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Beyond the usual suspects for healthy resolutions. January 1, Your money might be better spent on something else. What's in the bottle Products that claim to boost or "support" the immune system typically fall into a couple of categories: vitamin formulations and probiotics.

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Elderberry might help your body fight viruses and other germs, reduce inflammation, and strengthen your immune system. However, some studies have found that elderberry might help relieve symptoms of colds and flu and help people recover quicker. Elderberry flowers and ripe fruit appear to be safe to eat.

However, the bark, leaves, seeds, and raw or unripe elderberry fruit can be poisonous and can cause nausea, vomiting, diarrhea, and dehydration. Cooked elderberry fruit and properly manufactured supplements do not have this safety concern. Elderberry might affect insulin and blood sugar levels.

It might also reduce the effectiveness of medications that suppress the immune system. For information about elderberry and COVID, see the ODS consumer fact sheet, Dietary Supplements in the Time of COVID Garlic is a vegetable that has been used in cooking throughout history. It is also available as a dietary supplement.

Ginseng Panax ginseng or Panax quinquefolius is a plant used in traditional Chinese medicine. It might help your body fight viruses, reduce inflammation, and strengthen your immune system.

Another botanical , eleuthero Eleutherococus senticosus , has sometimes been called Siberian ginseng, but it is not related to true ginseng. Ginseng might reduce the risk of coming down with the common cold, flu, or other respiratory infections.

Ginseng appears to be safe. Side effects can include headache, trouble sleeping, and digestive upset. However, high doses more than 2. Ginseng might interact with diabetes medications, stimulants , and medications that suppress the immune system. For information about ginseng and COVID, see the ODS consumer fact sheet, Dietary Supplements in the Time of COVID Tea Camellia sinensis is a popular beverage that may have health benefits.

Tea extracts are also available as dietary supplements. Green, black, and oolong tea leaves are processed in different ways. Green tea is made from dried and steamed tea leaves, and black and oolong teas are made from fermented tea leaves. Tea, especially green tea, has high amounts of substances called catechins.

Catechins might help fight viruses and other germs. Some studies have found that tea and tea catechins might reduce the risk of coming down with upper respiratory infections.

They might also reduce the length and severity of some symptoms but not other symptoms. Tea is safe to drink.

Side effects of green tea extract can include nausea, constipation , stomach discomfort, and increased blood pressure. Some green tea extracts might damage your liver, especially if you take them on an empty stomach. Tea also contains caffeine, which can disturb your sleep and cause nervousness, jitteriness, and shakiness.

Tea might interact with atorvastatin a cholesterol-lowering drug and stimulants, such as bitter orange or ephedrine. Glutamine is an amino acid found in many foods including beef, fish, poultry, dried beans, eggs, rice, grains, and dairy products.

Your body makes enough glutamine to meet your needs, except under rare conditions for example, if you are critically ill in an intensive care unit [ICU] or have had major surgery. Some studies in hospitalized patients who were critically ill or had undergone major surgery found that glutamine given as an IV or tube feeding reduced the risk of getting an infection, but it did not reduce the risk of death.

Glutamine is considered safe. Side effects can include nausea, bloating, burping, pain, gas, and vomiting. These side effects are more likely to occur with higher doses of glutamine. N-acetylcysteine NAC is similar to cysteine, an amino acid. It acts as an antioxidant and helps reduce mucus in the respiratory tract.

NAC raises levels in your body of a substance called glutathione, which also acts as an antioxidant. NAC and glutathione might also help your body fight viruses and other germs, reduce inflammation, and strengthen your immune system. People with HIV may have low levels of glutathione, which might increase the risk of certain diseases including tuberculosis.

However, there is very little research on NAC supplements in people with HIV. NAC appears to be safe. Side effects can include nausea, vomiting, stomach pain, diarrhea, indigestion, and heartburn.

NAC might interact with blood thinners and blood pressure medications. Taking NAC with nitroglycerine used to treat chest pain might cause low blood pressure and severe headaches.

For information about NAC and COVID, see the ODS consumer fact sheet, Dietary Supplements in the Time of COVID Omega-3s are types of fats, including alpha linolenic acid ALA , eicosapentaenoic acid EPA , and docosahexaenoic acid DHA.

ALA is found mainly in plant oils, such as flaxseed, soybean , and canola oils. EPA and DHA are found mainly in fatty fish and fish oils. Omega-3s are important for healthy cell membranes and proper function of the heart, lungs, brain, immune system, and endocrine system.

The recommended amount of omega-3s for infants is 0. EPA and DHA do not have individual recommendations. Omega-3s might help your body fight viruses and other germs, reduce inflammation, and strengthen your immune system. Acute respiratory distress syndrome ARDS is a serious lung condition that can lead to death.

In people who do recover, ARDS often causes long-term physical and mental health problems. Researchers have studied whether giving omega-3s as an IV or tube feeding is helpful for people with ARDS, but results from these studies are not clear.

The immune system continues to develop in babies after birth, and their immune cells contain the omega-3s EPA and DHA.

A study in school-age children found that children who consumed milk with added EPA and DHA had fewer upper respiratory infections than those who did not consume omega-3s. In another study, however, using an infant formula containing DHA and another fatty acid had no effect on the risk of respiratory infections in infants.

Omega-3s are considered safe. Side effects can include a bad taste in the mouth, bad breath, heartburn, nausea, digestive discomfort, diarrhea, headache, and smelly sweat.

Omega-3s might interact with blood thinners, blood pressure medications, and medications that suppress the immune system. More information about omega-3s is available in the ODS consumer fact sheet on omega-3 fatty acids. For information about omega-3s and COVID, see the ODS consumer fact sheet, Dietary Supplements in the Time of COVID Probiotics are live microorganisms bacteria and yeasts that provide health benefits.

They are naturally present in certain fermented foods, added to some food products, and available as dietary supplements. Probiotics act mostly in the stomach and intestines.

They might improve immune function and help fight viruses. Acute infectious diarrhea in infants and children causes loose or liquid stools and three or more bowel movements within 24 hours. This condition is often caused by a viral infection and can last for up to a week.

Some infants and children also develop fever and vomiting. Some studies have shown that probiotics shorten acute diarrhea by about 1 day, but other studies do not.

Some studies have reported that two strains of probiotics— Lactobacillus rhamnosus GG LGG and Saccharomyces boulardii —were most likely to benefit children with acute infectious diarrhea, but other studies have not.

Probiotics might reduce the risk of some respiratory infections and shorten the length of illness.