The Ultimate Guide: Supplements That ‘Boost’ Your Immune System 

With a flu season that has been exacerbated by the effects of Covid-19, many individuals are seeking for immune-supporting supplements to help avoid or fight illness. We’ve put up a list of some of the most popular supplements to consider, although we always recommend prioritizing natural food sources over supplements. So choose a nutritious, well-balanced diet to provide your body the minerals and vitamins it need.


It’s also important to remember that there’s no such thing as a one-size-fits-all solution, and certain supplements might conflict with prescription or over-the-counter drugs you’re taking. Some of them may not be suitable for those with specific medical issues. Others, on the other hand, may have trouble absorbing the vitamins their bodies require, necessitating the use of supplements to boost immune function.


Today’s market offers a wide range of supplements, including :


Vitamin D is an important nutrient


Low vitamin D levels have been linked to an increased risk of upper respiratory tract infections, such as influenza and allergic asthma, according to study. Taking vitamin D pills, according to the experts, can boost your immune system while also protecting you from respiratory infections.

Vitamin D is necessary all year, but it has received special attention during the epidemic. Although some study suggests that vitamin D deficiency is connected to poorer results in extreme instances, there is no evidence to recommend the use of vitamin D to prevent or cure the virus. So, in addition to supplementing, why not include some « tanned mushrooms » in your diet this winter ? Allow your mushrooms to sun-tan whenever the weather is clear for an extra vitamin D boost before cooking. Mushrooms may manufacture vitamin D in the same way as our skin does when exposed to UV radiation from the sun’s rays. In fact, when button mushrooms are exposed to noon sunlight for 15 minutes to 2 hours (depending on the weather), they may produce up to 10 mcg of vitamin D2 – so try it out.


Zinc is a mineral that is found in abundance


This is a mineral that may be found in a variety of goods and is knownfor its ability to support immune system function. Zinc’s significance in supporting a healthy immune system is supported by research, and it may also defend against infections.

Interestingly, some studies have discovered that zinc lozenges may help guard against respiratory infections such as the common cold and lessen the length of symptoms when one has a cold – this suggests that the zinc’s action would be localized around the mouth and throat.


Zinc deficiency frequently results in the following symptoms :

  • Inadequate growth in youngsters
  • Appetite sluggishness
  • Immune system dysfunction
  • In extreme cases, hair loss, diarrhoea, and skin abnormalities may occur.
  • Taste changes and weariness are other possible side effects.

Zinc supplementation is occasionally recommended for healthy people, as long as the daily amount does not exceed 40 milligrams of elemental zinc (but we always advise consulting your doctor before taking any supplements). Eat extra nuts, seeds, legumes, meat, whole grains, seafood, and dairy if you want to acquire your zinc from dietary sources (which is recommended). It doesn’t matter how you acquire zinc into your system ; what matters is that you obtain enough of it for immunological function because our systems don’t naturally create or store it.


Vitamin C is a powerful antioxidant

Did you know that vitamin C is a common ingredient that can be found in many of the foods we eat on a daily basis, eliminating the need for supplements ? It’s well-known as a vitamin that helps strengthen the immune system, and though it hasn’t been proven to prevent disease, a research revealed that it can assist certain adults and children minimize the length and intensity of symptoms from common colds and flu. It supports healthy tissue development and wound healing in the same way as zinc does. Vitamin C promotes iron absorption from plant-based meals, which helps to prevent iron shortage in vegetarians.



It may be found in a variety of foods, including :


  • Bell peppers
  • The strawberry
  • Leafy greens
  • Kale
  • Oranges and other citrus fruits
  • Broccoli


Because it is a water-soluble vitamin that is rapidly excreted through urine, it must be ingested on a regular basis to experience its benefits. To maintain healthy tissues, fight oxidation, and promote a strong immune system, the average individual need roughly 90mg of vitamin C each day.


Vitamin B


The vitamin B complex, which is made up of eight B vitamins (including B12 and B6), is considered an important vitamin that is necessary for good health. They are required for general physical function as well as the maintenance of a healthy immune system.


Brain function, energy levels, cell metabolism, heart health, appropriate neuron function, hormones, digestion, DNA generation, and a variety of other factors are all affected.


A deficiency can put you at risk for infections, skin disorders, and anemia, as well as affecting your digestive tissues, brain system, and liver.


Fortunately, they may be found in a variety of foods, including :


  • Grains (whole)
  • Cabbage
  • Potatoes
  • Mushrooms
  • Nuts
  • Broccoli
  • Legumes
  • Lentils
  • Meats
  • Chickens
  • Products derived from milk
  • The eggs


There are several more health advantages to getting the correct quantity of B complex vitamins. To receive all of the B vitamins you need, all you have to do is maintain a healthy, balanced diet with a variety of food alternatives.


It’s critical to note that no vitamins or minerals have been shown to prevent or protect against Covid-19.