As the seasons change, so do our health needs. Preparing for cold and flu season means taking proactive steps to support your body’s natural defenses. Your immune system relies on specific nutrients to function correctly. When your diet or lifestyle doesn’t provide everything your body needs for optimal immune function, a few key supplements can help bridge the gap.

Functional medicine offers a path to building robust immune health by identifying and addressing nutritional gaps. It also introduces beneficial phytonutrients—plant-based compounds—to help you feel your best. This guide will walk you through our top recommended supplements for a healthy immune system, explaining how they work and why they’re worth stocking up on before you need them.

Why Do We Need Immune Supplements?

Supplements for immune health help your body manufacture essential proteins, produce specialized cells, and defend against harmful microbes. While our diet is the primary source for the crucial nutrients our immune system relies on, there are two main reasons you might not be getting enough.

First, the typical modern diet often doesn’t supply adequate amounts of key micronutrients like zinc, vitamin D, or selenium (1). Unless you regularly eat foods like canned oysters or liver, your intake of these vital immune nutrients may not be optimal. Functional medicine helps identify these nutritional gaps so you can supplement accordingly and support your body’s needs.

Second, some phytonutrients and plant compounds that boost immune function aren’t commonly found in our daily meals. This is true for botanicals like astragalus or the beta-glucans found in certain mushrooms. These functional nutrients can give your immune system the extra support it needs to perform at its best. By incorporating certain herbs, roots, and spices, you can access beneficial compounds that calm inflammation, support immune cell function, and provide antibacterial or antimicrobial properties (2,3).

Here are our favorite immune supplements to stock up on early to maintain a healthy and resilient immune system.

Top 8 Supplements for a Resilient Immune System

1. Medicinal Mushrooms

Humble fungi may hold a powerful key to immune health, offering a unique range of potential benefits. Dozens of compounds like beta-glucans, terpenes, and other components found in mushrooms promote a balanced and healthy immune system (4).

  • Reishi: A staple in Chinese medicine for thousands of years, the reishi mushroom supports free and easy breathing and helps activate anti-inflammatory proteins. It is also used to support mood and emotional well-being.
  • Chaga: This mushroom is one of the richest known sources of antioxidants. Chaga supports cellular health and overall immune function.
  • Turkey Tail: In 2012, a clinical trial approved by the FDA explored the use of turkey tail mushrooms for individuals with breast cancer. Researchers observed an increase in specialized immune cells and other positive markers of cellular health (5).

The world of medicinal mushrooms is rapidly expanding with new research, confirming their immense potential for a wide array of immune benefits. You can find a blend of seven powerful mushrooms in Metagenics Mycotaki.

2. Vitamin D

Vitamin D is essential for immune function, cardiovascular health, mood regulation, and much more. A significant portion of the U.S. population lives in latitudes where adequate sunlight isn’t available year-round to synthesize vitamin D naturally (6). Low vitamin D levels are linked with an increased risk for depression, certain cancers, and poor cardiovascular function. To understand your specific needs, you can get your levels tested and develop a personalized plan with an integrative provider.

3. Multi-Minerals

A full spectrum of minerals is required for proper immune activation, including zinc, magnesium, selenium, and iron (7). For example, your body needs magnesium to activate vitamin D, and zinc is directly responsible for the growth and development of new immune cells. Other essential micro-minerals include selenium, a powerful antioxidant, and iron, which helps transport oxygen and nutrients to your body’s tissues.

4. The Defender

For those who prefer a streamlined supplement routine, a comprehensive formula can be the most efficient option. The Defender combines bioavailable zinc citrate, antioxidant vitamin C, and the Ayurvedic botanical astragalus to support every arm of the immune system. Together, these ingredients work to activate immune cells, protect T-cell mediated immune function, and promote a balanced immune response.

5. Bee Propolis

Propolis is a resin-like material that bees produce and use as a sealant in their hives. When used by humans, propolis is thought to help fight illness and support immune function (8). Bees create it by collecting compounds from various plants, resulting in a nutrient-rich blend. Similar to medicinal mushrooms, propolis contains more than 600 beneficial compounds—including flavonoids, terpenes, and phenolic compounds—that act as immunomodulators, helping to regulate the immune system.

6. Black Elderberry

Sambucus nigra, or black elderberry, is a dark purple berry shown to have antiviral and immune-supportive effects. One study found that elderberry extract was effective against 10 different strains of influenza, reducing the duration of symptoms by 3-4 days (9). It is often most effective when taken at the first sign of symptoms, as it helps stimulate the production of inflammatory cytokines that create antibodies during the initial immune response.

7. Vitamin C

Vitamin C is a powerful antioxidant and a critical regulator for both the innate and adaptive immune systems (10). It is a necessary component for various enzymes involved in immune function and promotes cellular health throughout the body, making it a cornerstone of any immune-supportive regimen.

8. Umcka

Derived from the South African geranium, Umcka is an extract found in many natural over-the-counter cold remedies. This compound supports immune function by activating adaptive immune cells and bolstering your body’s natural defenses against microbes, particularly within the respiratory passages (11).

Related: Benefits of IV Therapy for the Winter Season

An Integrative Approach to Immune Health

Your body requires dozens of different vitamins, minerals, and phytonutrients for proper immune function. While a balanced diet is the foundation, supplements can bolster your immune response and fill nutritional gaps.

Beyond supplements, taking care of your immune health requires a holistic and integrative approach. This means weaving together a healthy diet, consistent lifestyle routines, regular exercise, and emotional well-being to improve your overall health. By supporting your body from all angles, you can build a resilient immune system ready to handle whatever the season brings.