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What supplements should I take to boost my immune system?

January 06, 2023

What is a great supplement to increase the body's defenses?

Picture: Picture: A tasty fruits boost your immune system

There is no "best" supplement for boosting the body's defenses, as the specific nutrients and supplements that can benefit immune function can vary depending on an individual's age, gender, lifestyle, and overall health. That being said, here are a few nutrients that are important for immune function and may be helpful to include in your diet or as supplements:

Vitamin C: 

Vitamin C is a powerful antioxidant that helps protect cells from damage caused by free radicals. It is also involved in the production of collagen, which is important for the health of the skin, blood vessels and other tissues.

Sources of vitamin C


1. Citrus fruits such as oranges, grapefruits and tangerines
2. Berries such as strawberries, raspberries, blueberries and cranberries
3. Vegetables such as broccoli, Brussels sprouts, cauliflower and cabbage
4. Tomatoes
5. Papaya
6. Sweet potatoes
7. Peppers such as green pepper, red pepper and yellow pepper
8. Guava
9. Kiwifruit
10. Pineapple

There are many sources of vitamin C, also known as ascorbic acid. Some good resources include:

Citrus fruits such as oranges, grapefruits and tangerines
Other fruits such as strawberries, kiwi, pineapple and papaya
Vegetables such as bell peppers, spinach, broccoli and tomatoes
Fortified foods, such as breakfast cereals, fortified juices, and fortified plant-based milk alternatives

It is also possible to get vitamin C from supplements, which are available in different forms such as tablets, capsules and powders. Keep in mind that it's generally best to get nutrients from a varied diet rather than relying on supplements.

Vitamin D: 

Vitamin D is important for the proper functioning of the immune system. It helps activate immune cells such as T cells and macrophages, which play a key role in fighting infections.

What are the sources of vitamin D?


Vitamin D is a nutrient that is essential for good health. It is important for maintaining healthy bones and teeth as well as for the function of the immune system. Vitamin D can be synthesized by the body when the skin is exposed to sunlight, or it can be obtained from the diet. There are several food sources of vitamin D, including:
  • Fatty fish such as salmon, mackerel and sardines
  • Cod liver oil
  • Yolks
  • Cheese
  • Mushrooms
In addition to these natural sources, vitamin D is also added to some foods, such as milk, yogurt, and cereals, as a dietary supplement. Vitamin D is also available in supplement form, such as a pill or liquid. A sufficient supply of vitamin D is important, but its excess is also possible. It's important to talk to your healthcare provider about the right amount of vitamin D for your individual needs.


Zinc: 

Zinc is a mineral that is important for immune function. It helps activate T cells and other immune cells and also plays a role in the production of certain hormones and enzymes.

Sources of zinc


1. Meat: Red meat, poultry and seafood are good sources of zinc.

2. Dairy products: Milk, yogurt and cheese are high in zinc.

3. Legumes: Beans, chickpeas and lentils are good sources of zinc.

4. Nuts and seeds: Almonds, cashews, pumpkin seeds and sunflower seeds are good sources of zinc.

5. Whole grains: Oats, quinoa and brown rice are all good sources of zinc.

6. Fortified Cereals: Many breakfast cereals are fortified with zinc.

7. Fortified plant-based milk: Soy, almond and other plant-based milks are often fortified with zinc.

8. Fortified Nutritional Yeast: Nutritional yeast is often fortified with zinc.

Probiotics: 

Probiotics are beneficial bacteria that live in the gut and help support the immune system. Some research suggests that certain types of probiotics may help reduce the risk of certain infections and improve immune function.

The best food for probiotics




Probiotics are live microorganisms that are similar to the beneficial microorganisms found in the human gut. They can be found in fermented foods and dietary supplements. Some examples of foods high in probiotics include:

Yogurt: Look for yogurts that contain live and active cultures.


Kefir: This is a fermented milk drink that is similar to yogurt and is also high in probiotics.

Sauerkraut: Made from fermented cabbage, it is a good source of probiotics.

Kimchi: This is a spicy Korean condiment made from fermented vegetables and is high in probiotics.

Miso: This is a fermented soybean paste that is used in Japanese cuisine and is high in probiotics.

Pickles: Some pickles are made through a fermentation process, which can increase their probiotic content.

Tempeh: This is a fermented soybean product that is a good source of probiotics.

It is important to note that not all fermented foods are high in probiotics, as the specific types and amounts of microorganisms can vary. It's also worth noting that probiotic supplements can be a convenient way to increase your intake of these beneficial microorganisms. However, it is always best to consult a healthcare professional before starting any new supplementation regimen.

Garlic: 

Garlic is full of antioxidants and has antimicrobial properties that can help boost the immune system. It can be added to food or taken in the form of supplements.

However, there are some general guidelines that may be helpful:


Eat a healthy, balanced diet that includes plenty of fruits, vegetables, and whole grains. These foods are rich in nutrients that support immune function.

Stay hydrated by drinking plenty of water and other fluids.

Get enough sleep. Aim for 7-9 hours of sleep per night.

Exercise regularly. This can help boost the immune system by increasing circulation and reducing stress.

Avoid tobacco, excessive alcohol consumption and drug use. All of these can weaken the immune system.

Consider taking a daily multivitamin or mineral supplement. This can help ensure you are getting all the nutrients you need to support immune function.

Some people may also benefit from taking specific immune-boosting supplements, such as vitamin C, zinc, and probiotics. However, it is important to speak with a healthcare professional before starting any new supplement regimen.

Remember, the most effective way to support your immune system is to adopt an overall healthy lifestyle.


It is important to remember that while supplements can be a useful addition to a healthy diet, they are not a substitute for a balanced diet that includes a variety of nutrient-dense foods. It's also important to talk to your healthcare provider before starting any new supplement regimen.

Sources of vitamin E


Vitamin E occurs naturally in a variety of foods, including:

Vegetable oils (such as olive, sunflower and safflower oil)
Nuts and seeds (such as almonds, sunflower seeds and hazelnuts)
Green leafy vegetables (like spinach and broccoli)
Fortified cereals and grains.

Vitamin E is also available as a dietary supplement in the form of capsules or tablets. It is important to note that the human body absorbs vitamin E from dietary supplements less efficiently than from food sources. It is always best to try to get nutrients from a varied and balanced diet rather than relying on supplements.

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