10 best supplements to boost your immune system

Feb 24, 2025 TOI Lifestyle Desk

Essential supplements for a stronger immune system

Strengthening your immune system is essential for overall health. These top 10 supplements provide vital nutrients, antioxidants, and anti-inflammatory benefits to help your body fight infections and stay resilient year-round. Canva

Vitamin C (500–1000 mg daily)

A powerful antioxidant that enhances immune function, supports white blood cells, and protects against infections. Helps in reducing the duration of colds. Canva

Vitamin D (1000–4000 IU daily)

Regulates immune responses, reduces inflammation, and protects against respiratory infections. Deficiency is linked to increased susceptibility to infections and weakened immunity. Canva

Zinc (8–11 mg daily)

Essential for immune cell function and reducing inflammation. Supports wound healing, fights infections, and shortens the duration of common colds. Canva

Elderberry extract (300–600 mg daily)

Rich in antioxidants and flavonoids, elderberry helps strengthen immunity, fight flu viruses, and reduce cold symptoms faster. Best taken during illness. Canva

Probiotics (1–10 billion CFU daily)

Supports gut health, which is essential for immunity. Enhances the balance of good bacteria, reducing infections and improving digestion. Canva

Echinacea (300–500 mg daily)

A herbal supplement that boosts white blood cells, reduces the severity of colds, and shortens recovery time when taken at the onset of symptoms. Canva

Garlic extract (600–1200 mg daily)

Contains allicin, which has antimicrobial and antiviral properties. Helps reduce the frequency and severity of colds and flu while supporting overall immunity. Canva

Omega-3 fatty acids (1000 mg daily)

Supports immune cell function, reduces inflammation, and enhances the body’s ability to fight infections. Found in fish oil and plant-based sources like flaxseed. Canva

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