You might be wondering how to improve your immune health. The good news is that there are a number of things you can do to give it a boost. Making sure you're eating the right foods should be top priority. Adding those fruits and veggies and other nutrients into your diet will help you feel good. Getting enough sleep is easier said than done, but your body needs it. So practicing good sleep-hygiene habits will get you one step closer to peaceful dreamland. Limiting your consumption of alcohol and quitting smoking can help, and staying active and moving your body will make a difference.
Truthfully, not one specific habit or thing can boost your immune system on its own. It takes a holistic, well-rounded approach to make sure you're protecting yourself against illness and feeling good inside and out.
In some situations, you might also want to get another boost through supplements. We know that certain vitamins and minerals play a role in a healthy immune system, like vitamin D, vitamin C, and zinc, to name a few. You can get a lot of these nutrients from a balanced diet, but if you can't, then that's where supplementation might be needed.
If you are planning on taking supplements to take care of your immune system, it's important to check with your doctor or healthcare provider first. They can help you figure out which supplements are best for you and provide dosing recommendations.
If you're looking for some ideas, take a look at some of our editor favorites below.
The Nue Co.'s Immunity supplement supplies you with 100% of your recommended daily dose of vitamin C, plus turkey tail mushroom, an herb that reduces inflammation. It also has BioPerine to help you absorb and reap the benefits of that vitamin C.
This immunity-boosting supplement is jam-packed with, well, immune system boosters. The formula contains 17 all-natural ingredients, including vitamin C, zinc, elderberry, and echinacea. It supports the respiratory system and immune cell function and fights free radicals.
You get a blend of vitamins and nutrients to ward off any illness in these packets. Each one contains four immune-support supplements, plus one vitamin D, zinc, and N-acetyl L-cysteine capsule each. The brand recommends you take one packet a day with a meal when you're feeling sick or if you want to prevent getting sick (like if you're traveling or if someone around you is sick).
Your gut health has an effect on so many different parts of your body, including your immune system. Taking a daily probiotic can support your digestive tract and add "good bacteria." This one from Nature's Way contains 11 probiotic strains.
Vitamin D has a big role in the production of key immune cells. The thing is, there are few sources of vitamin D, and your body produces vitamin D from sun exposure, which can be hard to come by during the winter or if you live in a colder climate. Because of that, a lot of us need to take daily supplements to cancel out any deficiencies. This formula from Hum is plant-based, promotes a healthy immune system and bone strength, and is a mood booster.
You've probably taken an Emergen-C when you felt a tickle at the back of your throat or started to get the sniffles. The immune-support formula contains 1000mg of vitamin C and other boosters like vitamin D and zinc.
Vitamin C does a lot for your body: It helps fight colds, promotes antioxidant activity, and aids in the absorption of other nutrients. Nature's Bounty's vitamin C formula provides 24-hour immune support and is also paired with vitamin D, zinc, elderberry, and echinacea.
Gummy worms as vitamins? Sign us up. These ones are supposed to lift your spirits, but they've also got immune-boosting vitamin D so you can feel good mentally and physically.
Zinc is another immune-supporting mineral that your body needs. It can also help with nasal congestion, a sore throat, and coughing. This zinc supplement is raw and comes in whole-food form, so it's easier to absorb. The formula also contains vitamin C.
Here's another probiotic option. It contains 11 probiotic strains, two digestive enzymes, two systemic enzymes, and a prebiotic fiber—all of these work together to help with absorption, relieve bloat, and reduce inflammation. Plus, it's clean and vegan friendly.
B vitamins are important for our overall health, but they can also help with immune function. This complex from Nature Made contains vitamins B6 and B12 and folic acid (vitamin B9).
Studies have shown that elderberries can shorten colds and reduce symptoms. You can take elderberry supplements as a preventative measure, too. And it can't get easier than taking elderberry gummies daily to prevent a cold. These also include vitamin C and zinc.
This daily immune-support formula has a cult following and is a favorite with our editors. It contains over 30 (yes, 30) ingredients: antioxidants, herbal extracts, vitamins, and minerals. The tricky thing about this one, though, is you have to take four to six capsules a day or, for the highest dosage, six capsules every three hours. It's a lot, but it really works if you're in major need of a boost.
For an herbal remedy, you can try this option. It's a blend of echinacea, elderberry, and ginger to support your body's natural defenses.
Take two of these chews a day to feel good. Its main ingredients are elderberry and EpiCor (a fermentation ingredient with immune-boosting properties).
Moon Juice's popular SuperYou supplement is perfect for de-stressing and energy support, but it has immune system benefits, too. It contains powerful adaptogens like ashwagandha, rhodiola, shatavari.
I take this liquid supplement as part of my daily routine, and I think it does play a role in keeping my immune system strong. I love that it has herbal ingredients like mushrooms, astragalus, elderberry, and wild cherry bark extract—it makes for a solid natural-remedy choice.
Next up: 20 Herbs That Can Strengthen Your Immune System
This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.
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