7 Best Vitamins for Immune System, According to Experts

Frequent travels, changing seasons, stressful life chapters, or simply feeling a cold coming on are all reasons to consider the best vitamins for immune system—supplements to deliver a much-needed pick-me-up when you’re not feeling your best. According to certified nutritionist and clinical dietitian Kylie Bensley, the purpose of immune supplements is to balance your immune system, support your diet in fighting infections, and reduce the severity of any illness you contract. These supplements won’t cure any viruses you contract, but some can help shorten their duration. Ahead, we asked experts to share their picks for the best immune-boosting supplements.

Our Top Picks

• Best Vitamin C: The Nue Co. The Essentials Vitamin C Supplement, $18
• Best Elderberry: Mary Ruth’s Organic Elderberry Liquid Drops, $18
• Best NAD+: Tru Niagen Immune Supplements, $38
• Best Turmeric: Momentous Turmeric Supplements, $32
• Best for Hydration: Gainful Electrolyte Hydration Powder Packets, $15
• Best Multi-Ingredient: New Age 8 in 1 Immune Support Booster Supplement, $28
• Best All-Natural: Elysium Format Advanced Support for Immune Aging, $60

In This Story

• Who should take immune supplements?
• What to Look for in an Immunity-Boosting Supplement
• What vitamins are best for boosting the immune system?
• Do immune supplements actually work?
• When should you be taking immune-boosting supplements?
• Meet The Experts

Best Vitamin C: The Nue Co. The Essentials: Vitamin C Supplement

• Why we love it: While you might drink fresh orange juice whenever your throat feels scratchy, a more effective option might be The Nue Co.’s vitamin C supplements. According to registered dietitian Raksha Shah, the formula combines vitamin C with citrus bioflavonoids, a match-up that can enhance absorption and maximize potency compared to vitamin C alone. “With just one easy-to-take dose per day, this duo boosts immune function, especially during cold and flu season, as well as periods of chronic stress, illness, and fatigue.” This is achieved by leveraging the antioxidant and anti-inflammatory properties of both ingredients, providing comprehensive support for overall health. Additionally, the product has undergone third-party testing for purity, ensuring it meets high-quality standards.
• Size: 60 capsules
• Ingredients: Pure vitamin C, citrus bioflavonoids

Best Elderberry: Mary Ruth’s Organic Elderberry Liquid Drops

• Why we love it: Elderberry syrup is my go-to for immune support, but many formulas are filled with added sugars and additives. Thankfully, this one from Mary Ruth is “pure and potent,” according to Shah. The syrup is also easy to take, especially for those who dislike or have difficulty swallowing pills each morning. “With rigorous in-house testing and third-party verification, this product is a trusted choice for those who prioritize quality and efficacy in their wellness routine,” Shah adds.
• Size: 30 mL
• Ingredients: Organic elderberry extract, vegetable glycerin, raspberry flavor, blueberry flavor

Best NAD+: Tru Niagen Immune Supplements

• Why we love it: “This is my favorite supplement in this group due to its effective dosage, use of NAD+, and three patented ingredients,” says certified nutritionist and clinical dietitian Kylie Bensley. She explains that Tru Niagen’s Vitamin C is naturally sourced through fermentation and that the ingredients are in highly absorbable forms. “I appreciate their use of patented ingredients because it indicates they have determined the effective therapeutic dose and conducted research on the ingredient for both efficacy and safety. Niagen includes NAD+, a molecule that becomes significantly depleted during stress, which is a common cause of suppressed immunity.”
• Size: 30 capsules
• Ingredients: Niagin, vitamin D, vitamin C, zinc, theracurmin

Best Turmeric: Momentous Turmeric Supplements

• Why we love it: Turmeric is often recommended for boosting the immune system, thanks to its active compound, curcumin, which is a powerful antioxidant. According to registered dietitian Jenna Stangland, curcumin has been shown to be antimicrobial and to communicate with immune cells to modulate the body’s defense response. “Research indicates that curcumin blocks inflammatory responses and reduces the production of certain inflammatory cells (cytokines).” Also, Momentous’s turmeric is third-party certified for sport, making it a safe choice for collegiate and professional athletes, as it is free from banned substances.
• Size: 60 capsules
• Ingredients: Meriva turmeric rhizome extract

Best for Hydration: Gainful Electrolyte Hydration Powder Packets

• Why we love it: Being hydrated plays a crucial role in both acute and innate immune responses, explains Stangland. “Especially after exercise, when the body is stressed, energy-depleted, and dehydrated, the risk of infection and illness increases. Using an immunity plus hydration packet post-workout can significantly reduce this risk.” Factors such as travel, changes in climate, flying, and time zone shifts also elevate the risk of getting sick and negatively impact hydration levels. These flavored hydration packets from Gainful come in convenient sachets, so you can take them with you wherever you go.
• Size: 21 packets
• Ingredients: Magnesium, sodium, calcium, potassium

Best Multi-Ingredient: New Age 8 in-1 Immune Support Booster Supplement

• Why we love it: The New Age 8-in-1 Immune Support Booster Supplement is recommended by Shah for those looking to enhance their immune health. It combines eight powerful ingredients—vitamin C, zinc, vitamin D3, elderberry, turmeric, ginger, echinacea, and vitamin B6—each known for its immune-boosting and antioxidant properties. “This supplement is particularly beneficial for patients recovering from illness, managing a hectic lifestyle, or prone to frequent infections, as it supports the body’s natural defenses and overall wellness. It’s designed for convenience and efficacy, with a recommended dosage of just two capsules per day,” Shah notes. This is especially advantageous compared to other supplements that may require three or more tablets to achieve similar benefits.
• Size: 60 capsules
• Ingredients: Vitamin C, elderberry, zinc, vitamin D3, echinacea, vitamin B6, turmeric, ginger

Best All-Natural: Elysium Format Advanced Support for Immune Aging

• Why we love it: Another one of Bensley’s favorite immunity supplements, especially for those who prefer an all-natural approach: “Elysium not only uses vitamins but also incorporates ancient methods, such as green tea and broccoli sprouts. Broccoli sprouts are rich in polysulfides, compounds known for their anticancer and heart-protective effects,” she explains.
• Size: 60 capsules
• Ingredients: Vitamin C, selenium, zinc

Who should take immune supplements?

Stangland notes that immune supplements can be beneficial for various individuals, particularly older adults who are at higher risk for illnesses and infections. They can also be helpful for those with nutrient deficiencies or poor nutrient absorption, such as those with irritable bowel symptoms. Regular travelers—i.e. those constantly moving between time zones and climates—and individuals with higher nutrient demands, like athletes, pregnant or breastfeeding individuals, or those with specific medical conditions, can also benefit from immune supplements.

Bensley adds that these supplements are also useful for those following restrictive diets like Keto or Carnivore; those who consume a lot of processed food, and individuals with stressful lifestyles or high levels of anxiety. Additionally, they are recommended for people who drink or smoke frequently, or take certain medications like steroids.

What to Look for in an Immunity-Boosting Supplement

According to Shah, since supplements are not regulated by the FDA for efficacy, it’s necessary to choose products from reputable brands that adhere to quality standards. She recommends selecting supplements that are tested for quality and purity by third-party organizations like NSF International or USP (United States Pharmacopeia). Look for supplements containing well-researched ingredients known for supporting immune health, such as vitamins C and D, zinc, elderberry, echinacea, turmeric, and ginger. “These components are often noted for their antioxidant, anti-inflammatory, and immune-supporting properties,” says Shah.

Dosage is also important—ensure the supplement provides an effective dose of the active ingredients. Shah advises avoiding products with unnecessary fillers or artificial additives. Bensley adds that the dosage should be at least 50% of the RDA or higher.

Bioavailability is another key factor, as it affects how well the body can absorb and utilize the nutrients. For example, “Some supplements include ingredients like black pepper extract to enhance the absorption of compounds like curcumin from turmeric,” says Shah.

What vitamins are best for boosting the immune system?

• Vitamin C: Bensley notes that vitamin C is backed by hundreds of studies demonstrating its efficacy. It can shorten the duration of viruses (though not prevent them) and help fight infections. “Vitamin C also has a very high safe upper limit, making toxicity rare,” she adds. Stangland points out that vitamin C protects cells from stress and damage, supports immune function, and may reduce the duration and severity of illness or symptoms, making it useful both for prevention and recovery.
• Vitamin D: Bensley indicates that low vitamin D levels can be linked to increased susceptibility to infections. Vitamin D aids in producing cytokines, which help with cell-to-cell communication in the immune system. Stangland adds that it can regulate immune cells, control inflammation, and enhance antimicrobial activity. Some research suggests that adequate vitamin D levels may also reduce the severity of flu and COVID-19.
• Vitamin A: Stangland explains that vitamin A is an antioxidant that supports immune organs and helps the body produce immune cells.
• Elderberry: Stangland notes that elderberry contains anthocyanins, which may have immuno-modulating and anti-inflammatory effects. It might help with viral infections by blocking the virus and reducing inflammation, though some studies show mixed results regarding its effectiveness.
• NAD+: NAD+, or nicotinamide adenine dinucleotide, is crucial for immune function and is depleted during stress. Bensley notes that disruptions in NAD+ metabolism are associated with impaired immune function.
• Selenium: Bensley highly recommends selenium, noting that consuming just one Brazil nut a day can provide the recommended amount. “Studies show that selenium effectively lowers inflammation and oxidative stress, both of which are factors in suppressed immunity,” she says.
• Zinc: Bensley explains that zinc is essential for the development and function of immune cells like neutrophils and natural killer cells. One study even found that zinc can reduce the duration of a common cold by two days compared to a placebo. Stangland adds that zinc is a mineral involved in the production and development of immune cells and can help shorten illness duration. However, it should be used sparingly as a supplement, given that it is also found naturally in foods.

Do immune supplements actually work?

Sadly, there is limited evidence on the effectiveness of many immune supplements, and their impact can vary, says Shah. “While some supplements like vitamin C, D, and zinc have been shown to support immune health, they are not a cure-all.” The benefits of these supplements are often most noticeable in individuals with specific nutrient deficiencies, and there is limited evidence that they significantly boost immune function in healthy individuals. “Immune supplements alone are not a 100% preventative measure, but they can help fill nutrient gaps that support the body’s defenses,” says Stangland. They work best when used as part of a holistic approach, which includes a balanced diet, regular exercise, adequate sleep, and good hygiene.

Shah adds, “While immune supplements may help fill nutritional gaps, it’s crucial to consult with a healthcare professional before starting any supplement regimen to ensure it aligns with your individual health needs and to avoid potential interactions with other medications.”

When should you be taking immune-boosting supplements?

Bensley suggests that the best time to use immune supplements is during high-stress periods, as stress not only impacts your immune system but also affects your daily habits, including sleep, diet, and exercise. “When we are stressed, we forget to take care of ourselves, which leads to illness,” she notes. Stangland recommends taking supplements while traveling, during climate changes, when athletes are in season, while breastfeeding, or when you are exposed to others who are ill or experiencing symptoms of an infection.

However, it’s important to remember that you can’t out-supplement a poor lifestyle and diet, which play a larger role in overall health. “High anxiety and stress can negate the benefits of any immune-boosting supplement, and a diet void of rainbow produce will also limit the effect of the supplements,” warns Bensley.

Meet The Experts

• Raksha Shah is a nutritionist, registered dietitian, and founder of Wise Bite Nutrition, a virtual private practice based in New Jersey.
• Kylie Bensley is a nutritionist, clinical dietitian, and founder of Sulinu.
• Jenna Stangland is a registered dietitian with a certified specialty in sports dietetics.