Your immune system is a unique complex collection of cells, processes, and chemicals that constantly defends your body against invading pathogens, including viruses, toxins, and bacteria .

Keeping your immune system healthy year-round is key to preventing infection and disease.

Making healthy lifestyle choices by consuming nutritious foods and getting enough sleep and exercise are the most important ways to bolster your immune system.

In addition, research has shown that supplementing with certain vitamins, minerals, herbs, and other substances can help improve immune response and potentially protect against illness.

Here are a few  supplements that are known for their immune-boosting potential -they are rated to be the

Best Supplements to Boost Your Immune Health:

1. Vitamin D

Vitamin D is a fat-soluble nutrient essential to the health and functioning of your immune system.

Vitamin D enhances the pathogen-fighting effects of monocytes and macrophages — white blood cells that are important parts of your immune defense — and decreases inflammation, which helps promote immune response

Many people are Vitamin D difficient which may negatively affect immune function. In fact, low vitamin D levels are associated with an increased risk of upper respiratory tract infections, including influenza and allergic asthma

Some studies show that supplementing with vitamin D may improve immune response. In fact, recent research suggests that taking this vitamin may protect against respiratory tract infections.

Other studies note that vitamin D supplements may improve response to antiviral treatments in people with certain infections, including hepatitis C and HIV

Depending on blood levels, anywhere from 1,000 to 4,000 IU of supplemental vitamin D per day is sufficient for most people, though those with more serious deficiencies often require much higher doses.

Vitamin D has been highly researched in connection with COVID-19 because of its effect on the immune system. Studies have shown that Vitamin D can expedite healing and stall inflammation in the respiratory system.

2. Zinc 

Zinc is a mineral that’s commonly added to supplements and other healthcare products like lozenges that are meant to boost your immune system. This is because zinc is essential for immune system function.

Zinc is needed for immune cell development and communication and plays an important role in inflammatory response. Zinc also specifically protects tissue barriers in the body and help prevent foreign pathogens from entering.

A deficiency in this nutrient significantly affects your immune system’s ability to function properly, resulting in an increased risk of infection and disease, including pneumonia

According to research, 16% of all deep respiratory infections worldwide have been found to be due to zinc deficiency

Zinc deficiency affects around 2 billion people worldwide and is very common in older adults. In fact, up to 30% of older adults are considered deficient in this nutrient

Numerous studies reveal that zinc supplements may protect against respiratory tract infections like the common cold

What’s more, supplementing with zinc may be beneficial for those who are already sick.

Supplemental zinc may also help reduce the duration of the common cold. Additionally, zinc demonstrates antiviral activity

Supplementing with zinc may help protect against respiratory tract infections and reduce the duration of these infections.

3. Vitamin C

Vitamin C is perhaps the most popular supplement taken to protect against infection due to its important role in immune health.

This vitamin supports the function of various immune cells and enhances their ability to protect against infection. It’s also necessary for cellular death, which helps keep your immune system healthy by clearing out old cells and replacing them with new ones.

Vitamin C also functions as a powerful antioxidant, protecting against damage induced by oxidative stress, which occurs with the accumulation of reactive molecules known as free radicals.

Oxidative stress can negatively affect immune health and is linked to numerous diseases.

Supplementing with vitamin C has been shown to reduce the duration and severity of upper respiratory tract infections, including the common cold .

A large review of 29 studies in 11,306 people demonstrated that regularly supplementing with vitamin C at an average dose of 1–2 grams per day reduced the duration of colds by 8% in adults and 14% in children.

the review also demonstrated that regularly taking vitamin C supplements reduced common cold occurrence in individuals under high physical stress, including marathon runners and soldiers, by up to 50%.

Vitamin C supplements may significantly affect immune health, especially in those who don’t get enough of the vitamin through their diet.

The upper limit for vitamin C is 2,000 mg. Supplemental daily doses are typically between 250 and 1,000 mg

Vitamin C is vital for immune health. Supplementing with this nutrient may help reduce the duration and severity of upper respiratory tract infections, including the common cold.

4. Elderberry 

Black elderberry (Sambucus nigra), which has long been used to treat infections, is being researched for its effects on immune health.

In test-tube studies, elderberry extract demonstrates potent antibacterial and antiviral potential against bacterial pathogens responsible for upper respiratory tract infections and strains of the influenza virus.

What’s more, it has been shown to enhance immune system response and may help shorten the duration and severity of colds as well as reduce symptoms related to viral infections

A review of 4 randomized control studies in 180 people found that elderberry supplements significantly reduced upper respiratory symptoms caused by viral infections.

A 5-day study from 2004 demonstrated that people with the flu who supplemented with 1 tablespoon (15 mL) of elderberry syrup 4 times a day experienced symptom relief 4 days earlier than those who didn’t take the syrup and were less reliant on medication.

Taking elderberry supplements may help reduce upper respiratory symptoms caused by viral infections and help alleviate flu symptoms.

5. Medicinal mushrooms 

Medicinal mushrooms have been used since ancient times to prevent and treat infection and disease. Many types of medicinal mushrooms have been studied for their immune-boosting potential.

Over 270 recognized species of medicinal mushrooms are known to have immune-enhancing properties.

Cordyceps, lion’s mane, maitake, shitake, reishi, and turkey tail are all types that have been shown to benefit immune health.

Some research demonstrates that supplementing with specific types of medicinal mushrooms may enhance immune health in several ways as well as reduce symptoms of certain conditions, including asthma and lung infections.

Turkey tail is another medicinal mushroom that has powerful effects on immune health. Research in humans indicates that turkey tail may enhance immune response, especially in people with certain types of cancer

Many types of medicinal mushrooms, including cordyceps and turkey tail, may offer immune-enhancing and antibacterial effects.

Medicinal mushroom products can be found in the form of tinctures, teas, and supplements, such as the Mushroom Complex-10 Mushroom Blend by  NutraMission

Many supplements on the market may help improve immune health.

Zinc, elderberry, and vitamins C and D are just some of the substances that have been researched for their immune-enhancing potential.

However, although these supplements may offer a small benefit for immune health, they should not and cannot be used as a replacement for a healthy lifestyle.

Aiming to eat a nutrient-dense balanced diet, getting enough sleep, engaging in regular physical activity, and not smoking (or considering quitting, if you smoke) are some of the most important ways to help keep your immune system healthy and reduce your chances of infection and disease.

The best way about deciding on a dietary supplement is to speak with a healthcare professional first, as some supplements may interact with certain medications or are inappropriate for people with known health condition or pregnant women.