Supplements and the Immune System
07 May 2020 by Ted Escobedo
3 min read
Some studies indicate that the following supplements may strengthen your body’s general immune response:
Vitamin C. According to a review in over 11,000 people, taking 1,000–2,000 mg of vitamin C per day reduced the duration of colds by 8% in adults and 14% in children. Yet, supplementing did not prevent the cold to begin with. Vitamin D. Vitamin D deficiency may increase your chances of getting sick, so supplementing may counteract this effect. Nonetheless, taking vitamin D when you already have adequate levels doesn’t seem to provide extra benefits. Zinc. In a review in 575 people with the common cold, supplementing with more than 75 mg of zinc per day reduced the duration of the cold by 33%. Elderberry. One small review found that elderberry could reduce the symptoms of viral upper respiratory infections, but more research is needed. Echinacea. A study in over 700 people found that those who took echinacea recovered from colds slightly more quickly than those who received a placebo or no treatment, but the difference was insignificant. Garlic. A high quality, 12-week study in 146 people found that supplementing with garlic reduced the incidence of the common cold by about 30%. However, more research is needed. A final note: While these supplements demonstrated potential in the studies mentioned above, that doesn’t mean they’re effective against COVID-19. It is also recommended that you only purchase supplements that have been independently tested by third-party organizations like United States Pharmacopeia (USP), NSF International, and ConsumerLab.
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