7 Immune-Boosting Supplements to Keep You Strong Year-Round

Staying healthy all year long requires more than just washing your hands and eating your vegetables. The immune system is your body’s built-in defense mechanism, and supporting it with the right nutrients can make a big difference - especially during cold and flu season or times of high stress.

In recent years, scientific research has highlighted several natural supplements that help strengthen immune function and improve the body’s ability to fight off infections. Here are seven of the most well-researched immune-boosting supplements to consider for daily or seasonal use.

1. Elderberry (Sambucus nigra)

Elderberry has been used for centuries in traditional medicine to help people with colds and respiratory infections. Recent studies confirm that elderberry extract can reduce the duration and severity of cold and flu symptoms. 

In fact, a 2019 meta-analysis published in Complementary Therapies in Medicine found that elderberry supplementation significantly reduced upper respiratory symptoms, especially when taken at the first sign of illness.  Rich in flavonoids, elderberry also acts as an antioxidant, helping to protect cells from oxidative stress.

2. Echinacea

Often referred to as “nature’s antibiotic,” echinacea is best known for its role in preventing and shortening the duration of respiratory infections.  A review published in The Lancet Infectious Diseases journal found that echinacea reduced the chances of developing a cold by over 50% and shortened the duration of colds by 1.4 days.

This natural substance works by stimulating the production of white blood cells, the body's primary defense agents against pathogens.

3. Vitamin C

No list of immune-boosting nutrients would be complete without vitamin C. This powerful antioxidant plays a crucial role in immune defense by supporting cellular function, reducing inflammation, and enhancing the production of immune cells like lymphocytes and phagocytes.

Research published in Nutrients (2020) shows that vitamin C not only helps prevent infections but also reduces their severity and duration.  While vitamin C is abundant in fruits and vegetables, supplementation ensures you’re getting an optimal amount - especially during times of high stress or illness.

4. Zinc

Zinc is essential for immune cell development and communication, and a deficiency can significantly impair immune function.  According to a 2020 study in BMJ Open, zinc supplementation can reduce the risk, duration, and severity of respiratory infections, especially when taken within 24 hours of symptom onset.

Zinc lozenges and capsules are common, but bioavailability matters - look for forms like zinc picolinate or zinc gluconate for better absorption.

5. Vitamin D

Often referred to as the “sunshine vitamin,” vitamin D plays a vital role in activating immune responses. Low levels are linked to increased susceptibility to infections, particularly in winter months when sun exposure is limited.

A 2021 study in The Journal of Clinical Endocrinology & Metabolism found that adequate vitamin D levels correlate with a lower risk of contracting respiratory infections, including COVID-19. Supplementation is often necessary, especially for people living in northern climates.  Another point, worth mentioning, the best supplement form would be vitamin D3/K2 to improve bioavailablity / absorption.

6. Probiotics

A large portion of your immune system resides in your gut. Probiotics, the beneficial bacteria found in fermented foods and supplements, help maintain a healthy gut microbiome - key to immune balance.

Research in Frontiers in Immunology has shown that certain probiotic strains can reduce the incidence and duration of respiratory and gastrointestinal infections. Look for multi-strain probiotic supplements with clinically studied strains such as Lactobacillus rhamnosus and Bifidobacterium lactis.

7. Astragalus Root

Less mainstream but increasingly popular, astragalus is a traditional Chinese herb that has shown promising immune-enhancing properties. It works by stimulating the production of interferon, a protein that helps fight viruses.

Studies in Phytotherapy Research suggest astragalus can boost white blood cell activity and reduce inflammation, making it an excellent option for daily immune support.

Get ready to take action, before serious health issues arise

Supporting your immune system with high-quality, natural supplements is one of the smartest things you can do to stay well year-round. Whether you're looking to reduce your chances of catching a cold, recover faster from illness, or just maintain robust immune function, these seven supplements offer evidence-based benefits.

For helpful, high-quality immune-boosting nutritional supplements, check out this page - which features many LuvByNature products that are available now.