10 Powerful Natural Supplements to Boost Your Immunity
Contents
Supporting the immune system is a priority for many people, and natural supplements are a popular choice. Below are 10 supplements people often take for immunity, with what the research actually shows.
No supplement can guarantee protection from infection. The FDA does not approve dietary supplements for safety or effectiveness before they are sold, so talk with your doctor or pharmacist before you start one, especially if you take medicines.
1. Echinacea
Echinacea is a plant native to North America that is widely promoted for colds. Several species are used, and Echinacea purpurea is the most common.
According to NCCIH, taking echinacea may slightly reduce your chances of catching a cold, but it is still unclear whether it shortens a cold once you have one.
2. Elderberry
Elderberry (Sambucus nigra) has been used for centuries as a remedy for colds and flu. Rich in antioxidant compounds called flavonoids, elderberries help to reduce inflammation and support the immune system. Only a small number of studies have tested elderberry for colds and flu, and NCCIH says the evidence is preliminary. Unripe or uncooked elderberries can cause nausea and vomiting, so use only properly prepared products.
3. Vitamin D
Vitamin D is best known for its role in maintaining bone health, but it also plays a vital role in immunomodulation. It helps regulate the function of immune cells, which defend the body against infection. Deficiency in vitamin D has been linked to increased susceptibility to infections.
Moderate sun exposure and food sources like fatty fish and fortified dairy products can increase vitamin D levels, but a daily supplement may help people who do not get enough.
More is not better. Too much vitamin D can raise blood calcium levels and harm the kidneys, so stay within the dose your doctor recommends.
4. Zinc
Zinc is an essential trace element that plays an important role in many processes in the body, including immunity. It is necessary for the development and function of immune cells such as macrophages and neutrophils. A deficiency in zinc may lead to impaired immune function and an increased risk of infections.
Natural sources of zinc include oysters, beef, poultry, beans, and pumpkin seeds. Supplements can help people who are low in zinc, but high doses taken for a long time can cause side effects, so follow the label and ask your doctor about long-term use.
5. Vitamin C
Vitamin C is one of the most well-known immune-boosting supplements. Its antioxidant properties help to protect immune cells from damage caused by free radicals, and it is involved in the production of collagen, which acts as a barrier against pathogens.
Research shows that for most people, vitamin C does not reduce the risk of getting a cold, though regular supplements may make colds slightly shorter or milder. Taking it after a cold starts does not appear to help.
To get enough vitamin C, eat citrus fruits, strawberries, bell peppers, and leafy greens.
6. Probiotics
Probiotics are live bacteria and yeasts that promote a healthy balance of gut flora. The gut microbiome plays a crucial role in immune function, as it helps to defend against harmful pathogens that enter the body through the digestive system.
Consuming probiotic-rich foods like yogurt, kimchi, and sauerkraut or taking a probiotic supplement can help support your body’s natural defenses.
7. Astragalus
Astragalus (Astragalus membranaceous) is an adaptogenic herb used in traditional Chinese medicine to enhance immunity and improve overall health. Some small studies suggest astragalus may affect immune activity, but NCCIH says there is not enough reliable evidence to know whether it helps any health condition. It may interact with medicines that suppress the immune system.
8. Garlic
Garlic contains various compounds, like allicin, that offer antibacterial, antiviral, and antifungal properties. Garlic is often promoted as an immune booster, but very little research has tested this in people, and the few studies were small. Garlic supplements can raise bleeding risk with blood thinners.
9. Turmeric
Turmeric contains curcumin, a powerful anti-inflammatory and antioxidant compound. Lab research suggests curcumin affects inflammation and immune cells, but human evidence for immunity is limited. You can cook with turmeric or ask your doctor about a curcumin supplement; supplements have been linked to rare liver injury.
10. CBD
Hemp-derived products are popular, and CBD gummies and other edibles have drawn attention for possible effects on inflammation. There is no good evidence that CBD strengthens immunity.
The only FDA-approved CBD product is a prescription drug for certain seizure disorders. NIH notes that CBD has been linked to liver injury and drug interactions.
When choosing any CBD supplement, it’s important to consult with your healthcare provider to ensure it’s appropriate for your individual needs.
Conclusion
Our immune system is our first line of defense against disease and infection, so it’s essential to strengthen and support it naturally.
While some of these supplements may offer modest benefits, remember that maintaining a balanced diet, exercising regularly, and getting enough sleep are also crucial to overall health and immunity. Always consult your healthcare provider before starting any new supplement regimen.
Sources
- Echinacea: Usefulness and Safety, NCCIH
- European Elder, NCCIH
- Vitamin C, MedlinePlus
- Cannabis (Marijuana) and Cannabinoids: What You Need To Know, NCCIH
