11 Top Vitamins and Supplements to Boost Immune Health

by Dr. Nick Zyrowski October 28, 2021

There may be more people concerned about immune system health now than ever before. We have a lot of sickness going on in the world today, and there’s no media shortage covering it. Everywhere we look, we hear about the dangers of viruses and diseases that are overwhelming us. What we don’t hear a lot about is what we can do to stay healthy.

Many people are so focused on shots and pharmaceuticals that we tend to forget we have a ton of natural options at our fingertips. Let’s dive into some of the top immune-boosting supplements you can start taking today to improve your health naturally!

1. N-Acetyl Cysteine (NAC)

NAC is a precursor to glutathione, which is a crucial antioxidant for your body. NAC stands for N-acetyl-cysteine. It has been around for years, and some studies show it may play a role in preventing some cancers. It combats oxidative stress in the body and promotes detoxification.

Functional medicine doctors have used NAC to treat patients for coughs and lung issues for many years. In the 1960s, the World Health Organization listed NAC as an essential medicine. NAC breaks down the toxins in your body and has powerful anti-inflammation properties.

NAC also helps with depression and anxiety. It has often been used for addiction recovery.

One of the best uses of NAC is for breaking up mucus and cleaning it out of the lungs. This is an incredible supplement for respiratory illnesses. It also helps stabilize blood sugar, which can help with fighting off viruses. This inexpensive supplement can boost immune function in so many ways, and people rarely have any side effects while taking it. In fact, most people report having none at all.

2. Vitamin D3

Vitamin D3 is a fat-soluble vitamin that helps the body absorb calcium. Most of us have heard that we need to take vitamin D for strong bones. What you may not know is how powerful it can be for boosting your immune system. Vitamin D3 activates AMPK, which fights off foreign invaders in the body. That makes this vitamin crucial all year long, especially for fighting off different viruses.

Vitamin D deficiency can also increase inflammation. This is another inexpensive vitamin that is an incredible immune booster. You can also get some vitamin D by making sure you get some sunlight each day. As little as fifteen minutes outside in the fresh air can help give your body more levels of vitamin D. When your body is less inflamed, your immune system is stronger, and you are less likely to get sick.

3. Vitamin C

Vitamin C is also known as ascorbic acid. This nutrient is vital to your body because it helps form cartilage, muscles, and blood vessels. It also helps your body heal. Vitamin C is an antioxidant that protects your cells against free radicals. Those are the nasty molecules that could play a role in different diseases and illnesses.

Vitamin C can shorten the duration of viruses like the flu. You don’t have to take massive doses to get the immune-boosting benefits. Vitamin C is something you can keep on hand and take along with other immune boosting supplements.

4. Zinc

We don’t hear a lot about zinc lately, but it is the second most crucial mineral in the body. It falls right behind iron. It has been shown to reduce infection, especially in the elderly. We often hear there is no cure for the common cold. While that may be true, we can shorten the length of it by taking zinc. In some studies, taking zinc reduced the lifespan of a cold by 33%! It can decrease viral infection times and stop the replication of it.

Zinc is highly recommended in your immune- boosting arsenal against any virus, including Covid-19. It definitely earns a spot in one of the top immune boosting supplements you can take to ensure proper wellness.

5. Garlic

Garlic is not only delicious, but it also has amazing immune-boosting properties. Garlic is an antioxidant that has been shown to decrease the common cold. It’s no wonder this has gotten used for hundreds of years as one of the top immune-boosting supplements.

Garlic has compounds that fight off germs. Many people take it when they feel sick, and report improved overall symptom relief. It’s great for its antibacterial properties. You can take garlic as a supplementfor a convenient way to get this nutrient into your body. You can also add garlic to your diet. Many people cook with it and add it into soups, pasta dishes, and even some drinks to get more immune boosting benefits. There are tons of recipes you can use to incorporate garlic into the foods you love.

6. Quercetin

Quercetin has strong anti-inflammatory properties, making it one of the best immune -boosting vitamins you can get. Quercetin can be found in foods like red onion, green tea, and berries.

It is powerful for neutralizing free radicals in the body. Scientists have found this supplement to have anti-viral properties, so it supports immune health. If that weren’t enough, quercetin has been shown to remove mucus from the lungs and relieve coughs and congestion. You can eat a diet rich in foods that contain quercetin and combine that with a supplement to get added immune-boosting benefits. Many people take quercetin to relieve allergies because it is a natural antihistamine.

7. Green Tea

Green tea and green tea extract have anti-viral properties that make it a top immune boosting supplement. Many people don’t think about green tea when it comes to illnesses like viral infections. Yet, studies show that the catechin Epigallocatechin-3-0-gallate (EGCG) is responsible for its therapeutic nature.

Taken in the early stages, EGCG can block infection. It causes interference with viral membrane proteins. Green tea can be enjoyed hot or cold, and you can get it in a decaffeinated blend if you are sensitive to caffeine. You can also take it in supplement form for extra immune health or an added energy boost.

8. Magnesium

Magnesium of one of the top immune-boosting supplements because it is responsible for over 300 processes in the body. It regulates the development of lymphocytes in the body and fights inflammation. Magnesium deficiency can cause chronic inflammation. Low magnesium may be associated with diabetes as well. When blood sugar is not stable, you are more prone to all types of infections. Getting adequate amounts of magnesium helps reduce pro-inflammatory molecules in the body.

A diet rich in magnesium can include dark, leafy greens, nuts, and seeds. Dark chocolate is a fantastic source of magnesium as well. Just make sure not to get the kind loaded with sugar. If you cannot get enough magnesium in your diet, you can take this immune booster as a supplement.

Magnesium relaxes the muscles and promotes a restful night’s sleep. We all know you need proper sleep to be able to fight off any illness. Magnesium is one of the top immune- boosting supplements that will also support stress management and a healthy mood.

9. Elderberry

You’ve probably heard a lot in recent years about elderberry as one of the supplements for immunity. Elderberries are bioflavonoids, which are compounds that have natural anti-viral properties. These are thought to boost immune health by increasing cytokine activity in the body. When cytokines get released in the body, it signals the immune system to respond and fight off illness.

You can get elderberry in liquid or pill form as an easy way to boost your immune system naturally. You can also find it in teas.

10. Ginger

Ginger may not be the most popular supplement for immune health, but don’t discount this powerful nutrient. Ginger has been used in Chinese medicine for centuries because of its anti-viral properties. In recent studies, it has shown promising results in fighting respiratory viruses.

Ginger can be used to cook many culinary dishes. You can also buy ginger juice and mix it with apple cider vinegar and electrolytes for a refreshing drink that is incredible for immune health. You can get it in a supplement for an added immune booster.

11. Turmeric

Turmeric helps detox the liver and is amazing for inflammation. It’s been used for thousands of years because it has so many health benefits. It eases arthritis symptoms, prevents Alzheimer’s disease, lowers cholesterol, and boosts the immune system.

One of the most interesting things about turmeric is that it seems to help people who have immune disorders. When you have this type of issue, your immune system fights your own body because it senses it as an enemy attack. Many people have taken turmeric and reported much stronger immune systems.

You can add turmeric to foods, especially Indian cuisine, or drink it in tea. There are many teas now that contain turmeric, or you can make your own. You can also consume it in supplement form for better immune health.

How to Boost Your Immune System Naturally

If you want to know how to boost your immune system naturally, there are many ways to do that. You can clean up your diet and eat whole foods that contain powerful nutrients that help your body thrive. You can get some exercise and enjoy the fresh air whenever possible. Sunshine is healthy and you don’t have to stay outdoors long to reap the benefits. You can also use these top immune-boosting supplements to fill in any nutritional gaps and give your immune health a better chance at fighting off illness.

We live in a society where we get told to take a pill or shot for everything. The problem with that is that there’s so much we don’t know about these pharmaceuticals and what they can do to our health. Immune-boosting vitamins and supplements contain properties that can be as powerful as any prescription drug on the market. Our immune systems were designed to keep us healthy. Remember, true health comes naturally. Keeping these supplements on hand can help you fight off nasty viruses when they try to attack.

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Dr. Nick Zyrowski
Dr. Nick Zyrowski

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