**Your immune system doesn't need "boosting" - it needs proper support.** Most immune supplements are overhyped, but a few have solid evidence. Vitamin D deficiency alone affects 42% of Americans and significantly impairs immune function. Here's what research actually shows.
Strong Evidence
Vitamin D activates immune cells and helps regulate the immune response. A meta-analysis of 25 trials found supplementation reduced respiratory infections by 12-19%. Effect is strongest in those with deficiency (blood levels <20 ng/mL).
Zinc is essential for immune cell development and function. A Cochrane review found zinc lozenges reduced cold duration by 33% when started within 24 hours. Many people have marginal zinc status.
Vitamin C supports various immune functions and is an antioxidant. Regular supplementation reduces cold duration by 8% in adults. More effective for those under physical stress (marathon runners saw 52% reduction in colds).
Moderate Evidence
Several small trials show elderberry extract may shorten flu duration by 3-4 days. Contains antioxidants and may have antiviral properties. Quality varies significantly between products.
Certain probiotic strains (L. rhamnosus GG, L. casei) have shown modest benefits for respiratory infections in children and adults. 70% of immune system is in the gut.
Basic Immune Support Stack
Simple, evidence-based immune support without overdoing it.
| Ingredient | Dose | When |
|---|---|---|
| Vitamin D3 | 2,000-5,000 IU | With breakfast |
| Zinc | 15-30mg | With food |
| Vitamin C | 500mg | Morning |
Beyond Supplements
- •Sleep is the most powerful immune modulator. 7-9 hours is non-negotiable.
- •Chronic stress suppresses immunity. Address root causes.
- •Regular moderate exercise supports immune function; overtraining suppresses it.
- •Wash your hands. Seriously. It's more effective than most supplements.
Note: Supplements support a healthy immune system but don't replace sleep, stress management, and basic hygiene. If you're frequently sick, talk to a doctor about underlying causes.