The Vitamins Our Dietitian Recommends to Take for a Healthy Immune System

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Hydration, adequate sleep, plenty of fruits and vegetables, and moderate movement are all key practices we need in our daily routines. And while it'd be easy to have just one supplement that can cover all it all, there are various herbs, plants, vitamins, and minerals that can support a strong foundation.

Many of the following supplements are safe for general use, however, it is important to discuss supplement changes with your health care provider and seek medical help for illness.

Here, the best immune-boosting vitamins and supplements recommended by a dietitian.

Best Overall: Innate Response Formulas One Daily

Innate Response Formulas One Daily

Taking a multivitamin is an excellent way to make sure you cover all of your nutrient needs. Whether you eat a great diet or your diet could use some work, multivitamins work by boosting your nutrition baseline.

INNATE Response is one of the first supplement companies to guarantee that their products are glyphosate residue-free, which increases the efficacy of their supplements. Glyphosate, a key ingredient in the weed killer Roundup, has negative effects on hormones, gastrointestinal health, respiratory health, and immune functioning, among other concerns.

In addition to glyphosate, each batch of incoming ingredients is tested for over 125 different pesticides and herbicides.

Best Fish Oil: Nordic Naturals Omega 3D

Nordic Naturals Omega 3D

This supplement combines two potent immune nutrients in one: Vitamin D3 and the essential fatty acids EPA and DHA.

Vitamin D deficiency has been associated with increased infections and fish oil has been researched for a wide variety of uses such as improving mood, supporting heart health, slowing cognitive decline, decreasing cancer risk among many others. Vitamin D is also a fat-soluble vitamin, meaning it can only be adequately absorbed when it has fat molecules to travel with it through the body.

Nordic Naturals Omega 3D pairs 1000 IU of Vitamin D3 with omega 3 fatty acids from wild, sustainably sourced fish making each capsule primed for efficient digestion and absorption. In addition to 1000 IU of Vitamin D3, this product provides 745 mg of eicosapentaenoic acid (EPA) and 500 mg docosahexaenoic acid (DHA) per serving; both of these amounts are at the higher end of suggested daily intake. The combination of Vitamin D3 and EPA/DHA packs a potent punch to support overall immunity. 

Best Vitamin D: Source Naturals Vitamin D-3 Liquid Drops

Source Naturals

Vitamin D has been shown to be beneficial in supporting the body’s immune system in many ways. And, if you have a difficult time with pills this is an easy way to get it.

These Vitamin D3 liquid drops provide 2000 IU per serving however for those that want more or less Vitamin D, dosing can be adjusted directly by the user by increasing or decreasing the number of drops consumed. Free of yeast, dairy, corn, soy, wheat, egg, and gluten, this product is an excellent choice for those with food allergies and/or intolerances.

Best Probiotic: Seed Daily Synbiotic

Seed Daily Synbiotic

The gut houses approximately 70 percent of the cells that make up the immune system so it's vital to maintain a healthy gut. Seed's Daily Synbiotic does just that by utilizing naturally occurring bacteria strains that have been researched in human-based studies.

Synbiotic is a scientific way of naming a product that contains both a prebiotic and a probiotic in one capsule. To ensure that their pre and probiotics survive the stomach’s acidity, the potent combination of bacteria strains specific for dermatological and cardiovascular health, in addition to gut health, are protected in a patented 2-in-1 capsule system, where the probiotics are housed inside the inner capsule.

Seed does not have to be refrigerated and they meticulously test their product to make sure they are free of gluten, dairy, corn soy, and binders.

Best Lozenge: ZAND HerbaLozenge Menthol

ZAND HerbaLozenge Menthol

Many studies show that supplementing with Zinc, specifically in lozenge form, can reduce cold symptoms such as muscle aches, runny nose, congestion, and cough as well as shorten the duration of colds. However, these studies showed effectiveness with frequent and higher doses.

Both Zinc Gluconate and Zinc Acetate have been studied and there does not appear to be a major difference between the two. Zand’s Herbalozenge has been third party tested by Consumer Labs and contains five milligrams of zinc gluconate per lozenge. This product also contains a blend of other herbs known to soothe and help with cold symptoms, like licorice and eucalyptus.

It is important to note that excessive intake of Zinc can lead to copper deficiency so frequent use of lozenges should be limited to a few days.  

Best Powder: Hilma Immune Support

Hilma Immune Support

Forget traditional powder immunity powders that are filled with sketchy ingredients. Hilma is a science-backed product created with quality ingredients. The brand's immune support packets contain six simple ingredients that are backed by established and/or emerging research.

Almost more impressive than the ingredients chosen to be used is the lengthy list of ingredients that have been left out. Free of artificial sweeteners, flavors, preservatives, colors, chemicals, and so much more, shoppers can be sure they are purchasing a quality product. Consumers can start with a starter back which includes ten packets or opt for a 30 pack. 

Best Vegan: Sakara The Foundation

Sakara The Foundation

Most well known for their delicious and beautiful plant-based meals, Sakara now offers shoppers another way to nourish themselves from the inside out via Sakara Rx: The Foundation.

One purchase contains 30 days' worth of supplements. Buyers are instructed to take one packet which includes six pills with breakfast or lunch and plenty of water.

These vegan-friendly, medical-grade packets include two “superfood multis”, one “macromineral” (a blend of calcium and magnesium), one “algae omega” (an alternative to fish oil, this sources omega 3 fatty acids from algae), one “adaptogenic b complex” (a blend of b vitamins and ashwagandha) and a probiotic. This product is free of GMOs, pesticides, herbicides, and gluten.

Best Elderberry: New Chapter Elderberry Force

New Chapter Elderberry Force

Research examining the use of Elderberry for immunity has shown moderate evidence to support the reduction of the duration and symptoms of colds, not the prevention of them. Elderberry extract seems to help the production of inflammatory cytokines, proteins that are released in the body to fight infection.

Compared to other Elderberry products, New Chapter Elderberry Force contains more anthocyanosides than competitors. Anthocyanosides are the compounds that give elderberries their purple color and stimulate the immune system. These capsules are also vegan, gluten-free, non-GMO, and free of artificial colors and flavorings.

Best Protein: Amazing Grass Protein Superfood The Original

Amazing Grass Protein Superfood Original

Amazing Grass’s Original Protein Superfood covers all nutrient bases. Including 20 grams of complete plant-based protein, seven different greens, and two servings of fruits and vegetables, this is the perfect nutrient boost to add to a daily routine or to keep on hand as an immunity add on when routines are interrupted.

More specifically this product contains 12 percent of energy-boosting plant-based iron and 20 percent of Vitamin A which supports adaptive immunity, the body’s ability to adapt, and respond to foreign invaders. Amazing Grass sources their greens from a family farm in the United States and uses a low-temperature dehydrator to retain nutrients. This mix does not include Stevia or any sweeteners, so it’s best enjoyed as a base for a smoothie, soup, or sauce rather than having it on its own.

Best for Allergies: Organic Olivia Allergy Defense Tonic

Organic Olivia Allergy Defense Tonic

Allergy sufferers know how hard it can be to rely on an over the counter medication to get you through the season. Organic Olivia’s allergy defense tonic is an excellent all-natural preventative tool in helping mitigate allergy symptoms.

This non-drowsy herbal supplement aims to support resistance to pollens before they even begin. It is recommended to start taking this product two to four weeks before allergy season begins to prevent symptoms however it can be used during acute symptoms as well by increasing the amount that is used daily. Of note, this product is not recommended for pregnant or breastfeeding women.

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