The 10 Best Foods, Supplements, and Vitamins for 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. That’s why including nutrients and vitamins in your diet to boost your immune system can have a big impact on your health. 

Let’s take a closer look at 10 foods, supplements, and vitamins that may have a positive impact on your immune system.

1. Antioxidant-rich foods

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

Examples of antioxidant-packed foods include: 

• Berries, like blackberries, cranberries, and goji berries

• Fruits, like mango, guava, pomegranate, and plums

• Red cabbage

• Nuts and seeds

• Dark chocolate

• Leafy greens

• Indian gooseberry (amla)

• African baobab leaves

• Tomatoes

• Red beets

• Olives

• Cruciferous vegetables

• 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

• Lean red meats

• Eggs

• Low-fat milk and unsweetened Greek or Icelandic yogurts

• Nuts and seeds

• Beans and lentils 

• Soy products, including tofu

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 per day.

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3. Vitamin D

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

Unlike other vitamins, very few food sources are naturally rich in vitamin D. This is why many foods are fortified with added vitamin D. 

Foods that are high in vitamin D include:

• Fatty fish like tuna, trout, and salmon

• Cod liver oil

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

• Fortified yogurt

• Fortified cow’s milk

• Fortified plant-based milks, like almond, soy, and rice milk

• Fortified orange juice

• Fortified breakfast cereals

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You can get vitamin D from exposure to sunlight, but getting too many UV rays from the sun can 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 

• Pumpkin seeds

• Crab

• Beef, turkey, and chicken

• Oatmeal

• Fortified breakfast cereals

• Yogurt

• Beans and lentils

• Nuts

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 take too much zinc. According to the National Institutes of Health (NIH), 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 microorganisms that may have health benefits when you consume them. Since about 70% to 80% of your immune cells are located in your gut, probiotics might also help boost immune defenses against infections. Two groups of bacteria called lactobacillus and bifidobacterium seem to be especially good at helping your immune system. 

Probiotics can be taken as a supplement. They’re 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 may help to boost your immune system. Elderberry can be taken in the form of cough syrup, lozenge, or liquid extract. 

One small study of people traveling overseas found that taking elderberry supplements helped reduce the symptoms and duration of the common cold. But overall, there isn’t a lot of evidence yet on how well elderberry works. 

8. Echinacea

Echinacea is an herb to boost the immune system that was widely used as a medicinal plant in many ancient cultures. There’s some evidence that taking echinacea supplements may slightly 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.

Should I take a supplement for my immune system?

It depends. Many people are able to get all the protein, vitamins, and other nutrients they need from food alone. But if you have a vitamin deficiency or eat a special diet (like vegan), your healthcare team might recommend a supplement. Some people also take supplements as needed during cold and flu season, to prevent and treat infections. 

If you have questions about taking a supplement, talk to a healthcare professional. They can help you understand which supplement(s) could be right for you. 

How do I choose the right supplement?

When choosing supplements, be sure to opt for high-quality brands that are third-party tested. You should also talk with a healthcare professional before starting or stopping a supplement, or before making any significant changes to your diet.

And keep in mind: It’s generally good to stay away from “mega doses” of vitamins or supplements, unless specifically recommended by a healthcare professional. Some products can have harmful side effects, especially when taken at high doses. 

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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. A pulmonologist and hospitalist, she practiced and taught clinical medicine at hospitals in London for a decade before entering a career in health education and technology.

Reviewed by:

Sarah Gupta, MD

Sarah Gupta, MD, is a licensed physician with a special interest in mental health, sex and gender, eating disorders, and the human microbiome. She is currently board certified by the American Board of Psychiatry and Neurology.

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