Immune-Boosting Vitamins
Your immune system functions like a round-the-clock defense system, protecting you against infections.
A miniature army of specialized cells and tissues fights off germs at your body surfaces and attacks those that manage to sneak inside.
Your immune system even has a special ops force that seeks out and destroys unhealthy cells that could become cancerous. A nutritious diet plays a vital role in keeping the immune system strong. Here are just some of the vitamins that can support your immune health:
Vitamin A
Most people associate vitamin A with eye health, but it’s also essential for a strong immune system. Your skin and the tissues that line your airways and digestive system function as your body’s first line of defense against infections, serving as a barrier to prevent germs from entering your body. Vitamin A supports this barrier function, and is particularly important in supporting your resistance to illnesses like stomach viruses and colds. If you do get sick, immune system cells also rely on vitamin A to fight viral and bacterial infections that manage to take hold in your body. Get plenty of vitamin A in your diet from foods such as carrots, sweet potatoes, spinach, red bell peppers, cantaloupe and eggs.
Vitamin C
Vitamin C is the superstar of antioxidants. Antioxidants neutralize chemicals called free radicals. Your immune system generates large amounts of free radicals to kill germs when you’re fighting an infection, but an overabundance of free radicals can damage immune system cells and disrupt their function. Vitamin C scavenges excess free radicals and can help stimulate immune system cells to fight viruses and bacteria. Be sure to include vitamin C-rich foods like citrus fruits, tomatoes, red and green peppers, broccoli and strawberries in your diet.
Vitamin E
Like vitamin C, vitamin E is a powerful antioxidant that helps keep your immune system cells healthy. It also supports your immune system’s capacity to fight both bacterial and viral infections. You can find vitamin E in nuts (such as peanuts, hazelnuts and almonds), seeds (like sunflower seeds), spinach, broccoli and vegetable oils (such as sunflower or safflower oil).
Vitamin D
Vitamin D is best known for its role in building strong bones, but it’s also a major player in your immune system. It supports your immune system’s first responders—the cells that initially encounter invading germs. These immune system cells are plentiful at your internal body surfaces, including the lining of your digestive tract, nose and airways. You can get vitamin D from foods such as fatty fish and egg yolks. It is also added to foods like milk and some breakfast cereals.
Keeping Your Immune System Strong
The many different cells of your immune system work together as a team to protect you. Similarly, vitamins work together to strengthen your immune system. A healthy diet rich in a wide variety of fruits and vegetables, lean proteins and whole grains typically supplies your body with all the vitamins it needs. Getting enough sleep, exercising regularly and managing stress in your daily life also helps keep your immune system strong.
Updated November 8th, 2019
Sources
Litwack G. Vitamins and the Immune System. Amsterdam: Elsevier/AP; 2011. Oregon State University Linus Pauling Institute Micronutrient Information Center: Overview of the Immune System
Vitamin A. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/. Updated July 2019.
Vitamin C. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/. Updated September 2018.
Vitamin E. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/#h6. Updated July 2019.
Lee GY, Han SN. The Role of Vitamin E in Immunity. Nutrients. 2018;10(11):1614. Published 2018 Nov 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266234/
Vitamin D. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/. Updated August 2019.