Vitamin E doubles as both a fat-soluble vitamin and powerful antioxidant that helps fight free radicals and prevent oxidative damage to the cells.

As one of the top immune-boosting vitamins, studies show that supplementation with vitamin E could enhance immune function, boost the production of white blood cells and increase resistance against infection.

Promising research suggests that vitamin B6 could help ramp up immune function to fight foreign invaders in the body. According to one study published in European Journal of Clinical Nutrition , administering vitamin B6 to critically ill patients was able to significantly enhance their immune response over a two-week period.

Meanwhile, other studies show that a deficiency in this key vitamin can reduce the production of important antibodies involved in immunity. Here are some of the best minerals for immune health. Often considered one of the most effective immune-boosting supplements, zinc is crucial to maintaining overall health.

Research shows that zinc helps regulate the immune response and is necessary for the survival, proliferation and maturation of immune cells. Clinical trials have also found that getting enough zinc in your daily diet can reduce the incidence and improve the outcome of serious conditions, like pneumonia and malaria.

Women, infants, children, and those following a vegan or vegetarian diet may be at an increased risk of deficiency.

Selenium is a powerful micronutrient that acts as an antioxidant to neutralize harmful free radicals and decrease cell damage. In addition to initiating immunity, studies show that selenium may also be involved in regulating excessive immune responses to prevent widespread inflammation.

One review in Lancet also noted that low intake of selenium may be associated with several adverse effects on health, including poor immune function, cognitive decline and an increased risk of mortality. In addition the immune-boosting vitamins and minerals listed above, several other supplements may also be beneficial for immune function.

Here are a few of the top immune-boosting supplements to consider adding to your routine. Derived from the berries of the Sambucus tree, elderberry syrup is often hailed as one of the best natural immune-boosting supplements.

Rich in health-promoting polyphenols, elderberry syrup is frequently used as a natural remedy to treat flu symptoms and speed up recovery. According to one study out of Israel, taking elderberry syrup four times daily for five days significantly shortened the duration of the flu compared to a placebo.

Another analysis in concluded that elderberry could also help treat upper respiratory symptoms. Probiotics are a form of beneficial bacteria found in the digestive tract. Probiotic supplements have been linked to a long list of health benefits, including enhanced digestion, decreased cholesterol levels and, most notably, improved immune function.

In fact, studies show that probiotics regulate the function of certain immune cells and may even be beneficial for immune-related conditions, ranging from viral infections to allergies and eczema.

In addition to providing curries, soups and sauces with a vibrant hue, turmeric has also been extensively studied for its potent medicinal properties. In particular, curcumin , the active compound found in turmeric, has been found to reduce inflammation, enhance antibody responses and modulate immune function, which may provide protection against conditions like heart disease, allergies, arthritis and diabetes.

Also known as tulsi or Ocimum tenuiflorum , holy basil is commonly used as an adaptogen to help improve the way that your body reacts and adapts to stress.

This impressive herb also boasts anti-inflammatory, antimicrobial and immunomodulatory effects and may be therapeutic for viral infections, cognitive function and certain metabolic disorders. Thanks to its powerful healing properties, oregano essential oil is often considered one of the best vegan immune-boosting supplements on the market, especially when it comes to fighting infections.

For example, a study conducted by The University of Arizona measured the antiviral efficacy of oregano oil and its primary active component, carvacrol, against the nonenveloped murine norovirus MNV and found that it potentially helps control the human norovirus.

Another in vitro study demonstrated that oregano essential oil was also effective at inactivating certain strains of pathogenic bacteria. Not only can nutrient-dense foods like fruits, veggies, whole grains and legumes provide many of the vitamins and minerals listed above, but they can also supply other essential nutrients to support immune health, including fiber, heart-healthy fats and antioxidants.

If you have any underlying health conditions or are taking any medications, be sure to talk to your doctor before adding any of these immune-boosting vitamins to your routine.

The gut is a major site of immune activity and the production of antimicrobial proteins. A high-fiber plant-rich diet with plenty of fruits, vegetables, whole grains, and legumes appear to support the growth and maintenance of beneficial microbes. Certain helpful microbes break down fibers into short chain fatty acids, which have been shown to stimulate immune cell activity.

These fibers are sometimes called prebiotics because they feed microbes. Therefore, a diet containing probiotic and prebiotic foods may be beneficial. Probiotic foods contain live helpful bacteria, and prebiotic foods contain fiber and oligosaccharides that feed and maintain healthy colonies of those bacteria.

Animal studies have found that deficiencies in zinc , selenium , iron , copper, folic acid , and vitamins A , B6 , C , D , and E can alter immune responses. Epidemiological studies find that those who are poorly nourished are at greater risk of bacterial, viral, and other infections.

Eating a good quality diet, as depicted by the Healthy Eating Plate, can prevent deficiencies in these nutrients. However, there are certain populations and situations in which one cannot always eat a variety of nutritious foods, or who have increased nutrient needs.

In these cases a vitamin and mineral supplement may help to fill nutritional gaps. Studies have shown that vitamin supplementation can improve immune responses in these groups.

The elderly are a particularly high-risk group. The immune response generally declines with increasing age as the number and quality of immune cells decreases.

This causes a higher risk of poorer outcomes if the elderly develop chronic or acute diseases. In addition, about one-third of elderly in industrialized countries have nutrient deficiencies.

Diet variety may also be limited due to budget constraints or lower interest in cooking for one person; poor dentition; mental impairment; or lack of transportation and community resources to obtain healthy food. Megadose supplements many times the RDA do not appear justified, and can sometimes be harmful or even suppress the immune system e.

Remember that vitamin supplements should not be considered a substitute for a good diet because no supplements contain all the benefits of healthful foods. Several herbal supplements have been suggested to boost immune function. What does the research say? Diet Review: Anti-Inflammatory Diet.

Food Safety, Nutrition, and Wellness during COVID Ask the Expert: The role of diet and nutritional supplements during COVID The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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What Is Our Immune System? These barriers include: Skin that keeps out the majority of pathogens Mucus that traps pathogens Stomach acid that destroys pathogens Enzymes in our sweat and tears that help create anti-bacterial compounds Immune system cells that attack all foreign cells entering the body Adaptive or acquired immunity is a system that learns to recognize a pathogen.

Other conditions that trigger an immune response Antigens are substances that the body labels as foreign and harmful, which triggers immune cell activity. What factors can depress our immune system? Older age: As we age, our internal organs may become less efficient; immune-related organs like the thymus or bone marrow produce less immune cells needed to fight off infections.

Aging is sometimes associated with micronutrient deficiencies, which may worsen a declining immune function. Environmental toxins smoke and other particles contributing to air pollution, excessive alcohol : These substances can impair or suppress the normal activity of immune cells.

Excess weight: Obesity is associated with low-grade chronic inflammation. Fat tissue produces adipocytokines that can promote inflammatory processes.

Chronic diseases: Autoimmune and immunodeficiency disorders attack and potentially disable immune cells. Chronic mental stress: Stress releases hormones like cortisol that suppresses inflammation inflammation is initially needed to activate immune cells and the action of white blood cells. Lack of sleep and rest: Sleep is a time of restoration for the body , during which a type of cytokine is released that fights infection; too little sleep lowers the amount of these cytokines and other immune cells.

Does an Immune-Boosting Diet Exist? Probiotic foods include kefir, yogurt with live active cultures, fermented vegetables, sauerkraut, tempeh, kombucha tea, kimchi, and miso. Prebiotic foods include garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas , and seaweed.

However, a more general rule is to eat a variety of fruits, vegetables , beans , and whole grains for dietary prebiotics. Chicken soup as medicine? Is there scientific evidence that it aids in healing? But when breaking down its ingredients, it does appear a worthwhile remedy to try.

Second, it provides fluids and electrolytes to prevent dehydration, which can easily occur with a fever. Lastly, a traditional chicken soup recipe supplies various nutrients involved in the immune system: protein and zinc from the chicken, vitamin A from carrots, vitamin C from celery and onions, and antioxidants in the onions and herbs.

A note on COVID The COVID pandemic is creating a range of unique and individual impacts—from food access issues, income disruptions, emotional distress, and beyond.

References Childs CE, Calder PC, Miles EA. Diet and Immune Function. Green WD, Beck MA. Obesity impairs the adaptive immune response to influenza virus. Annals of the American Thoracic Society.

Zinc is necessary to produce new immune cells and help metabolism function. The daily amount of zinc is 8 milligrams mg for women and 11 mg for adult men. Here are a few great sources:. Fun fact: During pregnancy, infancy, and childhood, the body needs zinc to grow and develop properly.

Create healthy habits that can be the foundation of long term wellness. Make sure your diet is varied and well-balanced. The goal is to consume lots of vitamins and minerals without too many calories from sugar and fat. This can be supported through vitamin supplementation.

We are now aware that a well balanced diet helps strengthen our immune system, but in order to achieve a healthy lifestyle getting adequate sleep and exercising regularly will help your body including your immune system function better overall.

American Psychology Association. Stress Weakens the Immune System. Aranow, C. Vitamin D and the immune system. Clinic, M. Hojyo, S. Roles of Zinc Signaling in the Immune System.

Journal of immunology research, , Mayo Clinic. Vitamin C. Vitamin A. The time to act is now. Palacios recommended adults take a supplement of vitamin D3 of International Units IU once or twice per day, consumed during meals. Additionally, you can boost your intake of vitamin D by eating fish and other foods fortified with the vitamin.

For those who have a vitamin D deficiency, consult with your doctor or dietician for an accurate dosage of the supplement. Palacios said that zinc is crucial for normal development and functioning of cells mediating part of the immune system.

She added that studies have shown that increased concentrations of zinc can inhibit the replication of viruses like poliovirus and SARS-coronavirus. Palacios recommended adults work several other nutrients into their diet through foods. While the following nutrients have not been proved to help in the fight against COVID, they do boost the immune system in general, so consuming them through foods is the way to go.

Vitamin A. Palacios recommended consuming the vitamin through foods including milk, dairy products and eggs, as well as orange and yellow fruits.

Vitamin B3 Niacin. This vitamin helps the immune system by reducing inflammation and damage to the lungs, said Palacios. Foods high in Vitamin B3 include chicken, meats, fish, grains, beans and legumes and nuts. Vitamin B9 folate and folic acid — studies have shown this vitamin can prevent respiratory infections in children, Palacios said.

Both green and black teas are packed with flavonoids , a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate EGCG , another powerful antioxidant. Research has suggested that EGCG may have antiviral properties that support the immune system.

The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects. Papayas have decent amounts of potassium , magnesium, and folate , all of which are beneficial to your overall health.

Like papayas, kiwis are a rich source of essential nutrients, including folate, potassium, vitamin K , and vitamin C. The soup may help lower inflammation, which could improve symptoms of a cold. Poultry, such as chicken and turkey, is high in vitamin B6.

About 3 ounces of light turkey or chicken meat contains nearly one-third of your daily recommended amount of B6. Vitamin B6 is an important player in many of the chemical reactions that happen in the body. Stock or broth made by boiling chicken bones contains gelatin , chondroitin, and other nutrients helpful for gut healing and immunity.

Too much zinc can actually inhibit immune system function. You may want to focus on eating a balanced diet with plenty of fresh foods and whole grains, engage in at least minutes of physical activity per week, get enough sleep, manage stress with deep breathing or talk therapy, avoid or quit smoking, and limit alcohol consumption.

Preliminary research suggests vitamin C may be involved in the development and function of white blood cells. It seems vitamin C may improve the reproduction of B- and T-cells , which are important white blood cells for the immune system.

The amount of vitamin C needed for increasing white blood cells may depend on the condition and overall health needs. More research in humans is needed to better understand the link between vitamin C and white blood cells. To raise your white blood cell count , you may want to avoid alcohol and tobacco use, take Omega-3s and zinc, and eat a balanced diet.

For example, a study found that the Mediterranean diet had an effect on the white blood cell counts of adults at risk for cardiovascular disease.

Depending on the cause of low white blood cells, you may also need to take medications like myeloid growth factors. Antiviral foods may include fermented vegetables kimchi , fermented milk yogurt and kefir , herbs oregano, fennel, peppermint, and aloe vera , garlic, ginger, turmeric, black cumin, cinnamon, licorice root, mushrooms, and citrus fruits.

Some foods may boost your immune system while others will help with their antimicrobial properties. This means they may help fight bacteria, viruses, and other pathogens that cause infections.

Examples include herbs and spices oregano , cinnamon , clove , and rosemary , cruciferous vegetables kale and rutabaga , citrus fruits, parsley , and a wide range of other plant-based foods. Eating a variety of vegetables may help you boost your immune system. Red peppers, spinach, and broccoli are good choices, as well as ginger, turmeric, and garlic.

Eating all types of fresh fruits regularly may help your immune system function well. Bananas, in particular, contain a substance called lectin. One study in rodents found that banana lectin may enhance the immune system.

Fresh foods can provide our bodies with the nutrients our immune system needs to work correctly. You need a variety of fruits, vegetables, whole grains, herbs, and spices in your diet to enable your body to stay as healthy as possible.

Good choices of foods to boost the immune system include citrus fruits, spinach, almonds, papaya, and green tea. Although eating a balanced diet is key to boosting your immunity, foods alone cannot and should not replace medical treatment, unless your healthcare professional recommends it.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Consider these tips for choosing the right vitamins and supplements for your needs. Life can get busy and sometimes overwhelming, and low energy can make it even harder to cope with day-to-day stressors.

Here are some tips to help you….