10 Foods, Supplements, and Vitamins to Boost Your Immune System

Your immune system is a key player in keeping you healthy. It helps your body fight off disease and protects you from getting sick in the first place. That’s why including more nutrients and vitamins in your diet to boost your immune system can have a big impact on your health. 

Best foods and vitamins for the immune system

A variety of foods, vitamins, and supplements can help support your immune system. Below are 10 options you can consider adding to your diet.

Keep in mind that when choosing supplements, be sure to opt for high-quality brands that are third-party tested. And always talk with a healthcare professional before starting or stopping any new supplement regimen. 

1. Antioxidant-rich foods

Consuming high amounts of antioxidants — including vitamins C, E, and A — can support your immune system. Antioxidants fight off free radicals that can damage your body’s cells. Plant-based foods contain the most antioxidants, but these nutrients can also be found in smaller amounts in some animal-based foods.

Some examples of antioxidant-packed foods include: 

• Berries, like blackberries, cranberries, and goji berries

• Fruits, like mango, guava, and plums

• Red cabbage

• Nuts and seeds

• Dark chocolate

• Leafy greens, like kale

• Indian gooseberry (amla)

• African baobab leaves

• Tomatoes

• Red beets

• Pomegranate seeds

• Olives

• Cruciferous vegetables, like broccoli 

• Artichokes

• Lentils

• Certain beans

• Tea and coffee

2. Protein

Protein is made up of amino acids, which are used as fuel for your immune system. Not getting enough protein can lead to weakened immunity and a higher risk of developing disease. 

Here are some healthy food sources of protein that can help boost your immunity: 

• Fish

• Poultry, including chicken and turkey

• Lean red meats

• Eggs

• Low-fat milk and unsweetened Greek or Icelandic yogurts

• Nuts and seeds

• Beans and lentils 

• Soy products, including tofu

Read more like this

Explore these related articles, suggested for readers like you.

Do Over-the-Counter Immunity Support Products Like Emergen-C Really Work?

12 of the Healthiest Vegetables According to Research

17 Healthy, Filling Snacks That Keep You Full Longer

6 Vitamins and Supplements for Energy: What the Science Says

View more

How much protein you need depends on many factors, such as your body size, activity levels, and stage of life. You can reach out to a healthcare professional to help you determine how much protein you need to consume a day.

3. Vitamin D

Apart from helping you build strong bones, vitamin D boosts your immune system. This vitamin can help your body fight infections and, in turn, prevent illnesses like the flu. 

A deficiency in vitamin D is also linked to some autoimmune diseases. These happen when a person’s immune system attacks healthy cells in the body. 

Unlike other vitamins, very few food sources are naturally rich in vitamin D. This is why many foods are fortified with vitamin D. Foods that are high in vitamin D include:

• Fish like tuna, trout, and salmon

• Cod liver oil

• Certain mushrooms that have been exposed to ultraviolet (UV) light

• Yogurt

• Dairy milk

• Plant-based milks, like almond, soy, and rice milk

• Orange juice

• Some cereals

You can get vitamin D from exposure to sunlight, but getting too many UV rays from the sun can be harmful and increase your risk of skin cancer. This is why you may be better off getting this vitamin through food or, if recommended by a medical professional, a vitamin D supplement.

4. Vitamin C

Vitamin C is perhaps one of the most well-known vitamins for your immune system. It acts as a powerful antioxidant and helps keep viruses and bacteria from entering your body. It also helps kill bacteria that do enter your system and supports immune cells so they can do their job properly. 

Most people get enough vitamin C from their diets. Foods that are high in vitamin C include: 

• Citrus fruits, like oranges, grapefruit, lemons, and limes

• Tropical fruits, like kiwi, mango, and papaya

• Strawberries

• Cantaloupe

• Bell peppers

• Broccoli 

• Tomatoes

• Leafy greens 

Some studies have shown that much larger doses of vitamin C (around 1,000 mg or more) may be needed to fight infections, like the common cold. This is more than you can get from diet alone. 

But taking larger doses may not actually help, because your body can only absorb vitamin C in smaller amounts. That’s why experts still recommend eating a variety of fruits and vegetables to meet your daily vitamin C needs.

5. Zinc

Zinc is an important mineral that you get from food and that helps boost your immune system. It helps your body produce immune cells and plays a role in reducing the risk, severity, and duration of infections. Even a mild zinc deficiency may lower immune activity. 

Foods containing this immune-boosting nutrient include:

• Oysters 

• Cashews

• Chickpeas

• Pumpkin seeds

• Shellfish

• Meat

• Whole grains, like oats and certain cereals

• Yogurt

Zinc is also available in supplement form as pills and lozenges. Short-term use of a zinc supplement has been shown to shorten the duration of viral colds in adults. But it’s not clear what the ideal dose is for this. 

That said, it’s possible to overdose on zinc. According to the National Institutes of Health, taking more than 150 mg of zinc each day can actually weaken your immune system. Too much zinc can also cause a copper deficiency. So, be mindful of how much zinc you take in supplement form.

6. Probiotics

Probiotics are “good bacteria” that are crucial for your gut and overall health. Since about 70% to 80% of your immune cells are located in your gut, probiotics are thought to help boost immune defenses against viral infections. 

Keep in mind, though, that not all types of probiotic bacteria benefit your immune system. This is because different strains have different functions. A combination of lactobacillus and bifidobacterium has been found to be especially helpful in providing general support to your immune system. 

Probiotics are also found in some fermented foods and beverages, such as:

• Yogurt with live and active cultures

• Kombucha

• Kefir

• Miso

• Sauerkraut

• Tempeh

• Kimchi

7. Elderberry

This powerful plant has historically been used for a variety of medicinal purposes. It contains antiviral, antibacterial, and antioxidant properties and helps support your immune system.

One study of people traveling overseas found that taking elderberry supplements helped reduce the symptoms and duration of the common cold. Elderberry can be taken in the form of cough syrup, lozenge, or liquid extract. 

8. Echinacea

Echinacea is another herb that was widely used as a medicinal plant in many ancient cultures. And it’s still used as an immune system booster by many people today. Echinacea stimulates the immune system to help fight infection, so taking echinacea supplements may reduce your chances of catching a cold. 

Like elderberry, echinacea comes in many forms, including liquid extract, capsules, and tea. 

9. Garlic

It’s possible garlic might help improve immune system function by activating cells that can fight off infections. You can get the benefits of garlic by adding it to dishes like sauces, soups, and stir-fries. It can also be taken in supplement form, sometimes under the name allicin, which is an immune-boosting compound in garlic. It’s not clear how much this helps in real life, but it’s certainly not harmful.

10. Turmeric

Apart from being a common spice in South Asian and Middle Eastern food, turmeric is widely used in Ayurvedic medicine for its positive health effects. More recently, it has been shown to boost immune activity in human cells. 

Experts generally recommend taking turmeric as a supplement to maximize the benefits for your immune system and overall health. But if you’re using the root or powder to flavor your meals, combining it with black pepper may help. A compound known as piperine, found in black pepper, has been shown to help increase the absorption and availability of turmeric in your body by up to 20 times. 

The importance of a nutritious diet for immunity

What you eat plays a large role in how well your body is able to protect you against and fight off disease. So, it’s always a good idea to eat a nutritious and balanced diet rich in fruits and vegetables, as well as whole grains, protein, and healthy fats.

Eating a diet high in sugar can reduce how well your immune system works and also lead to inflammation in your body. Because of this, you should limit how much sugar you consume, especially when it’s added sugar. 

Pairing a nutritious diet with other lifestyle measures — including stress management, quality sleep, and regular exercise — is the best way to boost your immune system and overall health. 

Frequently asked questions

Why trust our experts?

Written by:

Joanna Foley, RD

Joanna Foley, RD, is a registered dietitian (RD) and the owner of joannafoleynutrition.com, a private nutrition consulting business. She has previously worked as a clinical dietitian and outpatient renal dietitian.

Edited by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. An experienced and dedicated pulmonologist and hospitalist, she spent a decade practicing and teaching clinical medicine at academic hospitals throughout London before transitioning to a career in health education and health technology.

Reviewed by:

Maria Robinson, MD, MBA

Maria Robinson, MD, MBA, is a board-certified dermatologist and dermatopathologist who has practiced dermatology and dermatopathology for over 10 years across private practice, academic, and telehealth settings. She is a fellow of the American Academy of Dermatology and the American Society of Dermatopathology.

Our editorial standards

Meet our experts