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Caroline Igo Editor, Sleep
Caroline Igo (she/her/hers) is a wellness editor and holds Sleep Science Coach and Stress Management certificates from the Spencer Institute. She received her bachelor’s degree in creative writing from Miami University and continues to further her craft in her free time. Before joining CNET, Caroline wrote for past CNN anchor, Daryn Kagan.
- Carl R. Greer/Andrew D. Hepburn Award for Best Nonfiction Essay (Miami University, 2020)
While cold and flu season is still a few months away, now is still a great time to focus on strengthening your immune system. After all, germs don’t care about the season — they just like to spread. There are ways to protect yourself, however, both in the colder and the warmer months. In addition to getting a flu shot, getting enough sleep, maintaining a healthy lifestyle and washing your hands often, you can take supplements to boost your immune system.
Which vitamins are good for immunity?
When deciding on the best multivitamin or immunity supplement, pay attention to which vitamins and nutrients are included on the label. The best vitamins, minerals and herbs for immunity include:
The following supplements contain high amounts of the above immunity vitamins.
Dosage: 2 softgels, taken daily with a meal
Nature’s Bounty has been around for over 50 years and is a brand that constantly appears on our best vitamin lists. Its products are all non-GMO and contain no artificial colors, flavors, sugar, starch, milk, lactose, soy, gluten, yeast, sodium or fish.
Two softgels of its Immune 24 Hour Plus supplements contain 750 mg of vitamin A, 1,000 mg of vitamin C, 15 mcg of vitamin D, 2 mg of vitamin B6, 666 mcg of folate, 6 mcg of vitamin B12, 600 mcg of biotin, 10 mg of pantothenic acid, 25 mg of magnesium, 15 mg of zinc, 17 mg of elderberry, 16.5 mg of echinacea and 16.6 of astragalus. Other ingredients include rice bran oil, gelatin, vegetable glycerin and 2% or less of carob powder (color), natural caramel color, sunflower lecithin and yellow beeswax.
These supplements rely on the immunity support of Ester-C, a version of vitamin C that lasts up to 24 hours in the body. Its high doses of vitamin A, zinc and B vitamins also support immune function.
Take two softgels daily, preferably with a meal. One bottle will last about 25 days.
Pros:
- Contains Vitamin C that will stay in your white blood cells for up to 24 hours
- Packed with 13 vitamins, minerals and herbal supplements
Cons:
- Not vegan, contains yellow beeswax and gelatin
- One bottle lasts only 25 days
Dosage: 2 capsules, daily with a meal
The Vitamin Shoppe has brick-and-mortar stores across the country, as well as an online store. The familiar brand name offers a couple of immunity supplements, and we’ve included the best two on this list.
A serving of its Immune Essentials contains 1,000 mg of vitamin C, 50 mcg of vitamin D3, 50 mg of zinc and 250 mg of elderberry extract. Other ingredients include hypromellose (capsule), rice flour, magnesium stearate and silicon dioxide. The capsules are free of gluten, dairy, soy, nuts, sugar, salt and preservatives. Elderberry extract can support a healthy immune system during cold and flu season.
Take two capsules daily, preferably with a meal. One bottle will last about 30 days.
Pros:
- Does not contain any sugar
- High potency of vitamin C, vitamin D3 and zinc
Cons:
- Contains only three vitamins and one herbal supplement
- One bottle will last only 30 days
Dosage: 1 gummy, daily with a meal
My favorite vitamins on this list are gummy supplements from The Vitamin Shoppe. I personally take these every day because of their high elderberry potency. On top of that, they’re delicious.
One elderberry gummy contains 90 mg of vitamin C, 1 g of total carbohydrates, 40 mg of elderberry extract, 1 g of total sugars and 1 g of added sugars. The other ingredients include sugar, organic tapioca syrup, purified water, MCT (medium chain triglycerides) oil, pectin, tapioca starch, natural raspberry flavor, citric acid, natural color, sunflower lecithin extract for color. The gummies are free of gluten, dairy, soy, nuts, gelatin, synthetic colors and artificial colors. In addition to the vitamin C and elderberry, the supplements contain propolis extract, which can be used as an anti-inflammatory. Echinacea extract also supports a healthy immune system.
Take two gummies daily, preferably with a meal. One bottle will last about 60 days.
Pros:
- Raspberry flavor tastes amazing
- Will last you about 60 days
Cons:
- Each serving contains 4 grams of sugar
- The sugary taste isn’t for everyone
Dosage: 1 to 2 gummies
Olly is sold at Target, CVS, Walgreens and Amazon. The company’s products are alo certified by the National Sanitation Foundation, which guarantees that products have met strict standards for public health safety. Olly is also B-Corporation certified, meaning that the corporation is transparent about environmental performance (such as its waste management) and social performance (like employee benefits).
Depending on the serving size, Olly’s Kids Immunity supplements contain 15 to 30 mg of vitamin C, 2.5 to 5 mcg of vitamin D, 1.5 to 3 mcg of zinc, 50 to 100 mg of acerola cherry extract (a rich source of vitamin C), 35 to 70 mg of Wellmune baker’s yeast beta glucan (a researched and lab-grown nutrient with multiple health benefits) and 12.5 to 25 mg of elderberry juice powder. The gummies are gluten-free and made with natural colors and no artificial flavors. The other ingredients include glucose syrup, beet sugar, water, gelatin, citric acid, natural flavor, pectin, coloring (from sweet potato, apple, radish, cherry, carrot and chokeberry juices) and lactic acid.
Olly recommends that children aged 2 to 4 should chew only one gummy a day. Those aged 5 and up can chew two gummies a day. Consult with your doctor before giving your children any supplements. One bottle will last anywhere from 25 to 50 days if taken daily.
Pros:
- Easy for children to chew
- Great taste that children will like
Cons:
- Recommend seeking a doctor before giving any vitamins to children
- Easy for children to confuse gummy vitamins with candy
Liquid I.V. has gained popularity in the last couple of years. The company’s claim to fame is its Cellular Transport Technology, which combines sodium, glucose, potassium and water. This delivery system makes it easier for the body to absorb water and other nutrients directly into the bloodstream.
Liquid I.V.’s Hydration Multiplier Plus mix now includes added immune support. One stick contains 45 calories, 500 mg of sodium, 11 g of carbohydrates, 10 g of sugar, 370 mg of potassium, 504 mg of vitamin C, 24.4 mg of niacin, 2.5 mg of vitamin B6, 7.8 mcg of vitamin B12, 11.5 mg of pantothenic acid and 10.5 mg of zinc. The other ingredients include natural flavors and stevia leaf extract. In addition to the hydration and immune support, the B vitamins in Liquid I.V. will also supply your body with energy.
Choose between tangerine and wild berry flavor. Dissolve one stick of mix in two cups (16 ounces) of water. One package contains 14 sticks of drink mix.
Pros:
- Comes in two delicious flavors: tangerine and wild berry
- Faster hydration than water alone
Cons:
- Most expensive on this list
- One stick contains 10 g of sugar
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How do you know if your immune system is weak?
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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