Top 5 Supplements to Boost Your Immune System During the School Season

As the school season approaches, parents often find themselves concerned about the influx of germs and viruses their children might bring home. Strengthening your immune system can be a proactive way to stay healthy. Here are the top five supplements that can help boost your immune system during this time.

1. Vitamin D

Vitamin D is essential for immune function. It enhances the pathogen-fighting effects of monocytes and macrophages — white blood cells that are important parts of your immune defense — and decreases inflammation³. Many people have low levels of Vitamin D, especially during the winter months when sunlight exposure is limited.

Sources and Dosage: Vitamin D can be obtained from sunlight, fatty fish, fortified dairy products, and supplements. The recommended daily allowance varies, but a common dosage is 1000-2000 IU per day⁴.

Benefits: Adequate levels of Vitamin D can help reduce the risk of respiratory infections and improve overall immune response⁵.

2. Vitamin C

Vitamin C is one of the most well-known immune-boosting supplements. It plays a crucial role in supporting various cellular functions of both the innate and adaptive immune systems. Vitamin C is a powerful antioxidant that helps protect against oxidative stress, supports the production and function of white blood cells, and enhances skin barriers¹.

Sources and Dosage: You can find Vitamin C in citrus fruits, strawberries, bell peppers, and broccoli. For supplementation, a daily dose of 500-1000 mg is generally recommended, but it’s always best to consult with a healthcare provider for personalized advice.

Benefits: Regular intake of Vitamin C can help reduce the duration and severity of colds and other infections².

3. Zinc

Zinc is a trace mineral that is vital for immune function. It helps maintain the integrity of the immune system and is crucial for the development and function of immune cells like neutrophils and natural killer cells. Zinc also has antioxidant properties and can help reduce inflammation.

Sources and Dosage: Zinc can be found in meat, shellfish, legumes, seeds, and nuts. For supplementation, a daily dose of 15-30 mg is typically recommended.

Benefits: Zinc supplementation can reduce the duration of the common cold and improve immune response.

4. Elderberry

Elderberry is a traditional remedy that has gained popularity for its immune-boosting properties. It is rich in antioxidants and vitamins that can help boost your immune system. Elderberry has been shown to reduce the severity and duration of cold and flu symptoms.

Sources and Dosage: Elderberry can be consumed in the form of syrups, gummies, or capsules. The dosage varies, but a common recommendation is 1-2 teaspoons of elderberry syrup daily.

Benefits: Elderberry can help reduce the severity of cold and flu symptoms and support overall immune health.

5. Probiotics

Probiotics are beneficial bacteria that support gut health, which is closely linked to immune function. A significant portion of the immune system is located in the gut, and maintaining a healthy balance of gut bacteria can help enhance immune response.

Sources and Dosage: Probiotics can be found in fermented foods like yogurt, kefir, sauerkraut, and kimchi. Supplements are also available, with a common dosage being 1-10 billion CFUs (colony-forming units) per day.

Benefits: Regular intake of probiotics can help reduce the incidence of respiratory infections and improve overall immune function.

Conclusion

Incorporating these supplements into your daily routine can help boost your immune system, especially during the school season when exposure to germs and viruses is higher. However, it’s important to remember that supplements should not replace a balanced diet and healthy lifestyle. Always consult with a healthcare provider before starting any new supplement regimen to ensure it is safe and appropriate for your individual health needs.

By taking proactive steps to support your immune system, you can better protect yourself and your family from the common illnesses that often accompany the school season.

¹: GoodRx ²: Contemporary Pediatrics ³: Verywell Health ⁴: Healthline ⁵: Verywell Health