We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation. Learn more. Nutrition Products & Services The 6 Best Immune-Supporting Supplements, According to a Dietitian Supplements like Vitamin D, zinc, and a high-quality multivitamin can help keep your immune system in good shape By Sarah Anzlovar, MS, RD Updated on April 26, 2024 Medically reviewed by Erika Prouty, PharmD Fact checked by Rich Scherr Print Verywell Health / Alli Waataja A strong immune system can help you ward off illnesses and recover more quickly. Eating a well-balanced diet, including a variety of fruits and vegetables, whole grains, nuts and seeds, protein-rich foods, and probiotic-rich foods, is key to a healthy immune system. It’s also important to engage in other health-promoting habits, including getting regular exercise, managing stress, and getting seven to eight hours of sleep per night. It's also important to note immune boosting supplements may not stop you from getting sick Meeting these basic needs is most important, but a supplement can help boost your efforts or fill in gaps if you're falling short in any of these areas. Certain nutrients, such as vitamins C and D, as well as zinc, are known to play an important role in the immune system. They don't fight off bacteria and viruses but instead help build your body's ability to defend itself. Our dietitians researched and put together this list to help you find the best immune-supporting supplements. Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Expert Review Board reviews each article for scientific accuracy. Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and to find out what dosage to take. Our Top Picks Best Vitamin D: Theralogix Thera-D 2000 Best Vitamin C: Klean Athlete KLEAN-C Best Zinc: Thorne Zinc Picolinate 30 mg Best Echinacea: Vital Nutrients Echinacea Extract Best B Complex: Nature Made Super B Energy Complex Best Multivitamin: Thorne Basic Nutrients 2/Day How Do I Know an Immune-Supporting Supplement Will Work? Supplements that are marketed to support immunity are not guaranteed to work. The ones that we've included in this story have data to back them up. You should focus on ones that you know will specifically fill gaps in your diet. “You also want to check that the supplement company conducts third-party testing,” says Amy Gorin, MS, RDN, a registered dietitian nutritionist in Stamford, CT. This ensures the product contains what the label says without potentially harmful contaminants. Otherwise, you may be getting more or less of a nutrient than you think, which could impact its effectiveness. Who Should Consider Taking an Immune-Supporting Supplement 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. Nearly a dozen vitamins and minerals are known to play a role in the immune system. Research suggests the particular importance of vitamins C, 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, such as 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. For example, vegans or vegetarians may especially benefit from zinc or B vitamins. 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 zinc or vitamin D. In This Article Expand How Do I Know an Immune-Supporting Supplement Will Work? Who Should Consider Taking an Immune-Supporting Supplement Our Picks Where We Stand People Who Probably Shouldn't Take Immune-Supporting Supplements Other Supplements To Consider Ingredients and Potential Interactions What to Look For in Immune Supporting Supplements How We Select Supplements Our Experts Why Trust VeryWell Health Best Vitamin D Theralogix Thera-D 2,000 Amazon View On Amazon $28 View On Theralogix.com Pros NSF certified Gluten-free and vegetarian Available in multiple doses Cons Dose may be higher than needed for some Key Specs: Active nutrients: Vitamin D3, calcium | Dose: 2,000, 4,000, or 6,000 IU | Servings per container: 180 | Form: Capsule Who's It For Best for those who don't live in a sunny climate or who don't go out in the sun much. Why We Recommend It We recommend Theralogix Thera-D because it’s NSF Contents Certified, which means that it contains what the label says and doesn't have any harmful contaminants. It’s also gluten-free, vegetarian, budget-friendly and comes in three different doses—2,000 IU, 4,000 IU, and 6,000 IU. The right dose for you will depend on your current vitamin D status, which is why we recommend having a healthcare provider check your levels before starting a supplement. Vitamin D deficiency and insufficiency are common, especially for people who live in parts of the world where year-round sun exposure is not possible. “In the winter months, most of us have a difficult time getting enough vitamin D. Plus, there are not many foods that are naturally packed with Vitamin D, so unless you're eating and drinking foods that are fortified with this fat-soluble vitamin, getting enough without sun exposure is nearly impossible,” says Kelsey Lorencz, RDN, an intuitive eating registered dietitian. Vitamin D plays an important role in the immune system by regulating immune cells, controlling inflammation, and even boosting antimicrobial activity. Some research suggests that having adequate stores may reduce the severity of the flu and even COVID-19. Supplements have also been shown to reduce the risk of respiratory infections in people who are vitamin D deficient. The recommended dietary allowance (RDA) is 600 IU for most adults, but emerging research suggests we may benefit from higher doses for both maintenance and repletion. One study even found that people who were deficient were able to quickly raise their vitamin D levels to ideal levels with a dose of 10,000 IU per day. These levels help support the immune system and help fight off viruses like the flu and COVID-19. More research is needed, and that level may not be safe for everyone (plus, it shouldn’t be taken long-term). Things To Consider The lowest available dose is 2,000 IU, which may be more than some people need. Best Vitamin C Klean Athlete KLEAN-C Amazon View On Amazon View On Vitacost Pros NSF certified for sport Gluten-free and vegan Easy to consume chewable tablet Cons Contains sugar alcohols Not all will love flavor Key Specs: Active nutrients: Vitamin C, calcium, sodium | Dose: 525 milligrams | Servings per container: 60 | Form: Chewable tablet Who's It For This is especially helpful during cold and flu season. Why We Recommend It If you need a good Vitamin C supplement, we recommend KLEAN-C. It’s NSF Certified for Sport, which ensures that its contents match the label and it doesn’t contain any harmful ingredients or ingredients banned by sport. It contains 525 milligrams of vitamin C, along with a very small amount of calcium and sodium. It doesn’t contain additional nutrients that could potentially interact with medications—a common challenge with many vitamin C supplements. It’s also gluten-free and vegan. Vitamin C is well known for its role in the immune system. While most people consume plenty of vitamin C by eating fruits and vegetables—like strawberries, oranges, mango, bell peppers, and sweet potatoes—a supplement may be helpful for some. This vitamin works as an antioxidant by protecting cells from damage and enhancing immune cell function. It also plays a role in our skin and mucus, acting as a physical barrier against pathogens. Vitamin C supplements aren’t necessarily going to stop you from getting sick, but they could reduce symptoms and help you recover more quickly. “A large review of over 11,000 people found that taking 1,000 to 2,000 milligrams of vitamin C daily reduced the length of a cold by 8% in adults and 14% in kids,” says Lorencz. The recommended dietary allowance (RDA) for vitamin C is 75 milligrams for women and 90 milligrams for men, but the Tolerable Upper Intake Level (UL) is 2,000 milligrams. KLEAN-C falls well below that limit. Things To Consider This supplement is sweetened with a small amount of sugar alcohols, which can cause digestive upset in some people when consumed in excess.Some people might not love chewing these tablets.It is important to note that people with diabetes should always consult with a provider before using doses exceeding 500mg per day, especially those using a continuous glucose monitor (CGM). Vitamin C above 500 mg can affect the accuracy of blood sugar readings. Best Zinc Thorne Research Zinc Picolinate Amazon View On Amazon $18 View On Walmart $37 View On IHerb $18 Pros NSF Certified for Sport Zinc is the only active ingredient Cons May be a higher dose than you need Key Specs: Active nutrients: Zinc | Dose: 30 milligrams | Servings per container: 60 | Form: Capsule Who's It For Best for vegans, vegetarians and the elderly. Why We Recommend It Thorne is a well-trusted supplement brand, and this product is NSF Certified for Sport. This supplement also stands out because the dose is below the UL of 40 milligrams (many supplements provide well over that dose), and zinc is the only ingredient. This is especially important because high doses of zinc may lead to gastrointestinal upset and dizziness. Zinc acts as a cofactor or a catalyst in the immune response; it's necessary to activate and develop immune cells. Some studies even suggest that zinc supplements may reduce severity and length of symptoms from the common cold, but more research is needed. Initial studies also suggest that low zinc levels may increase risk for more severe COVID-19 symptoms. Zinc is found in a variety of foods, including seafood, beef, beans, nuts, whole grains, and dairy, and most people can get enough from food. While it is available in plant-based foods, vegans and vegetarians are at higher risk for deficiency because phytates found in whole grains and beans may reduce the absorption of zinc. It’s also estimated that nearly 30 percent of the elderly population is zinc deficient. If you’re not getting enough through diet, Thorne Research’s zinc picolinate is a good option. Things To Consider To date, there’s insufficient evidence to support regular supplementation for those who get enough through food. So if you choose to supplement while you are sick, you shouldn’t continue supplementation for a long period of time unless a healthcare provider has detected a deficiency. Interactions and Long-term Use It’s important to note that long-term zinc supplementation can lead to a copper deficiency, and zinc supplements may interact with medications, including antibiotics, diuretics, and drugs to treat rheumatoid arthritis. Always check with a healthcare provider before starting a zinc supplement. The 7 Best Zinc Supplements of 2024 Best Echinacea Vital Nutrients Echinacea Extract Amazon View On Amazon $25 Pros Contains a dose supported by preliminary research Vegan and no gluten-containing ingredients Cons May need to take multiple doses per day More expensive than other options Key Specs: Active nutrients: Echinacea herb extract | Dose: 1,000 milligrams | Servings per container: 30 | Form: Capsule Who's It For Best for those who want to try an herbal remedy that may prevent or reduce the severity of the common cold in the short term. Why We Recommend it If you choose to take echinacea, we recommend Vital Nutrients Echinacea Extract. There currently is no concrete recommended dose, but the 1,000-milligram dose appears to be safe in the short term. This supplement has been verified to contain what it says it contains without harmful contaminants, which is especially important with many herbal supplements. Echinacea is an herb often used to treat the common cold. Research on the benefits has shown mixed results, which may be related to inconsistent forms and dosing of the herb. Many studies are also funded by organizations that sell echinacea supplements, which may introduce some bias. Some studies have suggested that when taken at the first signs of a cold, echinacea may help reduce the severity and length of symptoms, though other studies have shown no benefit. A review of 29 studies showed that taking it preventatively may lessen the chance of getting an upper respiratory infection (such as a cold), though the data was extremely limited, and most of the studies included in the review actually showed no benefit. In general, it appears to be a safe supplement for most adults when taken in the short term. Things To Consider Echinacea may interact with certain immunosuppressants and can increase the time it takes for your body to metabolize caffeine. There is no research on long-term safety, so it’s best to use it only during the height of cold and flu season. Best B-Vitamin Nature Made Super B-Complex Softgels Amazon View On Amazon $20 View On Naturemade.com Pros USP verified Gluten-free Budget-friendly Cons May not contain enough B-12 for some Contains gelatin Key Specs: Active nutrients: B-vitamins | Dose: varies | Servings per container: 160 | Form: Softgel Who's It For Best for people who have a limited diet and who might have a vitamin deficiency as a result. Why We Recommend It If you’re not getting enough through diet, a B-complex supplement can be helpful for closing any gaps. Nature Made Super B Energy Complex contains all eight B vitamins, is USP verified, and is budget-friendly. While it does contain 6 micrograms (250 percent of the RDA), only a small percentage of vitamin B12 is absorbed from supplements. It’s recommended to take 1,000 to 2,000 micrograms to replete a deficiency, so some people may have to take multiple capsules to get enough. Each B vitamin has a different role in the immune system, but some important factors to note are their function in red blood cell formation, antibody production, and normal functioning of immune cells. While there isn’t research to suggest that more is better, inadequate levels of B vitamins can contribute to a weakened immune system. B vitamins are found in a variety of foods, so as long as you eat a balanced diet and don’t eliminate entire food groups, you can get enough through food. However, vegans and some vegetarians are at higher risk for deficiency, especially for vitamin B-12. Things To Consider This supplement contains gelatin, so it's not ideal for vegans. If you are looking for a vegan option, check out Thorne's Basic B complex. If your diet has a lot of variety (including meat and dairy), you're probably already getting enough B vitamins, and a supplement may be excessive. The 9 Best Vitamins and Supplements for Skin Health Best Multivitamin Thorne Basic Nutrients 2/Day Thorne View On Amazon $32 View On Thorne.com View On Pureformulas.com Pros NSF Certified for Sport Contains recommended immune supporting nutrients Vegan and gluten-free Cons Some nutrients may interact with certain medications More expensive than other options Key Specs: Active nutrients: Many | Dose: Varies | Servings per container: 30 | Form: Capsule Who's It For Best for those who want an all-in-one option for immune support, don't have much variety in their diet, or have higher nutrient needs. Why We Recommend It A multivitamin can be helpful if you have multiple nutrient deficiencies, consume a diet that may lack enough essential nutrients, or have higher nutrient needs. Thorne Basic Nutrients 2/Day is a good choice as it includes essential nutrients for immune health, including vitamins C and D, all eight B vitamins, and zinc. Thorne’s multivitamin also includes other nutrients known to affect the immune system, such as vitamins A and E, selenium, and magnesium (though there is not enough evidence to recommend them alone for immune health). As with many Thorne supplements, this one is NSF Certified for Sport, which means that it includes what is listed on the label and is free of unsafe levels of contaminants and substances banned for athletes. It’s also dairy-free, soy-free, gluten-free, and vegan. Things To Consider Keep in mind that when you are taking a multivitamin, there are more ingredients to consider in terms of interactions with certain medications. Speak to a healthcare provider before starting this multivitamin.This option is more expensive as it contains more ingredients. Where We Stand Our top pick is Theralogix Thera-D, a vitamin D supplement, because it’s NSF contents certified, budget-friendly, and comes in a variety of doses. We recommend this especially to those who don't get out in the sun much. If you want a blend of all the vitamins that may support a healthy immune system, a multivitamin like Thorne Basic Nutrients 2/Day might be the best choice for you. People Who Probably Shouldn't Take Immune-Supporting Supplements 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. Probiotic-rich foods such as yogurt, kefir, sauerkraut, or kimchi may also support a healthy gut, which may play a role in immunity, though more research is needed. “Eating foods high in antioxidants like ginger, turmeric, and green tea is a good immune-supporting strategy,” says Lorencz. People with autoimmune diseases. “Some supplements that help to boost the immune system should not be taken by people who have any 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. Other Supplements To Consider These supplements are popular in the context of immune support, but the research isn’t as strong to suggest they really benefit the immune system. However, if you or a healthcare professional think they may benefit you, you could try them. 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 the 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. Ingredients and 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. What to Look For in Immune Supporting Supplements Form: The best form will vary by supplement and your needs. You may prefer a capsule over a chewable or liquid form, so pick the form you are most likely to take.Type: Depending on your preferences, you will want to choose the right type of immune supporting supplement. For example, if you are vegan or vegetarian, you may want to consider a B vitamin complex, as you are more likely to be deficient in these. However, if you know you don't get out in the sun much, a Vitamin D may be best. 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. There are a plethora of supplements on the market boasting about their ability to boost immunity, but we only included those that are backed by research on our list. Immune-Supporting Nutrient Dosage The recommended dose varies by supplement. Please review the recommended dosing within each individual supplement review. 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. There are many different types of supplements 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 healthcare provider about the supplement and dosage that is right for you. Our Experts These dietitians helped provide insight into the research behind immune supplements, how they may work, and who can most benefit from them. Kelsey Lorencz, RDN: an intuitive eating registered dietitian, health writer, and recipe developer Amy Gorin, MS, RDN: a nationally recognized, award-winning registered dietitian nutritionist (RDN), media personality, spokesperson, media coach, and writer in Stamford, CT Shushy Setrakian, MS, RD: a registered dietitian specializing in sports nutrition and gut health and one of our nutrition supplement and commerce editors Why Trust VeryWell Health Sarah Anzlovar, MS, RDN, LDN, is a registered dietitian with a master's degree in nutrition communication from the Tufts Friedman School of Nutrition Science and Policy. She owns a private practice in the suburbs of Boston, where she helps her clients ditch diets and learn to eat foods that help them feel their best and achieve optimal health. Sarah is also a freelance writer, where she lends her expertise in translating research on a wide variety of nutrition topics into relatable and approachable recommendations for consumers. 27 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. National Institutes of Health. Do you need dietary supplements? Gombart AF, Pierre A, Maggini S. A review of micronutrients and the immune system–working in harmony to reduce the risk of infection. Nutrients. 2020;12(1):236. doi:10.3390/nu12010236 Montoro-Huguet MA, Belloc B, Domínguez-Cajal M. Small and large intestine (I): malabsorption of nutrients. Nutrients. 2021;13(4):1254. doi:10.3390/nu13041254 National Institutes of Health Office of Dietary Supplements. Vitamin D: fact sheet for health professionals. Parva NR, Tadepalli S, Singh P, et al. 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Phytother Res. 2017;31(4):533-554. doi:10.1002/ptr.5782 By Sarah Anzlovar, MS, RD Sarah is a registered dietitian with a virtual private practice helping busy moms ditch diets and learn to eat to feel their best without stress.She has a Bachelors in Business Administration from The George Washington University and a Masters of Science in Nutrition Communication from the Tufts University Friedman School of Nutrition Science and Policy.Sarah's been published on Eatingwell.com as well as a number of blogs for food companies such as Purple Carrot, BeBOLD Bars, and Bon Appetit Management Company.She also publishes a food and nutrition blog at Sarahgoldrd.com and her recipes and work have been featured in Shape, The Healthy, Eating Well, Everyday Health, US News & World Report, Better Homes and Gardens, Huffington Post, Eat This Not That, and more. See Our Editorial Process Meet Our Medical Expert Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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