With new diseases as well old ones emptying our pockets, you may only wish that your immunity was as strong as a rock to resist them. Fortunately, there are many ways you can boost your immunity.

The immune system is made up of a complex combination of cells, reactions, and chemicals all of which work synergistically to shield your body against invasion by viruses, bacteria, and toxins.Your lifestyle and the kind of diet you follow are key to keeping you healthy. Nutritious food can help boost your immunity. However, studies have shown that taking specific supplements can bolster your immunity. They may include vitamins, herbs, or minerals.Noteworthy, some supplements may not be suitable for people with certain conditions. This article outlines some supplements you can use to bolster your immunity.

Vitamin C

All of us know of vitamin C. With any slight flu, you will definitely run for vitamin C. It is the most used and popular supplement most people utilize to keep infections at bay.Vitamin C has a very specific role in the immune system. One way it works in your body is by strengthening different types of immune cells. This helps these cells to effectively protect against infections. According to one study published by PubMed, vitamin C also initiates the death of cells. That way, it helps eliminate old and worn-out cells while replacing them with new and healthy ones.

Another way vitamin C boosts your immunity is by acting as an antioxidant. These are stable compounds responsible for reversing and reducing cell damages caused by the actions of free radicals. When free radicals accumulate in the body and outnumber antioxidants, they cause oxidative stress which damages cells.Numerous conditions, including cancer, heart disease, and arthritis have been linked to oxidative stress. Additionally, one research at the National Institutes of Health have shown that vitamin C also boosts your immunity by reducing the symptoms and duration of respiratory tract infections, like flu.

What’s more, vitamin C can effectively reduce the severity and symptoms of acute respiratory distress syndrome (ARDS) caused by viruses and sepsis.It is thus important to consistently include vitamin C in your diet. The maximum daily value for vitamin C is 2,000 mg. When supplementing with it, it’s good to range between 250 and 1,000 mg daily.

Vitamin D

Busking in the morning sun for about 30 minutes can significantly increase the levels of vitamin D in your body. But did you know that it can boost your immunity?It is one of the fat-soluble vitamins besides vitamin A, E and K. Several published studies have shown that vitamin D improves the ability of white blood cells, especially macrophages and monocytes of fighting pathogens. These are the key immune cells that fight infections. It also helps decrease inflammation which eventually, strengthens the immunity.

Vitamin D is an essential vitamin that many people don’t take enough of, and this can have negative effects on overall health. Researchers at the National Center for Biotechnology Information have indicated that you can run into an increased risk of upper respiratory tract infections if the levels of vitamin D in the blood are low. This calls for infections such as allergic asthma and influenza.You can improve your immune response if you supplement with this vitamin. A 2019 study by the National Center for Biotechnology Information, examined 11, 321 people by giving them vitamin D supplements. At the end of the study, it was observed that those who took the supplement had the lowest risk of developing respiratory infections than those who didn’t take it at all.

Additionally, several studies have indicated that taking enough vitamin D may increase the potency and response of some medications, specifically antiviral drugs. This is effective in those who have hepatitis C and HIV.If you have compromised immunity or have a viral infection, you can supplement with vitamin D. The daily dosage ranges between 1,000IU and 4,000 IU, depending on the levels of vitamin D in your blood.Researchers are effortlessly looking at the effectiveness of vitamin D in the management of COVID-19. Fortunately, some findings have indicated that supplementing with vitamin D can precipitate healing and reduce inflammation of the lining of the respiratory system.


Zinc is another important immune booster and for that reason, many pharmaceutical companies include it as an ingredient in supplements and medications.Zinc boosts the immune system by expediting the maturation of immune cells and their communication. It is also involved in the inflammatory response. According to one study published in PubMed, zinc has been found to be effective at protecting body barriers. This way, it helps shield the body from being colonized by pathogens.Some researchers also suggest that a deficiency of zinc can lead to a poorly functioning immune system which can predispose you to infections like pneumonia.According to the National Institutes of Health, the recommended daily intake of zinc is 40 mg. If you exceed this dose, you will inhibit the absorption of copper.


This is a herbal supplement that has been used for a long in traditional Chinese medicine. It has been shown to improve immune response.


Garlic possesses antiviral and anti-inflammatory properties. By improving the function of natural killer cells (NK cells), garlic boosts your immunity.


Your immunity also needs to be supplemented with selenium. It has been shown to increase the defense mechanism against viral infections like H1N1, a common strain of influenza.


Found abundantly in turmeric, curcumin has anti-inflammatory properties.


It is called Sambucus nigra botanically. It has been shown to be effective against infections such as respiratory infections.Current research has also shown that elderberry can help treat COVID-19 as a supplement.


A strong immune system is very important in protecting against infections which can easily colonize the body when the immunity is compromised. You can eat nutritious foods or modify your lifestyle to keep your immunity at the top level. Still, you can use supplements like vitamin C, vitamin D, zinc, and elderberry to stay healthy and fight infections effectively.

MS, University of Tartu
Sleep specialist

Using the acquired academic and professional experience, I advise patients with various complaints about mental health - depressed mood, nervousness, lack of energy and interest, sleep disorders, panic attacks, obsessive thoughts and anxieties, difficulty concentrating, and stress. In my free time, I love to paint and go on long walks on the beach. One of my latest obsessions is sudoku – a wonderful activity to calm an unease mind.

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