The 6 Best Immune Supporting Supplements, According to a Dietitian

Are Immune Supporting Supplements Beneficial?

A healthy lifestyle, including eating a well-balanced diet, managing stress, getting adequate sleep, and regularly moving your body, paired with proper hygiene such as handwashing, is the best line of defense for cold and flu season. However, supplements may play a role in supporting the immune system of certain groups of people, including the following: 

• People with a known nutrient deficiency. There are nearly a dozen vitamins and minerals that are known to play a role in the immune system. Research suggests the particular importance of vitamins C and D and zinc in supporting immune health. If you aren’t getting enough through diet—or are not getting regular strong sun exposure for vitamin D—a supplement may help support your immune system.
• People with elevated nutrient needs. Athletes, pregnant and breastfeeding people, and people with medical conditions that increase their vitamin and mineral needs may benefit from a supplement.
• People who follow a restrictive diet. If you eliminate entire food groups or eat a limited number of foods, you may be at risk for a nutrient deficiency, and a supplement can help close those gaps to support immune health.
• People with poor nutrient absorption. Certain diseases that affect the digestive tract, such as Crohn’s, colitis, celiac disease, some autoimmune disorders, and more, can affect nutrient absorption leading to deficiencies or insufficiency. Supplements can help boost stores and support overall immune health. 
• Older adults. Older adults are at higher risk for both severe illness from flu and COVID-19 and risk for nutrient deficiencies such as vitamin D.

Who May Not Benefit from Immune Supporting Nutrients?

• People who eat a balanced diet. If you eat a variety of foods, including fruits, vegetables, whole grains, and protein-rich foods, taking supplements may not actually provide any benefit. The one exception may be vitamin D, since it’s found in a limited number of foods and it can be difficult to get enough through diet alone.
• People with autoimmune disease. “Some supplements that help to boost the immune system should not be taken by people who have any sort of autoimmune disease. In many autoimmune diseases, the immune system is already overactive, attacking even healthy cells, and adding supplements that heighten the immune response can make problems worse,” says Lorencz. If you have an autoimmune condition, talk to a healthcare provider before starting a supplement.
• People with certain underlying medical conditions. While those who are immunocompromised may be at heightened risk for more severe viral illnesses, it doesn’t mean you should definitely take a supplement. Supplements with high doses of nutrients may make problems worse, so always check with a healthcare provider to determine if one is appropriate for you.

Supplements that May or May Not Support Your Immune System

• Elderberry. To date, the research on elderberry extract’s ability to prevent colds or the flu or lessen the severity of symptoms is mixed. Some studies suggest it may slightly lessen the length and severity of symptoms, while others have shown no benefit. Elderberry is Generally Recognized as Safe (GRAS) by the Food and Drug Administration (FDA), though little is known about safety during pregnancy.
• Probiotics. Emerging research suggests a connection between gut health and immunity. Initial studies suggest that probiotics may provide additional immune support, though more research is needed to understand the strain, dose, and timing of probiotics in relation to cold and flu season. There are dozens of strains, and choosing a probiotic is highly individual. Some probiotics may worsen digestive symptoms of people with underlying digestive disorders or introduce new symptoms to otherwise healthy people. Until we have more research, it’s best to focus on probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi to support gut health. 

How We Select Supplements 

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. 

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products.

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

What to Look For 

Third-Party Testing

Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:

• Third party testing does not test to see if a product is effective or safe for everyone, and it does not ensure the supplement will not interact with other supplements or medications.
• Not all third-party testing is created equal. It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing. 
• The third party certifications we can trust are: ConsumerLab.com, NSF, and USP. However, these certifications are difficult to obtain and/or expensive for manufacturers, so many companies choose not to get their products tested by one of these three organizations. 
• Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification.
• Just because a supplement is not tested by one of these three companies, it does not mean it’s a bad product. We recommend doing some research on the reputability of the manufacturer, and calling up the manufacturer and their testing lab to determine their protocols and decide if you feel comfortable consuming the supplement.

Form 

The best form will vary by supplement. Please review each of the individual supplement recommendations for the form we recommend. 

Ingredients & Potential Interactions 

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

Many supplements that are marketed as immune-supporting contain additional ingredients like herbs, antioxidants, or probiotics that may interact with medications or make certain conditions worse. In general, it’s best to choose supplements that contain just the nutrient you’re looking to replete (such as vitamin D or zinc) rather than combination supplements. The exception to this may be if you can benefit from more than one nutrient, in which case choosing a multivitamin may be helpful. 

Immune Supporting Nutrient Dosage 

The recommended dose varies by supplement. Please review the recommended dosing within each individual supplement review. 

How Much is Too Much? 

It’s important to ensure that you don’t exceed the upper limit as established by the National Institute of Health Office of Dietary Supplements. 

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. 

Supplements are available in various forms, such as capsules, tablets, lozenges, and liquids. If you have trouble swallowing pills, you may prefer a chewable tablet or liquid supplement.

There are many different types of each supplement available. For example, there is a huge variety of probiotic strains, three species of echinacea, and multiple forms of zinc. Speak with your physician to figure out what works best for you.

It's important to note that these evidence-based supplements may optimize and bolster your immunity; however, it's always a good idea to check with your physician before adding any supplement to your routine. Specifically, ask your health care provider about the supplement and dosage that is right for you.