Unfortunately, cold and flu season is an especially tough time to keep your immune system going strong. Hansen says to focus on what you can control to keep you and your family healthy. UnityPoint Health News and Articles 5 Immune System Boosters to Try. Top Immune System Boosters Your immune system is a process of checks and balances that helps fight and protect the body from disease and illness.

Foods can certainly boost the immune system. Specifically, try to eat a variety of fruits, vegetables, whole grains, dairy products and lean protein. Also, fit in foods with omega-3 fatty acids, like eggs, salmon and avocados, as well.

All these foods will not only build up parts of your immune system, but can help you maintain a healthy weight.

Drinking plenty of water. NSF also offers a separate certification for supplements intended for use by professional athletes.

This year-old nonprofit sets quality standards for food ingredients, medications, and supplements. About 20 years ago, USP began contracting with supplements makers to verify products; this involves ensuring good manufacturing practices and annual testing of products.

More than products carry the USP mark. This for-profit division of Underwriters Laboratories, the venerable safety-standards organization, began testing supplements just a few years ago.

The company also offers a separate certification and seal indicating that manufacturing facilities meet quality standards. Founded in , this for-profit company follows a different business model than the other three, which are paid by supplements makers and sellers to test their products.

And it buys everything it tests, just as a consumer would. CVS contracts with UL to test products not already verified by USP or NSF, though you will not see the UL-verified mark on the label. Prices for multivitamins vary wildly, even for those independently verified for quality such as those in the table below.

Some also sell multiple lines of products. In particular, fruits, vegetables, and other plant foods contain fiber and good-for-you compounds not found in supplements, she said.

Of course, some people may benefit from taking a multivitamin, including those who are on low-calorie diets, have a poor appetite, or avoid certain foods like meat or dairy, according to the ODS. You may also need more vitamin D, iron, choline, and iodine during pregnancy. A multivitamin can help make up for those shortfalls.

However, a multivitamin formulated for seniors may help modestly improve memory and slow cognitive decline for older adults, according to two recent studies. The daily values , or recommended daily intakes for nutrients, refer to everything you get from food, drink, and supplements, Haggans said.

In fact, for some nutrients, doses well above the daily value can be dangerous, especially when added to what you are already getting from food. Too much vitamin A other than as beta-carotene may cause headaches, liver damage, weakened bones, and birth defects. And excess iron may give you an upset stomach and, over time, damage the liver and other organs.

Store shelves present a bewildering array of formulations. While a standard multivitamin is fine for most adults, in some cases it makes sense to go for a product tailored to your age and gender, Haggans said.

Menstruating women need iron to help replenish red blood cells, for example, and formulations for women younger than 50 typically contain more iron than those for men and seniors.

If you are pregnant or breastfeeding, a prenatal multivitamin can help cover any extra nutrient needs. And people who are 50 and older can benefit from the calcium a bulky ingredient not found in all multivitamins as well as the extra vitamin D, vitamin B12, and antioxidants commonly found in products for older adults.

But aside from choosing a multivitamin specifically formulated for age and gender, buying a multivitamin marketed for specific health conditions is generally not worth it.

In a few situations, your doctor may recommend a specific type of supplement. For example, research shows that certain formulations can slow vision loss for people with age-related macular degeneration, and people with fragile bones due to osteoporosis may need more calcium and vitamin D.

For the best results, Haas and Emmons both recommend doing lab testing with a healthcare provider to identify deficiencies if you can afford it.

Most of these nutrients can be screened with a blood test, with a few exceptions: A stool test is required to assess the status of the microbiome , and selenium and zinc deficiencies are detected through hair analysis.

Zinc can also be measured with blood-plasma or urine tests. Know that we all have different requirements based on health status, genetics, and lifestyle. Kaplan, PhD, and Julia J. Rucklidge, PhD, in The Better Brain: Overcome Anxiety, Combat Depression, and Reduce ADHD and Stress with Nutrition.

When stress is elevated , the sympathetic nervous system activates a range of protective responses, including spikes in blood sugar and adrenal hormones like cortisol. Ongoing stress leads to chronic adrenal activation, exhausting the stress-response system and often leading to low mood; Bs can help regulate this response and prevent burnout.

Bs also play a key role in the methylation cycle, which is how the body produces and sustains protein and DNA. The methylation process facilitates DNA repair, detoxification, hormone regulation, and the production of several neurotransmitters, including serotonin and dopamine.

Some people have a polymorphism in the gene MTHFR that impedes folate processing; this often corresponds to depressive tendencies. For general mental health support, a B-complex supplement is best; it will contain some or all of the B vitamins necessary for a good baseline.

These supplements may cause upset stomach, so take them with food. Look for a complex that contains the following:. Note: If you choose an activated B-complex supplement and begin to feel jittery, reduce the dose or discontinue.

This explains why vitamin D deficiency is most common in climates in the far north and far south, where sun exposure is limited in the winter months, and among individuals with darker skin, as melanin acts as a sort of natural sunscreen.

Unlike supplements that work directly on neurotransmitters, vitamin D supports mental health primarily by reducing inflammation. Researchers are beginning to understand the key role of neuroinflammation in depression and other mental-health disorders, so regulating the inflammatory response is key to defending the brain.

One study published in showed that early intervention with an activated form of vitamin D helped reduce neuroinflammation in subjects with multiple sclerosis MS. This was an important finding, as MS, a disease of the central nervous system, often negatively affects cognitive function.

The Institute for Functional Medicine recommends no less than 2, IUs of vitamin D per day for adults. Hemoglobin, which is iron-based, transports oxygen to the brain, making this one of the most essential nutrients for supporting cognitive function.

Iron is also necessary for the production of dopamine and serotonin, which regulate mood, focus, and pleasure. Generally speaking, adult men should consume 8 mg daily and women 18 mg, but our iron requirements are highly individual. They vary based on age, biological sex, and diet — a menstruating woman needs more iron than a postmenopausal one; vegetarians need nearly twice as much iron as those who consume meat, and so on.

He notes that it was one of the first nutrients demonstrated to help treat depression. Magnesium helps keep adrenals in check and contributes to the creation and transmission of the mood-regulating neurotransmitter serotonin. It also helps stimulate the release of soothing gamma-aminobutyric acid GABA.

Emmons frequently recommends this mineral for individuals struggling with anxiety or sleep disturbances. Magnesium is found in a variety of foods, including dark chocolate and avocados. Supplements come in pill or powder form; the latter is combined with water to make a fizzy drink.

Adult men need — mg daily; adult women need — mg. If your bowels become too loose, reduce your dose. These anti-inflammatory fatty acids are critical to brain health throughout our lives. During pregnancy, omega-3s help foster fetal brain development, contributing to neurotransmitter signaling and the growth of nervous tissue.

In adults, omega-3 deficiencies are linked to a range of mental health issues, including depression, ADHD, dementia, bipolar disorder, and schizophrenia. Accordingly, Emmons believes most of us benefit from supplements that contain several fatty acids from the omega-3 family: alpha-linolenic acid, docosahexaenoic acid DHA , and eicosapentaenoic acid EPA.

Of these, DHA and EPA are the most easily metabolized forms of omega Seek out a quality fish-oil formula with high concentrations of EPA and DHA for vegetarians, algal oil is a good option. Adult men need around 1.

Vitamin prices are confounding—and they vary wildly. You can spend less than $15 for a year's worth of Kirkland Signature multivitamins Increasing vitamin intake.​​ Vitamins B6, C and E are all known for their immune-boosting properties. You can get all of these vitamins from a well-balanced diet Missing

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Drinking plenty of water. Water intake can have many positive benefits for your immune system, including but not limited to aiding in digestion and preventing possible pathogens like a virus or bacteria from getting into the eyes, nose and mouth.

Prioritizing exercise. Moderate-intensity exercise can help maintain a healthy immune system. Getting enough sleep. If you get enough sleep, it will help your body fight off sickness and help succeed at the tips mentioned above.

Adults should get between hours of sleep each night. Increasing vitamin intake. Vitamins B6, C and E are all known for their immune-boosting properties.

Can't wait? Shop in-store at one of our two natural health retail locations:. Shop Standard Process. Hold on. High intakes might also cause falsely high or low readings on some blood glucose meters that are used to monitor glucose levels in people with diabetes [ ].

In people with hemochromatosis, high doses of vitamin C could exacerbate iron overload and damage body tissues [ 56 , 61 ]. The Food and Nutrition Board of the National Academies of Sciences, Engineering, and Medicine recommends that people with hemochromatosis be cautious about consuming vitamin C doses above the RDA [ 56 ].

Vitamin C supplementation might interact with some medications. For example, it might reduce the effectiveness of radiation therapy and chemotherapy by protecting tumor cells from the action of these agents [ 76 ].

Vitamin C might also enhance the absorption of levothyroxine when taken at the same time [ 77 ]. More information on vitamin C is available in the ODS health professional fact sheet on vitamin C.

For information on vitamin C and COVID, please see the ODS health professional fact sheet, Dietary Supplements in the Time of COVID Vitamin D exists in two forms: vitamin D2 and vitamin D3. It is an essential nutrient that is naturally present in only a few foods , such as fatty fish including salmon and tuna and fish liver oils.

In addition, beef liver, cheese, and egg yolks contain small amounts. Fortified foods, especially fortified milk, provide most of the vitamin D in the diets of people in the United States.

The RDA for vitamin D is 10 to 15 mcg IU to IU for children, depending on age, and 15 to 20 mcg to IU for adults, including those who are pregnant or lactating [ 78 ].

The body can also synthesize vitamin D as a result of sun exposure. Vitamin D obtained from sun exposure, foods, and supplements is biologically inert until it undergoes two hydroxylations in the body for activation. The first hydroxylation, which occurs in the liver, converts vitamin D to hydroxyvitamin D [25 OH D].

The second hydroxylation occurs primarily in the kidney and forms the physiologically active 1,dihydroxyvitamin D [1,25 OH 2D]. Serum concentration of 25 OH D is the main indicator of vitamin D status [ 78 ]. However, 25 OH D levels defined as deficient or adequate vary from study to study.

In addition to its well-known effects on calcium absorption and bone health, vitamin D plays a role in immune function [ 5 , 58 , ].

Vitamin D appears to lower viral replication rates, suppress inflammation, and increase levels of T-regulatory cells and their activity [ 16 , 58 , ]. In addition, almost all immune cells e.

These capabilities suggest that vitamin D can modulate both innate and adaptive immune responses [ 5 , 16 , , 85 , 87 , 88 ]. It also impairs macrophage function and interleukin production [ 5 ].

Dietary surveys indicate that most people in the United States consume less than recommended amounts of vitamin D [ 90 ]. Nevertheless, according to a — analysis of serum 25 OH D concentrations, most people in the United States age 1 year and older have adequate vitamin D status [ 91 ].

Sun exposure, which increases serum 25 OH D levels, is one of the reasons serum 25 OH D levels are usually higher than would be predicted on the basis of dietary vitamin D intakes alone [ 78 ]. Researchers have investigated whether higher vitamin D status can reduce the risk of seasonal infections, having observed that low vitamin D status due to less sun exposure and higher risk of upper respiratory tract infections are more common in the winter [ 87 , 92 ].

An analysis of data on the association between 25 OH D levels and recent upper respiratory tract infections in 18, participants age 12 years and older from the third National Health and Nutrition Examination Survey — suggests that lower vitamin D levels are associated with a higher risk of respiratory tract infections [ 93 ].

In another analysis, vitamin D insufficiency and deficiency were associated with a higher mortality risk from respiratory diseases than vitamin D sufficiency during 15 years of follow-up in 9, adults age 50—75 years in Germany [ 94 ]. Results from clinicals trials have been mixed but suggest that vitamin D supplementation might modestly reduce the risk of respiratory tract infections.

For example, in a clinical trial in Japan, children age 6 to 15 years took 30 mcg 1, IU vitamin D3 or placebo daily during 4 winter months [ 95 ]. In this trial, both groups had adequate mean 25 OH D levels for bone and overall health at baseline.

Results have been mixed from systematic reviews and meta-analyses that have examined the effects of vitamin D supplementation on the risk of pneumonia and other respiratory tract infections. Results were negative in a Cochrane Review that evaluated the use of vitamin D supplementation for preventing infections, including pneumonia, in children younger than 5 years [ 98 ].

The review included two trials that examined pneumonia incidence in a total of 3, participants; one trial was placebo controlled, and the other had a control group that received no treatment. A systematic review and meta-analysis of vitamin D supplementation to prevent acute respiratory tract infections mostly upper respiratory tract infections had mixed findings.

This analysis included 25 clinical trials and a total of 10, participants from newborns to adults age 95 years [ 99 ]. Study durations ranged from 7 weeks to 1. However, vitamin D supplementation was beneficial only in participants who took supplements daily or weekly, not in those who took one or more bolus doses.

A subsequent systematic review and meta-analysis by the same research team that included 46 clinical trials and a total of 75, participants age 0 to 95 years found some benefits of vitamin D supplementation [ ].

Other systematic reviews and meta-analyses have also found that vitamin D supplementation helps reduce the risk of respiratory tract infections and influenza in children and adults [ ] and that vitamin D deficiency is associated with an increased risk of community-acquired pneumonia in children and adults [ ].

In addition, serum 25 OH D concentrations are inversely associated with risk and severity of acute respiratory tract infections [ ]. In contrast, a meta-analysis of 30 clinical trials in a total of 30, participants age 3 to 81 years found that vitamin D supplementation did not reduce the risk of respiratory tract infections [ ].

Mixed findings were reported in a meta-analysis of six trials in a total of 6, children and seven trials in a total of 3, adults [ 54 ]. Vitamin D supplementation did not reduce the risk of respiratory tract infections in adolescents and adults in two clinical trials whose results were published in [ , ].

In one of these trials, 34, men and women age 18 to 75 years in Norway who were not taking daily vitamin D supplements took 5 mL cod liver oil containing 10 mcg IU vitamin D3 or placebo for up to 6 months during the winter [ ].

The cod liver oil did not reduce the incidence of acute respiratory infections. The other trial involved 6, participants age 16 years or older in the United Kingdom who were not taking vitamin D supplements [ ].

Half of the participants were offered a vitamin D blood test. The other participants were not offered vitamin D tests or supplementation, and the study did not use a placebo. Neither lower nor higher doses of vitamin D3 reduced the risk of acute respiratory tract infections.

Researchers have also examined whether vitamin D supplementation helps treat respiratory tract infections, but results suggest that it has limited, if any, benefits.

A meta-analysis included 18 clinical trials in a total of 3, participants with mean ages between 12 months and 62 years [ ]. It assessed whether one-time, daily, or occasional vitamin D doses ranging from 15 to 15, mcg IU to , IU , depending on dosing schedule, for up to 8 months helped treat respiratory infections.

Treatment outcomes differed among trials but included sputum conversion for pulmonary tuberculosis , survival rate, and no need for ICU admission. Vitamin D supplementation had some small beneficial effects on treatment outcomes, but when the authors analyzed only the 12 high-quality trials, the differences between groups in the trials were no longer statistically significant.

Inflammation and comorbidities from HIV infection may also contribute to low vitamin D levels [ ]. Low vitamin D levels could partly explain why people with HIV appear to have a higher risk of major bone fractures [ ].

Vitamin D deficiency might also increase HIV infection severity [ ]. Observational studies show associations between low vitamin D status and increased risk of pulmonary tuberculosis and mortality in people with HIV [ ]. In addition, low levels of vitamin D in pregnant people with HIV are associated with poor fetal and infant growth [ ].

Results from clinical trials, however, have not shown that vitamin D supplementation improves outcomes in people with HIV [ , ].

Vitamin D3 supplementation did not affect rates of mortality or pulmonary tuberculosis. Moreover, vitamin D3 supplementation did not affect secondary outcomes, including risk of HIV progression, viral suppression, comorbidities nausea, vomiting, cough, fever, or diarrhea , changes in body weight, or depression [ ].

Another clinical trial in Tanzania examined the effects of vitamin D3 supplementation during pregnancy and lactation in 2, people with HIV [ ]. Vitamin D3 supplementation did not affect the risk of maternal HIV progression or death.

The results also showed no difference in the risk of small-for-gestational-age birth or of infant stunting at 1 year. Daily intakes of up to 25— mcg 1, IU—4, IU vitamin D, depending on age, in foods and dietary supplements are safe for infants and children, and up to mcg 4, IU is safe for adults, including those who are pregnant or lactating [ 78 ].

These ULs, however, do not apply to people taking vitamin D under the care of a physician. Higher intakes usually from supplements can lead to nausea, vomiting, muscle weakness, confusion, pain, loss of appetite, dehydration, excessive urination and thirst, and kidney stones.

In extreme cases, vitamin D toxicity causes renal failure, calcification of soft tissues throughout the body including in coronary vessels and heart valves , cardiac arrhythmias, and even death [ ]. Several types of medications might interact with vitamin D.

For example, orlistat, statins, and steroids can reduce vitamin D levels [ , ]. In addition, taking vitamin D supplements with thiazide diuretics might lead to hypercalcemia [ ]. More information on vitamin D is available in the ODS health professional fact sheet on vitamin D.

For information on vitamin D and COVID, please see the ODS health professional fact sheet, Dietary Supplements in the Time of COVID Vitamin E, also called alpha-tocopherol, is an essential nutrient that is present in several foods , including nuts, seeds, vegetable oils, and green leafy vegetables.

The RDA for vitamin E is 4 to 15 mg for infants and children, depending on age, and 15 to 19 mg for adults, including those who are pregnant or lactating [ 56 ]. Vitamin E is an antioxidant that plays an important role in immune function by helping maintain cell membrane integrity and epithelial barriers and by enhancing antibody production, lymphocyte proliferation, and natural killer cell activity [ 4 , 5 , 15 , 17 , 25 , 58 , 79 , ].

Vitamin E also limits inflammation by inhibiting the production of proinflammatory cytokines [ ]. Human and animal studies suggest that vitamin E deficiency impairs humoral and cell-mediated immunity, is associated with reduced natural killer cell activity, and increases susceptibility to infections [ 5 , , ].

Frank vitamin E deficiency is rare, except in people with intestinal malabsorption disorders [ 56 , 79 ]. Research on the ability of vitamin E to improve immune function tends to use supplemental vitamin E rather than simply ensuring that study participants achieve adequate vitamin E status because it is thought that higher doses may be needed to achieve beneficial effects [ ].

However, study findings have been mixed. However, vitamin E supplementation did not affect the risk of death from pneumonia within 30 days of the initial hospitalization. A few clinical trials that have examined the effects of vitamin E supplementation on respiratory tract infections in infants and young children or in older adults suggest that vitamin E offers limited benefits and might even increase symptom severity.

A clinical trial in a low-income urban area in India examined the effects of mg alpha-tocopherol and mg ascorbic acid twice daily or placebo for 5 days in infants and young children age 2 to 35 months who were hospitalized with severe acute lower respiratory tract infections and receiving standard care [ ].

Supplementation did not affect the time required to recover from illness. Another clinical trial in which healthy men and women age 60 years or older took one of four different treatments daily for about 15 months identified no benefits and, in fact, found potential risks of vitamin E supplementation to prevent respiratory tract infections.

All but one of the participants had adequate vitamin E concentrations at the start of the study. The vitamin E supplements did not affect the incidence of acute respiratory tract infections throughout the trial.

Moreover, participants who took the vitamin E supplement had longer durations of illness, more severe symptoms including fever and activity restrictions , and greater numbers of symptoms than those who did not take vitamin E. Results were also negative in a similar trial in adults age 65 or older living in nursing homes to determine whether daily supplementation with IU vitamin E 91 mg, as dl -alpha-tocopherol for 1 year reduced the risk of upper or lower respiratory tract infections [ ].

Vitamin E supplementation did not affect the incidence of upper or lower respiratory tract infections or the total durations of the infections.

Vitamin E supplementation for a median of 6. Among the 5, participants who smoked more than 19 cigarettes per day or did not exercise, however, vitamin E supplementation did not affect the risk of pneumonia. All intake levels of vitamin E found naturally in foods are considered safe. These ULs, however, do not apply to people taking vitamin E under the care of a physician.

Vitamin E supplementation might interact with certain medications, including anticoagulant and antiplatelet medications. It might also reduce the effectiveness of radiation therapy and chemotherapy by protecting tumor cells from the action of these agents [ 76 , , ].

More information on vitamin E is available in the ODS health professional fact sheet on vitamin E. For information on vitamin E and COVID, please see the ODS health professional fact sheet, Dietary Supplements in the Time of COVID Selenium is an essential mineral contained in many foods , including Brazil nuts, seafood, meat, poultry, eggs, and dairy products as well as bread, cereals, and other grain products.

The RDA for selenium is 15 to 70 mcg for infants and children, depending on age, and 55 to 70 mcg for adults, including those who are pregnant or lactating [ 56 ].

Human and animal studies suggest that selenium helps support both the innate and adaptive immune systems through its role in T-cell maturation and function and in natural killer cell activity [ 2 , 25 , 58 , ]. It may also reduce the risk of infections [ 2 , 15 , 25 , 58 , ].

As a component of enzymes that have antioxidant activities, selenium might help reduce the systemic inflammatory response that can lead to ARDS and organ failure [ 27 , 58 , , ]. Low selenium status in humans has been associated with lower natural killer cell activity, increased risk of some bacterial infections, and increased virulence of certain viruses, including hepatitis B and C [ 2 , 5 , 10 , 15 , 27 , , , ].

However, evidence is conflicting whether selenium supplementation enhances immunity against pathogens in humans [ ]. Studies have also examined whether intravenous selenium which is classified as a drug in the United States benefits adults with sepsis; those who are critically ill and requiring mechanical ventilation; adults who are undergoing elective major surgery; or those who are critically ill from burns, head injury, brain hemorrhage, or stroke [ , , ].

The results of these studies provide no clear evidence of benefit. Selenium status varies by geographic region because of differences in the amounts of selenium in soil and in local foods consumed [ 56 , ]. Selenium deficiency is very rare in the United States and Canada, but low selenium status is common in some areas of the world, such as parts of Europe and China [ , ].

In children and adults with HIV, selenium deficiency is associated with a higher risk of morbidity and mortality [ ]. However, studies that examined whether micronutrient supplementation, including selenium, affects risk of HIV transmission or disease outcomes in children and adults have had mixed results.

An observational study in Thailand did not identify associations between selenium status in children with HIV and treatment outcomes [ ]. This study included boys and girls with HIV median age 7. Baseline selenium levels all of which were adequate showed no associations with ART treatment outcomes.

Clinical trials have found limited beneficial effects of selenium supplementation on immune function in people with HIV. Selenium supplementation provided no benefits in another trial that randomized men and women with HIV mean age Two Cochrane Reviews also concluded that selenium supplements offer little, if any, benefit for people with HIV.

The authors found that evidence was insufficient to determine whether supplementation with selenium alone is beneficial. Researchers have also examined whether blood selenium levels or selenium supplementation affect pregnancy outcomes in people with HIV.

Findings from these studies suggest that low blood selenium levels are associated with a higher risk of preterm delivery and that selenium supplementation might reduce the risk of preterm delivery but has mixed effects on other outcomes.

For example, a cross-sectional study in Nigeria of pregnant individuals age 15—49 years with HIV found that those with a selenium deficiency defined as blood selenium less than 0.

In a clinical trial in Nigeria, researchers examined whether selenium supplementation affects pregnancy outcomes and disease progression in 90 pregnant individuals mean age These ULs, however, do not apply to people taking selenium under the care of a physician. Higher intakes of selenium can cause a garlic odor in the breath and a metallic taste in the mouth as well as hair and nail loss or brittleness [ 56 ].

Other signs and symptoms of excess selenium intakes include nausea, diarrhea, skin rashes, mottled teeth, fatigue, irritability, and nervous system abnormalities. Cisplatin, a chemotherapy agent used to treat ovarian, bladder, lung, and other cancers, can reduce selenium levels in hair, plasma, and serum [ , ].

The evidence from studies examining whether selenium supplementation helps reduce the side effects of cisplatin and other chemotherapy agents is uncertain [ , ]. More information on selenium is available in the ODS health professional fact sheet on selenium.

For information on selenium and COVID, please see the ODS health professional fact sheet, Dietary Supplements in the Time of COVID Zinc is an essential nutrient contained in a wide variety of foods , including oysters, crab, lobster, beef, pork, poultry, beans, nuts, whole grains, and dairy products.

The RDA for zinc is 2—13 mg for infants and children, depending on age, and 8—12 mg for adults, including those who are pregnant or lactating [ 29 ]. Zinc is involved in numerous aspects of cellular metabolism.

It is necessary for the catalytic activity of approximately enzymes and it plays a role in many body processes, including both the innate and adaptive immune systems [ 2 , 5 , 29 , 58 , ].

Zinc also has antiviral and anti-inflammatory properties, and it helps maintain the integrity of tissue barriers, such as the respiratory epithelia [ 5 , 58 , 83 , ]. Zinc deficiency adversely affects immune function by impairing the formation, activation, and maturation of lymphocytes.

In addition, zinc deficiency decreases ratios of helper to suppressor T cells, production of interleukin-2, and activity of natural killer cells and cytotoxic T cells [ 2 , 4 , 5 , 27 , , , ]. Furthermore, zinc deficiency is associated with elevated levels of proinflammatory mediators [ ].

These effects on immune response probably increase susceptibility to infections [ ] and inflammatory diseases, especially those affecting the lungs [ ]. Studies have found associations between low zinc status and higher risk of viral infections [ 79 ], and people with zinc deficiency have a higher risk of diarrhea and respiratory diseases [ 2 ].

Poor zinc status is also common among people with HIV or hepatitis C and is a risk factor for pneumonia in older adults [ 27 , 58 , , , ]. Some research suggests that zinc supplementation increases the number of T cells in the blood of older adults living in nursing homes [ ]. population might obtain marginal amounts of zinc [ ].

Older adults are among the groups most likely to have low intakes. Researchers have hypothesized that zinc could reduce the severity and duration of cold symptoms by directly inhibiting rhinovirus binding and replication in the nasal mucosa and suppressing inflammation [ , ].

In studies of the effects of zinc supplements on the common cold, zinc is usually administered in a lozenge or syrup that temporarily sticks to the mouth and throat, placing the zinc in contact with the rhinovirus in those areas.

The results from clinical trials that have examined the effects of supplemental zinc on the common cold have been inconsistent. Overall, however, supplemental zinc in lozenge or syrup form appears to reduce the duration, but not the severity, of signs and symptoms of the common cold when taken shortly after a person develops a cold [ ].

In one clinical trial that found beneficial effects of zinc on the common cold, 50 adults took a zinc acetate lozenge In comparison with placebo, the zinc lozenges reduced the duration of colds by 3 days and the severity of cold symptoms cough, nasal discharge, and muscle aches [ ].

Results were more mixed in another clinical trial in which adults with experimentally induced colds took lozenges containing zinc gluconate Illnesses lasted 1 day less with the zinc gluconate lozenges than with the placebo, but the lozenges had no effect on symptom severity.

Furthermore, the 5. In a second trial described in the same report, neither zinc gluconate nor zinc acetate lozenges affected the duration or severity of cold symptoms in comparison with placebo in adults with colds [ ]. A systematic review and meta-analysis found that zinc appears to reduce the duration of the common cold but has mixed effects on the severity of signs and symptoms [ ].

It included 28 clinical trials including the three described above with a total of 5, participants mostly adults younger than 65 years who had a community-acquired viral respiratory tract infection or were inoculated with a rhinovirus.

Most trials provided zinc in the form of zinc acetate or gluconate lozenges with total daily zinc doses of 45 to mg for up to 2 weeks, but some trials used nasal sprays or gels. In participants who used products containing zinc, symptoms resolved an average of 2 days earlier than in those who took a placebo.

Zinc also reduced the severity of symptoms on the third day of illness. However, average daily symptom severity did not differ between those who were and were not treated with zinc supplements. In addition, zinc did not affect the risk of developing a cold after rhinovirus inoculation.

Other recent systematic reviews and meta-analyses have also found that zinc shortens the duration of the signs and symptoms of colds but does not reduce the risk of colds [ 54 , 67 , ]. Poor zinc status is associated with greater susceptibility to pneumonia, more severe disease, and higher mortality risk in children [ ].

Several clinical trials have examined the effects of zinc supplementation on the incidence of pneumonia and as an adjunctive treatment for pneumonia. However, most research suggests that the adjunctive use of zinc supplements to treat pneumonia in children does not affect mortality or time to recovery.

A systematic review and meta-analysis included 11 clinical trials in children age 2 to 60 months with mostly severe pneumonia in low- and middle-income countries [ ]. Another meta-analysis of six placebo-controlled trials that included 2, children age 2 to 60 months found that zinc supplementation reduced mortality rates from severe pneumonia but not rates of treatment failure or changes in antibiotic therapy [ ].

Diarrhea is associated with high mortality rates among children in low-income countries, where it causes about , deaths annually [ , ]. Zinc supplementation may benefit children with acute diarrhea, especially in low-income countries, where zinc deficiency is common.

Clinical trials show that zinc supplementation helps shorten the duration of diarrhea in children in low-income countries. A Cochrane Review included 33 trials that compared the effects of zinc supplementation with those of placebo in 10, children age 1 month to 5 years who had acute or persistent diarrhea [ ].

Most studies were conducted in Asian countries that had high rates of zinc deficiency. Zinc was administered in the form of zinc acetate, zinc gluconate, or zinc sulphate. In addition, evidence that the authors deemed to have high certainty showed that zinc supplementation reduces the duration of diarrhea in children with signs of malnutrition by about a day.

In children younger than 6 months, however, zinc supplementation did not affect mean duration of diarrhea or persistence of diarrhea for 7 days. A systematic review and meta-analysis had similar findings.

It examined the use of zinc alone or in combination with other treatments for acute diarrhea and gastroenteritis in studies in 32, children, mostly from low- and middle-income countries [ ]. Analyses showed that zinc alone or in combination reduced the duration of diarrhea by about ¾ to 1½ days.

The authors concluded that zinc was one of the most effective interventions of those examined, especially when it was combined with Saccharomyces boulardii a probiotic or smectite a natural clay that contains minerals , for reducing the duration of acute diarrhea and gastroenteritis in children.

The WHO and UNICEF recommend supplementation with 20 mg zinc per day, or 10 mg for infants younger than 6 months, for 10 to 14 days to treat acute childhood diarrhea [ ]. However, most trials of zinc supplementation for diarrhea have been conducted in low-income countries [ ].

In well-nourished children, zinc supplements might have only a marginal effect on diarrhea duration. HIV infection reduces the absorption and metabolism of zinc from foods [ ]. In addition, people with HIV often have diarrhea, which can result in excessive losses of zinc.

For these reasons, people with HIV often have low plasma or serum zinc levels. Several clinical trials have found some beneficial effects of zinc supplementation to manage the morbidity and mortality associated with HIV infection.

However, findings were less positive in two Cochrane Reviews and another trial not included in either Cochrane Review that assessed the potential benefits of supplementation with micronutrients, including zinc, or placebo in various populations with HIV.

However, zinc supplementation did not affect viral load or mortality rates in this second trial. However, the supplements blunted the rise in hemoglobin concentrations between baseline and 6 weeks after delivery.

These ULs, however, do not apply to people taking zinc under the care of a physician. Higher intakes can cause nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, headaches, and a metallic taste in the mouth [ 29 , 32 ].

In clinical trials in children, zinc supplementation to treat diarrhea increased the risk of vomiting more than placebo [ , ]. Zinc supplements might interact with several types of medications. For example, zinc can reduce the absorption of some types of antibiotics and penicillamine, a drug used to treat rheumatoid arthritis [ , ].

Other medications, such as thiazide diuretics and certain antibiotics, can reduce zinc absorption [ , ]. More information on zinc is available in the ODS health professional fact sheet on zinc. For information on zinc and COVID, please see the ODS health professional fact sheet, Dietary Supplements in the Time of COVID Andrographis paniculata , also known as Chuān Xīn Lián, is an herb that is native to subtropical and Southeast Asia [ ].

Its leaves and other aerial above-ground parts are used in traditional Ayurvedic, Chinese, and Thai medicine for relieving symptoms of the common cold, influenza, and other respiratory tract infections [ ]. The active constituents of andrographis are believed to be andrographolide and related compounds, which are diterpene lactones that might have antiviral, anti-inflammatory, and immune-stimulating effects [ , , ].

Results from several clinical trials suggest that andrographis might reduce the duration of upper respiratory tract infections and the severity of symptoms. One of these trials used a common andrographis preparation called Kan Jang.

The trial included 50 men and women age 18 to 50 years with the common cold who took four tablets of Kan Jang each containing 85 mg of an andrographis extract three times daily for 5 days 1, mg total daily dose or placebo within 3 days of developing cold symptoms [ ].

Participants who took Kan Jang experienced milder symptoms, recovered sooner, and took fewer days of sick leave than those who took placebo. In another clinical trial, men and women age 18 to 60 years with upper respiratory tract infections took either KalmCold containing mg of an andrographis extract twice daily or placebo for 5 days [ ].

The results showed no differences in symptom severity during days 1 to 3 of treatment. However, between days 3 and 5, participants who took KalmCold experienced milder symptoms—including cough, nasal discharge, headache, fever, and sore throat but not earache —than those who took placebo.

Two systematic reviews and meta-analyses of clinical trials found that andrographis preparations had beneficial effects on symptoms and duration of the common cold. The more recent of these analyses, published in , included 33 clinical trials including the two described above that evaluated the effects of andrographis alone or in combination with other herbs on symptoms of acute upper and lower respiratory tract infections in a total of 7, participants [ ].

Treatment protocols varied widely, but typical daily doses ranged from to 1, mg andrographis extract for 3 to 7 days; studies compared andrographis with placebo, usual care, or other herbal interventions. The analyses showed that andrographis significantly reduced the severity of cough, sore throat, and overall symptoms.

However, the authors noted that the findings should be interpreted with caution because the studies were heterogenous and many were of poor quality.

Similar findings were reported from a systematic review and meta-analysis [ ]. It included six clinical trials including the two described above that administered Kan Jang or KalmCold All studies in this analysis compared andrographis with placebo, not usual care or other herbal interventions as in the meta-analysis described above.

Andrographis reduced the frequency and severity of cough to a greater extent than placebo. Three earlier systematic reviews also showed that andrographis appears to alleviate symptoms of upper respiratory tract infections [ , , ].

Although these findings suggest that andrographis might be useful to manage the symptoms and reduce the duration of upper respiratory tract infections, the evidence has several weaknesses.

For example, the studies used different andrographis formulations, and many of the clinical trials were conducted by investigators affiliated with the manufacturer of Kan Jang or KalmCold [ , ].

Clinical trials have found minor adverse effects, including nausea, vomiting, vertigo, skin rashes, diarrhea, and fatigue [ , , ]. Allergic reactions might also occur [ , ]. Findings from some animal studies suggest that andrographis might adversely affect fertility, so experts recommend against its use by men and women during the preconception period and by people who are pregnant [ , , ].

According to animal and laboratory studies, andrographis might decrease blood pressure and inhibit platelet aggregation, so it could interact with antihypertensive and anticoagulant medications by enhancing their effects [ ]. Because of its potential immune-stimulating effects, andrographis might also reduce the effectiveness of immunosuppressants [ , ].

For information on andrographis and COVID, please see the ODS health professional fact sheet, Dietary Supplements in the Time of COVID Echinacea, commonly known as purple coneflower, is an herb that grows in North America and Europe [ ].

Although the genus Echinacea has many species, extracts of E. purpurea , E. angustifolia , and E. pallida are the most frequently used in dietary supplements. The echinacea supplements on the market in the United States often contain extracts from multiple species and plant parts [ ].

Overview for health professionals of dietary supplements, immune function, and infectious diseases. Research evidence, safety, and use here NatureMade offers a wide range of products including multivitamins and minerals for different age groups and supplements for addressing Healthy levels of this vitamin may help lower your risk for respiratory infections. Supplements Vitamin D. 2. Zinc. Zinc is a mineral that's commonly: Low-priced health-boosting supplements

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There is no evidence that mega-doses of vitamins and nutrients can boost the immune system. The best way to ensure that the immune system functions well is to have a balanced diet, get enough sleep, exercise, and take the vaccinations that are offered.

Anyone with nutrient deficiencies who is unable to have a healthy, balanced diet may find it beneficial to take a daily multivitamin.

But though some research shows that getting more than the RDAs of vitamins C and D might help support immune health, confirming this requires more research. If a person thinks they have a nutrient deficiency, they should consider speaking with a doctor about having a blood test.

This will help pinpoint any deficiencies and determine the right approach to supplementation. Before taking any supplement, a person should have a conversation with a primary care doctor who is familiar with their medical history.

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This series of Special Features takes an in-depth look at the science behind some of the most debated nutrition-related topics, weighing in on the facts and debunking the myths. Share on Pinterest Design by Diego Sabogal. Dietary supplements and immunity.

Can probiotics help the immune system? Can supplements protect against COVID? Risks of taking supplements. How to naturally boost the immune system. The bottom line. holy basil has been shown to improve mood and cognitive functioning, including memory.

Even one night of poor sleep can disrupt mood and demolish focus. When sleeplessness becomes chronic, mental well-being can suffer significantly.

Emmons considers magnesium the most crucial micronutrient for treating sleep issues, but he also suggests these herbal remedies:. CBD calms the nervous system, and studies suggest it may improve the overall quality of sleep.

To treat general sluggishness, Haas focuses on stabilizing blood sugar by reducing caffeine and sugar. Emmons maintains that nutrient status must be part of the equation when addressing low energy. Individuals with chronic fatigue syndrome typically have low levels of CoQ10, but supplementing can benefit energy levels for everyone.

Emmons suggests that it can be a good choice if fatigue is accompanied by a low mood. Alexandra Smith, MA, LPCC, is a licensed professional clinical counselor in Minneapolis and an Experience Life contributing editor.

Hey, as a fellow clinician, I am extremely concerned about this article. It should also be noted that supplements are not regulated at all, so often times the amount of vitamins and minerals the bottle claims to have, is not the case at all. As ALWAYS, please speak to your medical doctor before supplementing with anything.

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Brain Health Mental Health. Herbs, supplements, and other natural remedies promote well-being — yet separating help from hype can be challenging. Follow this expert guidance.

By Alexandra Smith, MA, LPCC Experience Life April 19, Key Supplements for Mental Health What follows is a roundup of supplements that support mental health.

But when the fog persists, there are supplements that can help. Alexandra Smith, MA, LPCC Alexandra Smith, MA, LPCC, is a licensed professional clinical counselor in Minneapolis and an Experience Life contributing editor. Thoughts to share? Leave a Comment.

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The Wellness Family of products is designed to support the immune system when under physical stress. The Wellness Formula contains a powerful combination of herbs, antioxidants, vitamins and minerals formulated to boost your well-being. For best results, begin taking Wellness Formula capsules at the very first signs of imbalances in your well-being.

During imbalance, take 6 capsules every 3 hours, do not exceed 24 capsules daily for a maximum of 10 days. For wellness maintenance, take up to 6 capsules daily. If you have any questions please contact our in-house customer support team.

Warning: Do not use if you are pregnant, may become pregnant, or breastfeeding. Do not use if either tamper-evident seal is broken or missing. Keep out of the reach of children. Contains soy. General Deficiency, Immune System Support, Mineral Deficiency, Nutritional deficiencies, Stress, Vitamin Deficiency.

Suggested Use: For best results, begin taking Wellness Formula R capsules at the very first signs of imbalances in your well-being. During imbalance, take 6 capsules every three hours. For wellness maintenance, take 2 to 4 capsules daily.

These statements have not yet been evaluated by the United States Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Statements regarding dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease or health condition.

To report an issue with this product or seller, click here. Customer Reviews, including Product Star Ratings help customers to learn more about the product and decide whether it is the right product for them. Instead, our system considers things like how recent a review is and if the reviewer bought the item on Amazon.

It also analyzed reviews to verify trustworthiness. Customers like the health benefits of the product. They say it is good for the metabolism and daily health.

They are happy with the quality and say it works within a few hours. Customers are happy that it helps reduce the symptoms quickly and prevents colds and viruses from developing. They also are happy the product is good value. However, some customers have reported the tablets are huge and don't taste very nice.

AI-generated from the text of customer reviews. Customers like the quality of the product. They say that it works best at the onset of an illness and that it stops the illness or shortens it. They also mention that it contains a lot of herbs and vitamins that most of us aren't used to.

Use it all year long for support or to get well. you have to eat them and wash them down with a lot of food, but they really work. I've been using them for 10 years" Read more. the suggested 6 capsules every few hours and it either stops the illness or shortens it.

Every so often I will take a few capsules for maintenance Unreal how well it works. I've taken a lot of supplements in my life and this stuff is life changing.

Customers like the effect on skin of the health personal care product. They say it boosts their immune system, prevents them from getting colds, and viruses. They also say it has energy benefits and that it has helped them to feel better. Some say that it is the best herbal immune support product on the market, with many vitamins and minerals good for building immunity.

Some customers say that the product has helped to lessen their allergy symptoms. I believe this is the best herbal immune support product on the market. This stuff is truly amazing. Been using it for many years But I do believe they helped make me feel better. They definitely gave me energy when I was feeling run down.

But no fever or chills or as bad as that night that motivated me to buy this stuff a great supplement to take every other few days to help keep the immune system strong - especially if you work around others.

Customers like the health of the product. They mention it's better than a daily vitamin, good for metabolism and daily health, and contains many helpful vitamins, minerals, and herbs. It has reduced colds and helped keep their system stronger.

It is better then a daily vitamin " Read more. It is strong. It's also a great source for multiple vitamins. i believe this formula supports my well being and makes a difference whether i feel strong enough to get out of bed and do my chores.

more plant extracts than before which results in higher amounts of beneficial phytochemicals Customers like the effect on sickness. They mention that the vitamins work well and do not upset their stomach.

They also mention that it nips the sickness right in the bud and is completely unbeatable at squashing a sickness at the first signs.

them and they help me not to get as sick as I would or they help me to not get sick I'll always have them on hand!!!!!!!! UPDATED September 12, Not sick for a long freakin' time! Customers like the value of the health personal care product.

They say it's a great price compared to anywhere they have shopped for them, and well worth it. Would order again. I recommended buying the one with capsules. It's the most cost effective. I highly recommend this!! They r the real deal. Nothing synthetic. Expensive , but cheaper than dr bill, and missing work.

My order came quickly and additionally the price is less than I would have to pay in a brick and mortar store.

Customers like the effect on stomach. They mention that it reduces the symptoms quickly, helps them get well much sooner, and lessens the severity of their illnesses.

Some say that the product is like a "magical cure" and helps their body fight sicknesses and boost their immune system. the ingredients are a big ole whammy of things that will help your body fight sicknesses and boost your immune system.

They do seem to lessen the symptoms and the time being sick, but prepare to be farting the alphabet. I feel it really helped me recover from all my illnesses.

Usually takes me a couple weeks to get over a sinus infection

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