate and adaptive immune systems through its role in T-cell maturation and function and in natural killer cell activity [ 2 , 25 , 58 , ].

It may also reduce the risk of infections [ 2 , 15 , 25 , 58 , ]. As a component of enzymes that have antioxidant activities, selenium might help reduce the systemic inflammatory response that can lead to ARDS and organ failure [ 27 , 58 , , ]. Low selenium status in humans has been associated with lower natural killer cell activity, increased risk of some bacterial infections, and increased virulence of certain viruses, including hepatitis B and C [ 2 , 5 , 10 , 15 , 27 , , , ].

However, evidence is conflicting whether selenium supplementation enhances immunity against pathogens in humans [ ]. Studies have also examined whether intravenous selenium which is classified as a drug in the United States benefits adults with sepsis; those who are critically ill and requiring mechanical ventilation; adults who are undergoing elective major surgery; or those who are critically ill from burns, head injury, brain hemorrhage, or stroke [ , , ].

The results of these studies provide no clear evidence of benefit. Selenium status varies by geographic region because of differences in the amounts of selenium in soil and in local foods consumed [ 56 , ].

Selenium deficiency is very rare in the United States and Canada, but low selenium status is common in some areas of the world, such as parts of Europe and China [ , ]. In children and adults with HIV, selenium deficiency is associated with a higher risk of morbidity and mortality [ ]. However, studies that examined whether micronutrient supplementation, including selenium, affects risk of HIV transmission or disease outcomes in children and adults have had mixed results.

An observational study in Thailand did not identify associations between selenium status in children with HIV and treatment outcomes [ ].

This study included boys and girls with HIV median age 7. Baseline selenium levels all of which were adequate showed no associations with ART treatment outcomes. Clinical trials have found limited beneficial effects of selenium supplementation on immune function in people with HIV.

Selenium supplementation provided no benefits in another trial that randomized men and women with HIV mean age Two Cochrane Reviews also concluded that selenium supplements offer little, if any, benefit for people with HIV.

The authors found that evidence was insufficient to determine whether supplementation with selenium alone is beneficial. Researchers have also examined whether blood selenium levels or selenium supplementation affect pregnancy outcomes in people with HIV. Findings from these studies suggest that low blood selenium levels are associated with a higher risk of preterm delivery and that selenium supplementation might reduce the risk of preterm delivery but has mixed effects on other outcomes.

For example, a cross-sectional study in Nigeria of pregnant individuals age 15—49 years with HIV found that those with a selenium deficiency defined as blood selenium less than 0. In a clinical trial in Nigeria, researchers examined whether selenium supplementation affects pregnancy outcomes and disease progression in 90 pregnant individuals mean age These ULs, however, do not apply to people taking selenium under the care of a physician.

Higher intakes of selenium can cause a garlic odor in the breath and a metallic taste in the mouth as well as hair and nail loss or brittleness [ 56 ]. Other signs and symptoms of excess selenium intakes include nausea, diarrhea, skin rashes, mottled teeth, fatigue, irritability, and nervous system abnormalities.

Cisplatin, a chemotherapy agent used to treat ovarian, bladder, lung, and other cancers, can reduce selenium levels in hair, plasma, and serum [ , ].

The evidence from studies examining whether selenium supplementation helps reduce the side effects of cisplatin and other chemotherapy agents is uncertain [ , ].

More information on selenium is available in the ODS health professional fact sheet on selenium. For information on selenium and COVID, please see the ODS health professional fact sheet, Dietary Supplements in the Time of COVID Zinc is an essential nutrient contained in a wide variety of foods , including oysters, crab, lobster, beef, pork, poultry, beans, nuts, whole grains, and dairy products.

The RDA for zinc is 2—13 mg for infants and children, depending on age, and 8—12 mg for adults, including those who are pregnant or lactating [ 29 ].

Zinc is involved in numerous aspects of cellular metabolism. It is necessary for the catalytic activity of approximately enzymes and it plays a role in many body processes, including both the innate and adaptive immune systems [ 2 , 5 , 29 , 58 , ].

Zinc also has antiviral and anti-inflammatory properties, and it helps maintain the integrity of tissue barriers, such as the respiratory epithelia [ 5 , 58 , 83 , ].

Zinc deficiency adversely affects immune function by impairing the formation, activation, and maturation of lymphocytes. In addition, zinc deficiency decreases ratios of helper to suppressor T cells, production of interleukin-2, and activity of natural killer cells and cytotoxic T cells [ 2 , 4 , 5 , 27 , , , ].

Furthermore, zinc deficiency is associated with elevated levels of proinflammatory mediators [ ]. These effects on immune response probably increase susceptibility to infections [ ] and inflammatory diseases, especially those affecting the lungs [ ].

Studies have found associations between low zinc status and higher risk of viral infections [ 79 ], and people with zinc deficiency have a higher risk of diarrhea and respiratory diseases [ 2 ].

Poor zinc status is also common among people with HIV or hepatitis C and is a risk factor for pneumonia in older adults [ 27 , 58 , , , ].

Some research suggests that zinc supplementation increases the number of T cells in the blood of older adults living in nursing homes [ ].

population might obtain marginal amounts of zinc [ ]. Older adults are among the groups most likely to have low intakes. Researchers have hypothesized that zinc could reduce the severity and duration of cold symptoms by directly inhibiting rhinovirus binding and replication in the nasal mucosa and suppressing inflammation [ , ].

In studies of the effects of zinc supplements on the common cold, zinc is usually administered in a lozenge or syrup that temporarily sticks to the mouth and throat, placing the zinc in contact with the rhinovirus in those areas. The results from clinical trials that have examined the effects of supplemental zinc on the common cold have been inconsistent.

Overall, however, supplemental zinc in lozenge or syrup form appears to reduce the duration, but not the severity, of signs and symptoms of the common cold when taken shortly after a person develops a cold [ ]. In one clinical trial that found beneficial effects of zinc on the common cold, 50 adults took a zinc acetate lozenge In comparison with placebo, the zinc lozenges reduced the duration of colds by 3 days and the severity of cold symptoms cough, nasal discharge, and muscle aches [ ].

Results were more mixed in another clinical trial in which adults with experimentally induced colds took lozenges containing zinc gluconate Illnesses lasted 1 day less with the zinc gluconate lozenges than with the placebo, but the lozenges had no effect on symptom severity.

Furthermore, the 5. In a second trial described in the same report, neither zinc gluconate nor zinc acetate lozenges affected the duration or severity of cold symptoms in comparison with placebo in adults with colds [ ]. A systematic review and meta-analysis found that zinc appears to reduce the duration of the common cold but has mixed effects on the severity of signs and symptoms [ ].

It included 28 clinical trials including the three described above with a total of 5, participants mostly adults younger than 65 years who had a community-acquired viral respiratory tract infection or were inoculated with a rhinovirus.

Most trials provided zinc in the form of zinc acetate or gluconate lozenges with total daily zinc doses of 45 to mg for up to 2 weeks, but some trials used nasal sprays or gels.

In participants who used products containing zinc, symptoms resolved an average of 2 days earlier than in those who took a placebo.

Zinc also reduced the severity of symptoms on the third day of illness. However, average daily symptom severity did not differ between those who were and were not treated with zinc supplements.

In addition, zinc did not affect the risk of developing a cold after rhinovirus inoculation. Other recent systematic reviews and meta-analyses have also found that zinc shortens the duration of the signs and symptoms of colds but does not reduce the risk of colds [ 54 , 67 , ].

Poor zinc status is associated with greater susceptibility to pneumonia, more severe disease, and higher mortality risk in children [ ]. Several clinical trials have examined the effects of zinc supplementation on the incidence of pneumonia and as an adjunctive treatment for pneumonia.

However, most research suggests that the adjunctive use of zinc supplements to treat pneumonia in children does not affect mortality or time to recovery. A systematic review and meta-analysis included 11 clinical trials in children age 2 to 60 months with mostly severe pneumonia in low- and middle-income countries [ ].

Another meta-analysis of six placebo-controlled trials that included 2, children age 2 to 60 months found that zinc supplementation reduced mortality rates from severe pneumonia but not rates of treatment failure or changes in antibiotic therapy [ ].

Diarrhea is associated with high mortality rates among children in low-income countries, where it causes about , deaths annually [ , ]. Zinc supplementation may benefit children with acute diarrhea, especially in low-income countries, where zinc deficiency is common.

Clinical trials show that zinc supplementation helps shorten the duration of diarrhea in children in low-income countries. A Cochrane Review included 33 trials that compared the effects of zinc supplementation with those of placebo in 10, children age 1 month to 5 years who had acute or persistent diarrhea [ ].

Most studies were conducted in Asian countries that had high rates of zinc deficiency. Zinc was administered in the form of zinc acetate, zinc gluconate, or zinc sulphate. In addition, evidence that the authors deemed to have high certainty showed that zinc supplementation reduces the duration of diarrhea in children with signs of malnutrition by about a day.

In children younger than 6 months, however, zinc supplementation did not affect mean duration of diarrhea or persistence of diarrhea for 7 days. A systematic review and meta-analysis had similar findings. It examined the use of zinc alone or in combination with other treatments for acute diarrhea and gastroenteritis in studies in 32, children, mostly from low- and middle-income countries [ ].

Analyses showed that zinc alone or in combination reduced the duration of diarrhea by about ¾ to 1½ days. The authors concluded that zinc was one of the most effective interventions of those examined, especially when it was combined with Saccharomyces boulardii a probiotic or smectite a natural clay that contains minerals , for reducing the duration of acute diarrhea and gastroenteritis in children.

The WHO and UNICEF recommend supplementation with 20 mg zinc per day, or 10 mg for infants younger than 6 months, for 10 to 14 days to treat acute childhood diarrhea [ ].

However, most trials of zinc supplementation for diarrhea have been conducted in low-income countries [ ]. In well-nourished children, zinc supplements might have only a marginal effect on diarrhea duration.

HIV infection reduces the absorption and metabolism of zinc from foods [ ]. In addition, people with HIV often have diarrhea, which can result in excessive losses of zinc. For these reasons, people with HIV often have low plasma or serum zinc levels.

Several clinical trials have found some beneficial effects of zinc supplementation to manage the morbidity and mortality associated with HIV infection. However, findings were less positive in two Cochrane Reviews and another trial not included in either Cochrane Review that assessed the potential benefits of supplementation with micronutrients, including zinc, or placebo in various populations with HIV.

However, zinc supplementation did not affect viral load or mortality rates in this second trial. However, the supplements blunted the rise in hemoglobin concentrations between baseline and 6 weeks after delivery. These ULs, however, do not apply to people taking zinc under the care of a physician.

Higher intakes can cause nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, headaches, and a metallic taste in the mouth [ 29 , 32 ].

In clinical trials in children, zinc supplementation to treat diarrhea increased the risk of vomiting more than placebo [ , ].

Zinc supplements might interact with several types of medications. For example, zinc can reduce the absorption of some types of antibiotics and penicillamine, a drug used to treat rheumatoid arthritis [ , ].

Other medications, such as thiazide diuretics and certain antibiotics, can reduce zinc absorption [ , ]. More information on zinc is available in the ODS health professional fact sheet on zinc.

For information on zinc and COVID, please see the ODS health professional fact sheet, Dietary Supplements in the Time of COVID Andrographis paniculata , also known as Chuān Xīn Lián, is an herb that is native to subtropical and Southeast Asia [ ].

Its leaves and other aerial above-ground parts are used in traditional Ayurvedic, Chinese, and Thai medicine for relieving symptoms of the common cold, influenza, and other respiratory tract infections [ ]. The active constituents of andrographis are believed to be andrographolide and related compounds, which are diterpene lactones that might have antiviral, anti-inflammatory, and immune-stimulating effects [ , , ].

Results from several clinical trials suggest that andrographis might reduce the duration of upper respiratory tract infections and the severity of symptoms.

One of these trials used a common andrographis preparation called Kan Jang. The trial included 50 men and women age 18 to 50 years with the common cold who took four tablets of Kan Jang each containing 85 mg of an andrographis extract three times daily for 5 days 1, mg total daily dose or placebo within 3 days of developing cold symptoms [ ].

Participants who took Kan Jang experienced milder symptoms, recovered sooner, and took fewer days of sick leave than those who took placebo. In another clinical trial, men and women age 18 to 60 years with upper respiratory tract infections took either KalmCold containing mg of an andrographis extract twice daily or placebo for 5 days [ ].

The results showed no differences in symptom severity during days 1 to 3 of treatment. However, between days 3 and 5, participants who took KalmCold experienced milder symptoms—including cough, nasal discharge, headache, fever, and sore throat but not earache —than those who took placebo.

Two systematic reviews and meta-analyses of clinical trials found that andrographis preparations had beneficial effects on symptoms and duration of the common cold.

The more recent of these analyses, published in , included 33 clinical trials including the two described above that evaluated the effects of andrographis alone or in combination with other herbs on symptoms of acute upper and lower respiratory tract infections in a total of 7, participants [ ].

Treatment protocols varied widely, but typical daily doses ranged from to 1, mg andrographis extract for 3 to 7 days; studies compared andrographis with placebo, usual care, or other herbal interventions.

The analyses showed that andrographis significantly reduced the severity of cough, sore throat, and overall symptoms. However, the authors noted that the findings should be interpreted with caution because the studies were heterogenous and many were of poor quality.

Similar findings were reported from a systematic review and meta-analysis [ ]. It included six clinical trials including the two described above that administered Kan Jang or KalmCold All studies in this analysis compared andrographis with placebo, not usual care or other herbal interventions as in the meta-analysis described above.

Andrographis reduced the frequency and severity of cough to a greater extent than placebo. Three earlier systematic reviews also showed that andrographis appears to alleviate symptoms of upper respiratory tract infections [ , , ].

Although these findings suggest that andrographis might be useful to manage the symptoms and reduce the duration of upper respiratory tract infections, the evidence has several weaknesses.

For example, the studies used different andrographis formulations, and many of the clinical trials were conducted by investigators affiliated with the manufacturer of Kan Jang or KalmCold [ , ]. Clinical trials have found minor adverse effects, including nausea, vomiting, vertigo, skin rashes, diarrhea, and fatigue [ , , ].

Allergic reactions might also occur [ , ]. Findings from some animal studies suggest that andrographis might adversely affect fertility, so experts recommend against its use by men and women during the preconception period and by people who are pregnant [ , , ].

According to animal and laboratory studies, andrographis might decrease blood pressure and inhibit platelet aggregation, so it could interact with antihypertensive and anticoagulant medications by enhancing their effects [ ]. Because of its potential immune-stimulating effects, andrographis might also reduce the effectiveness of immunosuppressants [ , ].

For information on andrographis and COVID, please see the ODS health professional fact sheet, Dietary Supplements in the Time of COVID Echinacea, commonly known as purple coneflower, is an herb that grows in North America and Europe [ ].

Although the genus Echinacea has many species, extracts of E. purpurea , E. angustifolia , and E. pallida are the most frequently used in dietary supplements. The echinacea supplements on the market in the United States often contain extracts from multiple species and plant parts [ ].

Echinacea contains volatile terpenes, polysaccharides, polyacetylenes, alkamides, phenolic compounds, caffeic acid esters, and glycoproteins [ ]. Echinacea might have antibacterial activities, stimulate monocytes and natural killer cells, and inhibit virus binding to host cells [ 3 , ].

It might also reduce inflammation by inhibiting inflammatory cytokines [ 3 ]. Most studies of echinacea have assessed whether it helps prevent and treat the common cold and other upper respiratory illnesses, but it has also been used in traditional medicine to promote wound healing [ , ].

Results from clinical trials examining the effects of echinacea for the common cold have been mixed. Overall, studies suggest echinacea might slightly reduce the risk of developing a cold but does not shorten the duration or severity of illness.

For example, one clinical trial examined the effects of echinacea on the risk of the common cold in men and women mean age 23 years [ ]. purpurea extract Echinaforce or placebo; if participants came down with a cold during the study, they increased their dose to 4, mg per day.

Participants taking echinacea had fewer colds and fewer days with cold symptoms than those taking a placebo. Another clinical trial examined whether echinacea helps treat the common cold in male and female participants age 12 to 80 years who developed cold symptoms within 36 hours before enrollment [ ].

Participants took E. purpurea and E. angustifolia extracts four times a day for a combined dose of 10, mg during the first 24 hours and then 5, mg for 4 days or placebo.

Echinacea did not shorten illness duration or severity. A systematic review and meta-analysis examined the effects of echinacea E. purpurea , E angustifolia , E.

pallida , or more than one form to prevent upper respiratory tract infections or reduce the duration of illness [ ]. Nine clinical trials eight in adults and one in children were included in the prevention meta-analysis portion of this analysis, and seven all in adults were included in the duration meta-analysis, including the two trials described above [ , ].

A Cochrane Review of echinacea use for preventing and treating the common cold had similar results [ ]. The review included 24 clinical trials with a total of 4, participants. Limited research has also examined whether echinacea is beneficial for influenza.

One clinical trial found that echinacea had similar effects to oseltamivir Tamiflu , a medication used to treat influenza. This trial included male and female participants age 12 to 70 who had had influenza symptoms for up to 48 hours [ ].

Participants took either E. The results showed no difference between E. Purpurea and oseltamivir followed by placebo in rapidity of recovery from influenza after 1 day, 5 days, or 10 days of treatment. In addition, participants taking echinacea experienced fewer adverse events, especially nausea and vomiting.

Additional research is needed to confirm this finding. Echinacea appears to be safe. In rare cases, echinacea can cause allergic reactions [ ].

The safety of echinacea during pregnancy is not known, so experts recommend against the use of echinacea supplements by people who are pregnant [ ]. Echinacea might interact with several medications. For example, echinacea might increase cytochrome P activity, thereby reducing levels of some drugs metabolized by these enzymes [ ].

In addition, echinacea might reduce the effectiveness of immunosuppressants due to its potential immunostimulatory activity [ ]. For information on echinacea and COVID, please see the ODS health professional fact sheet, Dietary Supplements in the Time of COVID Elderberry contains many compounds—including anthocyanins, flavonols, and phenolic acids—that might have anti-inflammatory, antiviral, antimicrobial, and immune-stimulating effects [ 3 , ].

Studies of the effects of elderberry have primarily used elderberry extracts, not the berries themselves [ ]. Components of elderberry might help prevent respiratory infections by inhibiting virus binding to host cells and by stimulating the immune system [ ].

A few clinical trials have examined the effects of elderberry on the common cold and influenza. The results from these trials have been mixed.

However, overall, they suggest that elderberry might help relieve symptoms of respiratory tract infections. One clinical trial examined whether elderberry extract helps prevent and treat the common cold [ ].

Elderberry extract did not reduce the number of participants who developed a cold. However, among participants who did develop a cold, elderberry extract reduced cold duration by about 2 days and reduced the severity of symptoms.

A meta-analysis included four clinical trials including the trial described above of the effects of elderberry supplementation on upper respiratory symptoms caused by the common cold or flu in a total of participants age 5 to 59 years [ ]. The analysis showed that elderberry supplementation reduced the duration of upper respiratory symptoms, and the effect was stronger for symptoms of influenza than for those caused by the common cold.

A review included the same four trials as well as one that administered an herbal preparation containing both elderberry and Echinacea purpurea [ ].

The results showed that elderberry might help relieve symptoms of the common cold and influenza when taken close to the onset of symptoms and for up to 2 weeks.

In contrast, in a clinical trial, 87 male and female participants age 5 years and older with influenza for less than 48 hours took 15 ml 5, mg elderberry extract twice daily for ages 5 to 12 years and four times daily for ages 13 and older or placebo for 5 days [ ].

Elderberry had no effect on the duration or severity of illness. A systematic review of five clinical trials of elderberry to treat viral respiratory illnesses found beneficial effects on some, but not all, outcomes [ ]. The results showed that elderberry supplementation for 2 to 16 days might reduce the severity and duration of the common cold and the duration of flu but does not appear to reduce the risk of the common cold.

However, the authors noted that the studies were small, heterogeneous, and of poor quality. Elderberry flowers and ripe fruit appear to be safe for consumption. However, the bark, leaves, seeds, and raw or unripe fruit of S.

nigra contain a cyanogenic glycoside that is potentially toxic and can cause nausea, vomiting, diarrhea, dehydration due to diuresis, and cyanide poisoning [ , , ]. The heat from cooking destroys this toxin, so cooked elderberry fruit and properly processed commercial products do not pose this safety concern [ 3 , , , , ].

Elderberry might affect insulin and glucose metabolism, so according to experts, people with diabetes should use it with caution [ ]. The safety of elderberry during pregnancy is not known, so experts recommend against the use of elderberry supplements by people who are pregnant [ , ].

Recent analyses suggest that some elderberry supplements are highly diluted or have been adulterated with a cheaper ingredient, such as black rice extract, instead of elderberry [ , ].

Due to its potential immunostimulatory activity, elderberry might reduce the effectiveness of immunosuppressant medications [ ]. For information on elderberry and COVID, please see the ODS health professional fact sheet, Dietary Supplements in the Time of COVID Garlic Allium sativum is a vegetable with a long history of culinary use.

Garlic is also available as a dietary supplement in softgel, capsule, tablet, and liquid forms [ ]. Researchers have studied garlic mainly to determine whether it lowers blood pressure and cholesterol levels, but it might also have antiviral properties [ 32 , ].

These properties are often attributed to two compounds in garlic—allicin and ajoen [ ]. Garlic might also have antimicrobial and antifungal activity [ ]. Some dietary supplements contain aged garlic extract, prepared from sliced garlic that is soaked in an aqueous ethanol solution for up to 20 months.

The extract is then filtered and concentrated [ , ]. Aged garlic extract contains compounds, such as lectins, fructo-oligosaccharide, and N-alpha-fructosyl arginine, that might affect immune cell function [ ]. It also contains S-allyl-L-cysteine and other compounds that might have antioxidant effects and reduce some inflammatory markers [ , ].

Only a few clinical trials have examined whether garlic supplements help prevent or treat the common cold or influenza, and results are inconclusive.

One trial included healthy men and women mean age 26 years who took 2. Nevertheless, many individuals in the United States have marginal zinc deficiency related to intake or absorption.

Older individuals are generally at an increased risk Numerous studies reveal that zinc supplements may protect against respiratory tract infections like the common cold 19 , In a study in 64 hospitalized children with acute lower respiratory tract infections ALRIs , taking 30 mg of zinc per day decreased the total duration of infection and the duration of the hospital stay by an average of 2 days, compared with a placebo group Supplemental zinc may also help reduce the duration of the common cold Additionally, zinc demonstrates antiviral activity 23 , Taking zinc long term is typically safe for healthy adults, as long as the daily dose is under the set upper limit of 40 mg of elemental zinc Supplementing with zinc may help protect against respiratory tract infections and reduce the duration of these infections.

Vitamin C is perhaps the most popular supplement taken to protect against infection due to its important role in immune health. This vitamin supports the function of various immune cells and enhances their ability to protect against infection. Vitamin C also functions as a powerful antioxidant, protecting against damage induced by oxidative stress, which occurs with the accumulation of reactive molecules known as free radicals.

Oxidative stress can negatively affect immune health and is linked to numerous diseases Supplementing with vitamin C has been shown to reduce the duration and severity of upper respiratory tract infections, including the common cold Additionally, high-dose intravenous vitamin C treatment has been shown to significantly improve symptoms in people with severe infections, including sepsis and acute respiratory distress syndrome ARDS resulting from viral infections Still, other studies have suggested that the role of vitamin C in this setting is still under investigation 32 , The upper limit for vitamin C is 2, mg.

Supplemental daily doses are typically between and 1, mg Vitamin C is vital for immune health. Supplementing with this nutrient may help reduce the duration and severity of upper respiratory tract infections, including the common cold.

Black elderberry Sambucus nigra , which has long been used to treat infections, is being researched for its effects on immune health. In test-tube studies, elderberry extract demonstrates potent antibacterial and antiviral potential against bacterial pathogens responsible for upper respiratory tract infections and strains of the influenza virus 35 , A review of 4 randomized control studies in people found that elderberry supplements significantly reduced upper respiratory symptoms caused by viral infections However, this study is outdated and was sponsored by the elderberry syrup manufacturer, which may have skewed results Though it has been suggested that elderberry can help relieve symptoms of certain infections and the influenza virus, we also must be aware of the risks.

Some report that elderberries can lead to the production of excess cytokines, which could potentially damage healthy cells For that reason, some researchers recommend elderberry supplements only be used in the early course of COVID It should be noted no published research studies have evaluated the use of elderberry for COVID These recommendations are based on previous research done on elderberries.

A systemic review of elderberry 43 concluded:. Taking elderberry supplements may help reduce upper respiratory symptoms caused by viral infections and help alleviate flu symptoms.

However, elderberry also has risks. More research is needed. Medicinal mushrooms have been used since ancient times to prevent and treat infection and disease. Many types of medicinal mushrooms have been studied for their immune-boosting potential.

Over recognized species of medicinal mushrooms are known to have immune-enhancing properties Some research demonstrates that supplementing with specific types of medicinal mushrooms may enhance immune health in several ways as well as reduce symptoms of certain conditions, including asthma and lung infections.

For example, a study in mice with tuberculosis, a serious bacterial disease, found that treatment with cordyceps significantly reduced bacterial load in the lungs, enhanced immune response, and reduced inflammation, compared with a placebo group In a randomized, 8-week study in 79 adults, supplementing with 1.

Turkey tail is another medicinal mushroom that has powerful effects on immune health. Research in humans indicates that turkey tail may enhance immune response, especially in people with certain types of cancer 48 , Many other medicinal mushrooms have been studied for their beneficial effects on immune health as well.

Medicinal mushroom products can be found in the form of tinctures, teas, and supplements 50 , 51 , 52 , Many types of medicinal mushrooms, including cordyceps and turkey tail, may offer immune-enhancing and antibacterial effects.

Some of the most effective supplements include Vitamin C, Vitamin D, Zinc, and Probiotics Top 10 Anti-Viral Supplements to Boost Immunity · #1. Vitamin C · #2 Green Tea Extract · #3 Zinc · #4 Quercetin · #5 Elderberry · #6 N-Acetyl Cysteine (NAC) Best Immunity Supplements for Fall ; $10 at Amazon. Immune 24 Hour +. Best budget immunity supplement. Nature's Bounty Immune 24 Hour Plus: Affordable immune-boosting supplements

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Drinking plenty of water. Water intake can have many positive benefits for your immune system, including but not limited to aiding in digestion and preventing possible pathogens like a virus or bacteria from getting into the eyes, nose and mouth.

Prioritizing exercise. Moderate-intensity exercise can help maintain a healthy immune system. Getting enough sleep. If you get enough sleep, it will help your body fight off sickness and help succeed at the tips mentioned above. Adults should get between hours of sleep each night. Increasing vitamin intake.

Vitamins B6, C and E are all known for their immune-boosting properties. If you're looking for a comprehensive immune booster supplement, Stamiron Immune Defense is definitely worth considering. We've been using Stamiron Immune Defense for a few weeks now, and we've noticed a significant improvement in our overall immunity.

One of the things we appreciate about Stamiron Immune Defense is that it contains the highest dose of Vitamin C and Vitamin D3, providing the best antioxidant support needed to maintain our health. The capsules go down easily, making it easy to support our immune system fast and effectively.

We also like that this supplement is packaged with all 3 types of Zinc vitamins and Quercetin to reduce inflammation and support healthy lungs. However, it's important to note that this supplement may not be suitable for those who are sensitive to Zinc supplements.

Some customers may also find the capsules difficult to swallow. Additionally, the price may be higher compared to other immune booster supplements. Overall, we highly recommend Stamiron Immune Defense for anyone looking for a comprehensive immune booster supplement that contains all the necessary vitamins and minerals to support overall health.

If you're looking for a comprehensive immune booster supplement, we highly recommend Clean Nutraceuticals Immune Defense Support Supplement. We've been using Clean Nutraceuticals Immune Defense Support Supplement for a few weeks now, and we've noticed a significant improvement in our overall health and well-being.

The supplement contains a powerful blend of immune-boosting ingredients, including Zinc, Quercetin, Vitamin C, Vitamin D, Black Elderberry Extract, Echinacea, Turmeric, and Ginger. One of the things we love about this supplement is that it's made in the USA in a registered and certified facility, so we know we're getting a high-quality product.

The ingredients are transparent, and there are no unneeded preservatives, which gives us peace of mind. We also appreciate that this supplement is suitable for both adults and kids, and it's vegan-friendly.

The capsules are easy to swallow, although they may be too large for some people. We did experience some mild stomach upset when we first started taking the supplement, but that went away after a few days.

Overall, we highly recommend Clean Nutraceuticals Immune Defense Support Supplement if you're looking for a powerful immune booster supplement. It's packed with essential ingredients, made in the USA, and suitable for both adults and kids. If you're looking for a natural and effective way to boost your immune system, BioSchwartz Advanced 7-in-1 Immunity Boost may be the perfect supplement for you.

We've been using BioSchwartz Advanced 7-in-1 Immunity Boost for a few weeks now, and we're impressed with the results. The capsules are easy to swallow and have no unpleasant taste or aftertaste. We noticed an improvement in our overall health and well-being, especially during the cold and flu season.

The combination of immune-boosting ingredients, antioxidants, and anti-inflammatory agents seems to work synergistically to support our immune system and protect our cells from damage.

We appreciate that BioSchwartz is a trusted brand that formulates its supplements with the highest standards of quality and safety.

The fact that each batch is third party tested for purity and potency gives us peace of mind that we're getting a reliable product that delivers what it promises. We also like that the capsules are free of common allergens and harmful additives, making them suitable for most people with dietary restrictions or preferences.

Overall, we highly recommend BioSchwartz Advanced 7-in-1 Immunity Boost to anyone who wants to stay healthy and resilient against infections and diseases. It's a convenient and affordable way to support your immune system and maintain optimal health. Note: As with any dietary supplement, it's important to consult with your healthcare provider before taking BioSchwartz Advanced 7-in-1 Immunity Boost, especially if you're pregnant, nursing, or have a medical condition.

When looking for an immune booster supplement, it's important to consider a few key factors to ensure you're getting the best product for your needs. Here are some features to look for when choosing an immune booster supplement:. The ingredients in an immune booster supplement are crucial to its effectiveness.

Look for supplements that contain natural ingredients such as vitamins, minerals, and herbs that are known to support the immune system. Avoid supplements that contain artificial ingredients or additives that may be harmful to your health.

The dosage of the supplement is another important factor to consider. Make sure the supplement you choose provides the recommended daily dose of the ingredients it contains.

It's also important to follow the recommended dosage instructions to avoid any negative side effects. When choosing an immune booster supplement, it's important to choose a reputable brand that has a good track record of producing high-quality supplements. Look for brands that have been in business for a long time and have a good reputation in the industry.

Price is another factor to consider when choosing an immune booster supplement. While it's important to choose a high-quality supplement, it's also important to choose one that fits within your budget. Compare prices and read reviews to find the best value for your money.

Finally, it's important to choose a supplement that is safe and has been tested for safety. Look for supplements that have been certified by a third-party organization such as the United States Pharmacopeia USP or the National Sanitation Foundation NSF. By considering these factors, you can choose the best immune booster supplement for your needs and help support your immune system.

There are many immune-boosting supplements available on the market, but some of the top-rated ones include Vitamin C, Vitamin D, Zinc, Echinacea, and Elderberry. Taking daily immune support supplements can help to strengthen your immune system, making it more effective at fighting off infections.

This can help to reduce the frequency and severity of illnesses, as well as improve overall health and well-being. Vitamins C and D are two of the most effective vitamins for boosting the immune system in adults. Vitamin C helps to increase the production of white blood cells, while Vitamin D helps to regulate the immune system and reduce inflammation.

Yes, teenagers can take immune-boosting supplements. Some of the best supplements for teenagers include Vitamin C, Vitamin D, Zinc, and Echinacea. There are no proven ways to quickly boost the immune system, but there are some things you can do to support your immune system, such as getting enough sleep, managing stress, eating a healthy diet, and exercising regularly.

There is currently no supplement that has been proven to be effective against COVID The best way to protect yourself against COVID is to follow public health guidelines, such as wearing a mask, practicing social distancing, and getting vaccinated.

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Please rest assured that we only recommend high-quality products. Skip to main content Buoy Logo. Nav Open Icon. AI symptom checker Symptoms Chevron Icon. Chevron Icon. Symptoms Conditions Chevron Icon. Find care. Top 11 Best Immune Booster Supplements.

Top 11 Best Immune Booster Supplements Updated February 7, Facebook Icon. LinkedIn Icon. Pinterest Icon. Pocket Icon. What's the best supplement for me? NEW AGE 8 in 1 Immune Support Booster Supplement The Editor's Choice The NEW AGE 8 in 1 Immune Support Booster Supplement is a reliable option for enhancing overall health.

Pros Provides a 2-month supply of immune-boosting gummies Contains 8 powerful immunity ingredients, including elderberry, zinc, Vitamin D3, Vitamin C, and Echinacea Made in the USA in a certified and inspected lab and 3rd-party tested for purity and potency Cons Gummies may be too sweet for some May not be suitable for those with certain dietary restrictions or allergies May not work for everyone We've been using the NEW AGE 8 in 1 Immune Support Booster Supplement for a few weeks now and have noticed a significant improvement in our overall health and energy levels.

Turkey tail is another medicinal mushroom that has powerful effects on immune health. Research in humans indicates that turkey tail may enhance immune response, especially in people with certain types of cancer 48 , Many other medicinal mushrooms have been studied for their beneficial effects on immune health as well.

Medicinal mushroom products can be found in the form of tinctures, teas, and supplements 50 , 51 , 52 , Many types of medicinal mushrooms, including cordyceps and turkey tail, may offer immune-enhancing and antibacterial effects.

According to results from scientific research, the supplements listed above may offer immune-boosting properties. However, keep in mind that many of these potential effects these supplements have on immune health have not been thoroughly tested in humans, highlighting the need for future studies.

Astragalus, garlic, curcumin, and echinacea are just some of the supplements that may offer immune-boosting properties. Still, they have not been thoroughly tested in humans.

Many supplements on the market may help improve immune health. Zinc, elderberry, and vitamins C and D are just some of the substances that have been researched for their immune-enhancing potential. However, although these supplements may offer a small benefit for immune health, they should not and cannot be used as a replacement for a healthy lifestyle.

Aiming to eat a nutrient-dense balanced diet, getting enough sleep, engaging in regular physical activity, and not smoking or considering quitting, if you smoke are some of the most important ways to help keep your immune system healthy and reduce your chances of infection and disease.

If you decide that you want to try a supplement, speak with a healthcare professional first, as some supplements may interact with certain medications or are inappropriate for some people. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Nutrition Evidence Based The 15 Best Supplements to Boost Your Immune System Right Now. Medically reviewed by Sade Meeks, MS, RD , Nutrition — By Jillian Kubala, MS, RD — Updated on February 1, An important note No supplement will cure or prevent disease.

Was this helpful? Vitamin D. Vitamin C. Medicinal mushrooms. Other supplements with immune-boosting potential. The bottom line.