Supporting the Immune System: a realistic guide

You Don't Need "All the Things"

There are hundreds of vitamins, supplements, herbs, tinctures, minerals, etc., that can help support the immune system, but YOU DON’T NEED THEM ALL!

It can be an extremely overwhelming rabbit hole to go down. My hope is to share my opinion when it comes to the bare minimums that you actually need. And guess what? Depending on your lifestyle, you’re most likely getting most of what you need from food. 

Test! Don't Stress!

Our bodies are intricately designed, and incredibly smart. If we are taking in all the right things, moving daily, staying hydrated, breathing and sleeping properly, and limiting stress, then left to their own devices the body’s natural function knows what to do. 

However, I understand we live in a day and age where our soil and food sources are depleted, and toxins are higher than ever - because of this sometimes even the healthiest of bodies may need a little extra support. 

But this is going to look different for everyone. Finding a functional medicine provider who understands the ins and outs of the human body can run simple blood or muscle tests to help determine what you, specifically, may need.

Support Your Body FOR FREE!

• Eat whole, real, organic foods 

• Get plenty of restorative sleep

• Make sure you’re breathing properly - no mouth breathing!!

• Drink lots of water 

• Daily sunshine and movement

• Minimize stress where you can

• Limit toxins

• Take shoes off in the home

• Frequent breaks from screens / no screens 1-2 hr before bed

• Ground - get your bare feet on the earth

• Read a book

• Stretch

• Reduce alcohol

• Laugh, hug your kids, play a game! 

Optimizing Hydration

When you drink enough water, it helps your body in countless ways. Proper hydration keeps your lymph (the fluid that carries immune cells) moving so they can get where they need to go. It also keeps your nose, mouth, and eyes moist, which acts like a shield to trap germs before they can sneak in. Plus, water helps deliver nutrients and oxygen to your cells and flushes out waste so your immune system can focus on the real threats. Even mild dehydration can stress your body and make it harder to fight off bugs.

Electrolytes (like sodium, potassium, magnesium, and calcium) are tiny minerals that help your body stay balanced and energized. When you or your kids sweat, exercise, or even just spend time in the heat, you lose not only water but also these important minerals. Without enough electrolytes, the body can’t properly absorb and use the water you drink, which can lead to dehydration - even if you're sipping on water all day. Adding electrolytes to your water, especially during busy, active days, or sick day is like giving your hydration a “power-up” so it works harder for you.

There are many great electrolyte powders out there, but you can also use a pinch of natural sea salt or Himalayan salt - both contain close to 100 trace minerals.

Shop safer electrolytes on Amazon

Do I NEED Supplements?

The only way to know if you have any deficiencies is to test. Every “expert” will have their thoughts on what’s the most important vitamin/mineral/herb for immunity.

After reviewing dozens upon dozens of sources, these are the top 10 most recommended immunity supports: Vitamin C, Vitamin D, Zinc, Magnesium, Selenium, Probiotics, Vitamin A, Vitamin E, Vitamin B6, and Iron

If you don’t have any known deficiencies, live a healthy and active lifestyle, and don’t want to keep up with multiple supplements a day, others may disagree, but I’m fine with a high quality daily multi-vitamin and calling it a day. shrug You can always add in additional vitamins and minerals during sickness as needed (this is what we do). More on this below.

Before we dive in, let’s address a FAQ I often get:

If a supplement isn’t labeled for a baby/child, can I still use it for my baby/child?

The answer is, most times YES. Read more about this here.

Vitamin C

Vitamin C helps the body produce immune cells, specifically T cells. It also encourages healthy cells to stay alive and active. Vitamin C is essential for the growth and repair of tissue throughout the body. It helps heal wounds and fight free radicals in the body to prevent cancers and heart disease.

There is evidence showing that Vitamin C may help decrease the length and severity of cold symptoms, making it a great supplement for the winter months.

Depending on diet and stage of life, many people will get their Vitamin C needs from food. Others may need to supplement.

Vitamin D

Vitamin D is vital for the immune system because it helps regulate both the innate and adaptive immune systems. It helps build immunity and fight infection by regulating immune cells, which are what prompt antiviral responses. Vitamin D deficiencies have been linked to increased autoimmune diseases along with susceptibility to infection. It is estimated that up to 90% of the US population has insufficient vitamin D levels. 

Dosing recommendations vary from doctor to doctor and institution to institution. Some believe the lower end doses are fine, while others believe in higher doses. This is why I always recommend finding a provider you know and trust, to help navigate what is best for your unique situation.

Most people do NOT get their vitamin D needs from food alone.

A note on vitamin D+K: Vitamin D helps your body absorb calcium, while vitamin K directs that calcium into your bones and teeth. If you eat plenty of leafy greens, fermented foods, and certain animal products, and take only a small dose of vitamin D, extra K may not be needed. But if your diet is low in K-rich foods or you’re taking higher-dose vitamin D, a combined supplement can help support healthy calcium metabolism.

Zinc

Zinc is essential for a strong immune system because it helps produce and activate key immune cells, including T-cells and natural killer cells, that fight infections. It also supports wound healing, regulates inflammation, and protects cells from damage during immune responses.

Additionally, zinc helps maintain the integrity of skin and mucous membranes, your body’s first line of defense against pathogens. Without enough zinc, the immune system can become weaker, increasing susceptibility to infections and slowing recovery.

Depending on diet, many people will get their zinc needs from food. Others may need to supplement.

Magnesium

Magnesium is an essential mineral that plays a key role in hundreds of bodily functions, yet it’s estimated that up to 60% of the population is deficient.

It plays a key role in supporting the immune system by helping regulate immune cell function and reducing inflammation. It assists in the activation of vitamin D, which is crucial for immune responses, and helps maintain healthy barriers, like the gut lining, that protect against pathogens.

Many magnesium supplements include a blend in order to receive the benefits of each. If going to take a single form, magnesium glycinate and citrate are often recommended due to their good absorption.

View my full magnesium guide on how to choose the right form for your need.

Selenium

Selenium is a powerful trace mineral that plays a key role in supporting a healthy immune system. It helps the body produce antioxidant enzymes, like glutathione peroxidase, which protect cells from damage caused by free radicals. Selenium also supports the activation and function of immune cells, aiding the body’s ability to fight off infections and inflammation.

Because soil levels can vary, some people may not get enough through diet alone, making selenium-rich foods like Brazil nuts, sunflower seeds, and mushrooms (or supplementation) a helpful addition to immune support.

Probiotics

Probiotics are live microorganisms (live bacteria) that support your gut and immune system. Our bodies are FULL of bacteria both good and bad. Probiotics help to balance the microbiome with “good” bacteria. By increasing good bacteria, our body can more effectively fight against harmful bacteria, restore gut balance, and reduce inflammation.

The best way to increase probiotic intake is through foods. Fermented foods that are high in probiotics include yogurt, kefir, sauerkraut, kimchi, kombucha, miso, and fermented vegetables. 

If choosing to supplement, probiotic dosing is a little different than normal vitamins. If an age range isn’t specified, a good rule of thumb is to use 1/4 the recommended adult dosage for children up to 6 years; half for children 6-12 years, and the full dose for 13 years and up. 

Shop some of our favorite probiotics.

Vitamin A

Vitamin A supports immunity by keeping the skin and mucous membranes strong, helping block germs from entering the body. It also boosts white blood cell function, making foods like carrots, sweet potatoes, and eggs great for keeping kids healthy.

There is a lot of research that clearly shows Vitamin A to be one of the most important nutrients in protecting against Measles. One study noted that children who suffer the worst from Measles are often deficient in Vitamin A, and many do not show any signs of deficiency other than in bloodwork.

Most people receive their vitamin A needs from food.

Vitamin E

Vitamin E is a powerful antioxidant that helps protect immune cells from damage, keeping them strong and ready to fight off germs. It also supports the activity of certain white blood cells, which are key in defending the body against infections. Nuts, seeds, and spinach are whole food ways to add this immune-boosting vitamin to family meals.

Most people receive their vitamin E needs from food.

Vitamin B6

Vitamin B6 helps the immune system make antibodies and white blood cells, both essential for fighting off germs. It also supports healthy communication between immune cells, so they can respond quickly when the body needs protection. Foods like chicken, bananas, and chickpeas are high in B6.

For most people, a B-complex is better than a standalone B6, since the B vitamins work together and taking too much of one can cause imbalances. A separate B6 supplement is usually only needed for a diagnosed deficiency or certain health conditions, and high doses over time can cause nerve problems. For everyday immune support, balanced intake from food and a quality B-complex is typically best.

Most people receive their B6 needs from food.

Iron

Iron is key for immunity, supporting white blood cells and delivering oxygen so they have the energy to fight infections. Without enough iron, the body’s defenses weaken, making it harder to fight germs. Depending on diet, many people will get their iron needs from food. Certain populations may need to supplement.

NIH recommendations

Iron can come from whole foods like red meat, liver, beans, lentils, leafy greens, and seeds, or from supplements.

Natural heme iron from animal sources is highly bioavailable and gentle on the stomach. Among synthetic options, ferrous sulfate can be harsh and less absorbable, while ferrous bisglycinate is chelated with glycine, making it easier to absorb, gentler on the gut, and effective at raising iron levels with lower doses. 

If you do choose to take ferrous sulfate, It’s recommended to take vitamin C along with it to help convert the iron into a form that’s easier for your body to absorb.

Multi Vitamins

If you don’t have any known deficiencies, live a healthy and active lifestyle, and don’t want to keep up with multiple supplements a day, others may disagree, but I’m fine with a high quality daily multi-vitamin and calling it a day. shrug

You can always add in additional vitamins and minerals during sickness or for deficiencies as needed (this is what we do). 

See my full multi-vitamin guide.