Top 10 Dietary Supplements for Boosting Immune Health

While dietary supplements for immune health enhance body immunity and protect it from harmful germs, this condition has been shown to increase the likelihood of contracting infectious diseases. Hence, this has encouraged diabetic patients to take immune-boosting supplements which may prove very helpful in combating infectious diseases.

Moreover, personalized nutrition is becoming an important trend, particularly for those with mild metabolic disorders or other gut-related diseases for which generalized medications are often inadequate. Concern for health, busy lives and lifestyle shifts are all pushing consumers towards interest in immune care. Adequate nourishment is being given up for a quick fix, which explains the use of supplements even by people who eat properly.

An increasing number of people are demanding supplements that enhance immunity such as probiotic bacteria, vitamins and minerals as well as traditional medicine. In this period everyone worldwide is aware of their health status and defense mechanism. With advancing age and adulthood being more aware of the need to enhance immunity for market growth, supplements for immune health are increasing in popularity.

Here are the top 10 dietary supplements for boosting immune health:

Top 10 Changes

• Vitamin C
• Vitamin D
• Zinc
• Probiotics
• Elderberry
• Echinacea
• Garlic
• Turmeric
• Selenium
• Astragalus

Let’s discuss each one in detail.

1. Vitamin C

Vitamin C is one of the most popular and studied supplements for immune support. It is an effective antioxidant that fights free radical-induced cell damage. In addition, it also makes collagen which keeps our skin intact thus making it a barrier against infections in the first place. Several functions of the immune system are supported by vitamin C at the cellular level. For instance, aids in the generation and function of white blood cells like phagocytes and lymphocytes which play a critical role in fighting diseases in our bodies. However, during flu season consumption of citrus fruits alone may not be sufficient to provide all antioxidant requirements needed; supplements can still serve as alternatives. Although doses ranging from 500 mg to 1000mg are recommended per day, if one wants higher amounts should consult with his/her physician.

2. Vitamin D

Due to its crucial role in maintaining a good functioning of the immune system, it is commonly called “the sunshine vitamin”. Nevertheless, a majority of people do not have enough amount of this nutrient, particularly those residing in places without sufficient sunlight. Vitamin D reduces inflammation while enhancing the action of macrophages and monocytes – types of white blood cells that are crucial for immune defence against pathogens. The vitamin can be ingested from supplements as well as fortified foods or through the consumption of oily fish aside from being synthesized on exposure to sunlight. Usually, the advice for daily consumption spans from 600 to 800 IU but certain people may demand higher quantities based on their serum levels.

3. Zinc

The mineral, zinc, is essential for the development and communication of the immune system cells as well as inflammation regulation. A zinc deficiency may severely compromise the immune system. Natural killer cells and neutrophils which are two types of cells that mediate innate immunity require zinc to grow properly and fulfill their physiological functions. Moreover, it acts as an antioxidant by helping stabilize membranes and prevent damage from free radicals. Although meat, fish, legumes and seeds are rich sources of this mineral, during periods when there is an increased risk of infection supplementation becomes necessary. The ordinary daily dosage is between 15 and 30 mg.

4. Probiotics

When administered in proper dosages, probiotics (live microorganisms) have varied health advantages. They are well-known for their role in gut health that affects directly the immunological function. In these capacities, probiotics may enhance the production of natural killer cells and T lymphocytes involved in antibody generation processes. Probiotics are therefore critical to Gut-Associated Lymphoid Tissue (GALT) maintaining proper balance of gut flora thus an important feature of this part of the immune system. They come as either supplements or fermented foods such as yoghurts. Bifidobacterium and Lactobacillus are among the common strains. Since there is a wide difference between the efficiency potentials of different probiotics it is important to select products with strains that have undergone clinical trials.

Moreover, as studies have indicated that specific lactobacillus strains aid in decreasing body fat and enhancing general digestive health, the market for lactobacillus probiotics may be significantly impacted by the high obesity rate. For example, 14.1% of Chinese adults were obese and 34.8% were overweight based on their BMI. With more people becoming aware of the health risks associated with obesity and looking for natural ways to support their weight management efforts, the demand for lactobacillus probiotics rises along with the prevalence of obesity.

Figure 1:  Cases of Obesity in China, in Percentage, 2023

Source: Diabetes, Obesity, and Metabolism- Journal

5. Elderberries

Elderberry is widely perceived as a flu and cold remedy due to its immunity-boosting capabilities among other benefits. The fruit has high levels of both anthocyanins as well as antioxidants which are known to help with inflammation reduction and increase one’s immunity. Studies have shown that elderberry extracts can help ease respiratory difficulties associated with flu, particularly in the case of children. For adults who prefer them as dietary supplements, there are three forms; syrup, lozenge or gummy bears. Standardized extracts should always be used to ensure safety and efficacy. The recommended daily dosage is between 600mg -1200mg.

6. Echinacea

Various diseases have been treated over the centuries using some types of flowering plants from the Echinacea family in conventional medicine. It is particularly known for the treatment and prevention of colds. It is believed that Echinacea boosts one’s immunity by increasing the number of white blood cells that fight infections (Haas). Some research suggests that it might even reduce one’s susceptibility to a cold or shorten its duration. Echinacea supplements can be made in the form of tinctures, teas or capsules. When one gets a cold, normally 300-500 mg is what they are advised to take three times daily from the onset of symptoms.

7. Garlic

Moreover, alongside flavouring food, garlic also has antibacterial, antiviral and antifungal characteristics that enhance one’s immunity. Allicin, which is the active ingredient in garlic, induces some white blood cells to fight against certain strains of viruses that are responsible for flu or cold. Raw, cooked or as a supplement garlic can be consumed. Daily doses of 600–1200mg are usually applied for instance in aged garlic extract, which is a common supplement.

8. Turmeric

The strong anti-inflammatory properties of turmeric and antioxidant properties are mainly due to its active ingredient curcumin is reputed to boost the body’s immunity. The activation of macrophages, T cells and B cells by curcumin helps in improving the body’s defence against infections. In addition, it works on reducing inflammation which improves immune activity. Supplements can be taken or added to food as turmeric is available in such form. To have better absorption look for curcumin supplements with piperine or black pepper extract or take them with meals containing large amounts of fats. The daily dosage ranges from 500 to 2000 mg.

9. Selenium

Selenium proves to be an important mineral for the immune system functioning and also in regulating inflammation responses. It plays several important roles in effective immune system performance, & lack of it makes someone more prone to infections. The synthesis of cytokines and T-cell multiplication are both promoted by selenium and are critical components of the immune response. In addition, it serves as an antioxidant to protect cells from damage. Brazil nuts, seafood, and meats supply abundant amounts of selenium; however, supplements can be beneficial, especially in regions where the mineral is lacking in soil. 55 micrograms daily is recommended for adults.

10. Astragalus

As a traditional Chinese herb for centuries, astragalus has been used to strengthen immunity against disease and stress. Astragalus is said to stimulate immunity and promote white blood cell count increase. Moreover, it has some antioxidant properties that assist in avoiding cell damage. There are astragalus tinctures, teas, and capsules available. 250-500mg is typically administered three times every day.

In conclusion, they can greatly support the immune system, so supplements must be seen as a part of an all-encompassing strategy for health. Other important aspects include a diet consisting of fruits and vegetables, whole grains and lean proteins, physical activities, restful slumber and diminishment of stress levels. Before embarking on any new supplementation plan it would be wise to consult with a medical professional, particularly for those taking medication or having existing health problems. People might want to consider including some of the best dietary supplements in their everyday regimen because they enhance general wellness and body immunity at large.