Best Vitamins and Supplements to Boost Your Immune System

We all aspire to be as healthy as possible. While you can’t control your immune response to every sniffle, you can take steps to boost your immune system.

You’ll probably be surprised by the simple, affordable ways you can improve your body’s natural resistance. To improve your immune system with vitamins and supplements, read up on the relevant scientific research, as well as which nutrients are right for your unique needs. It is also important to take a long-term approach, as creating the foundation of a healthy lifestyle is the best defense.

The immune system is a complex system of specialized cells and biological responses integrated into the entire body, from digestion in your gut to your brain chemistry and everywhere in between. There are many fascinating aspects of the immune system that scientists are still exploring. However, there is also a large body of proven research that can benefit everyone. To keep it simple, we focused on proven vitamins and minerals that support your immune system.

A lack of adequate nutrition is one of the primary contributors to a weak immune system. In a 2007 study published by the British Journal of Nutrition, micronutrients support the body’s immune system at three separate levels: physical barriers (e.g. skin and mucous), cellular immunity, and antibody production. Vitamins C, E and zinc assist the physical barriers. Vitamins B6, B12, C, D, E, folic acid, zinc, and selenium all support immunity at a cellular level. Finally, all these micronutrients, with the exceptions of vitamin C and iron, are essential for antibody production.

Unfortunately, inadequate nutrition disproportionately affects people who lack access to nourishing food due to economic factors or rely too heavily on overly-processed foods. Either of these circumstances could lead to a deficiency in one or more of the vitamins and minerals required for a healthy immune system.

The simplest way to obtain large amounts of these vitamins and minerals, with the exception of vitamin D, is to eat a diet rich in colorful fruits and vegetables. According to the USDA nutritional recommendations, most adults should consume no less than 2½ cups of vegetables and 2 cups of fruit per day. However, depending on factors including your age, size, sex, and activity levels, the suggested amount could be even greater.