Food Supplements for Immune System Support

What you eat can help your body fight germs and infections, and heal from injuries. The immune system is a complex system of cells, tissues, and organs, including white blood cells, that relies on a medley of nutrients to function properly, most of which you can typically get from food.¹

So, are there specific foods to support immune system function, the kind sometimes labeled "immune-boosting nutrients"? If so, what are they? We'll answer these questions below, with a rundown of the most important nutrients for immunity, which types of foods they're in, and when to consider multivitamin supplements for targeted support.

How does nutrition support immune health?

The immune system relies on a wide range of nutrients to function normally, since no single nutrient can keep it strong on its own. This includes macronutrients (protein, fats, and carbohydrates) and micronutrients (vitamins, minerals, and antioxidants), along with fiber and probiotics.¹

A balanced, nutrient-rich diet provides the foundation for overall wellness, helping the body fight infection, manage inflammation, and maintain homeostasis (the ability to stay balanced and steady despite environmental changes or threats). Falling short on key nutrients, on the other hand, may weaken your immune system over time.²

Nutrition is part of a broader approach to overall health and vitality that also includes quality sleep (most adults need 7-9 hours a night), managing stress, staying active, and recovery.³ These healthy daily habits work together to support immune function.

Although you can get most essential nutrients from food, some people may consider targeted nutritional support, depending on their health status or personal goals.

Foods that may support immune function

Here's what to include in your diet to support your immune system and stay healthy long term.

Fruits and vegetables

Fruits and vegetables provide essential vitamins, minerals, and phytonutrients that contribute to overall health.

Specific fruits associated with immunity include citrus fruits like oranges (rich in vitamin C), papaya, kiwi, mango, elderberry, and pomegranate. Veggies linked to immune function include broccoli, bell pepper, garlic, onion, ginger, mushrooms, spinach, kale, and other leafy greens.^4,5

But beyond these, it's good to eat a variety of colorful plant-based foods so your body gets a broad range of micronutrients, which can help prevent gaps in your diet.

Protein-rich foods

Eating enough protein helps ensure your body gets the amino acids it needs to support normal bodily processes and build and maintain muscle.⁶ Research suggests that lean muscle mass helps support the body's healing and regeneration processes following injury, surgery, or infection.^7,8

Go for quality protein sources, such as lean meat, fish, chicken, turkey, dairy products like Greek yogurt and milk, eggs, beans, lentils, tofu, and other soy-based products.^4,5

Healthy fats and nutrient-dense foods

Healthy fats (unsaturated fats) like omega-3 fatty acids are critical to well-rounded eating patterns.⁶ You can get these from nutrient-dense foods, like nuts and seeds, including almonds, walnuts, chia seeds, and flax seeds.⁴ Other sources include avocados, fatty fish like salmon or trout, and olive oil.^5,9

Probiotics and fiber

Probiotics and fiber (prebiotics) help maintain a healthy gut microbiome, where many of the body's immune cells live. Studies show that fiber feeds beneficial gut bacteria and may help reduce inflammation, while probiotics help stimulate immune cells.^10,11

You can get fiber from fruits, vegetables, and whole grains. Probiotics are found in yogurt, kefir, and fermented foods, like sauerkraut and kimchi.

Key nutrients involved in immune health

Certain vitamins and minerals play important roles in normal immune function. These include vitamins A, B6, folate (B9), B12, D, C, and E, along with iron, zinc, iodine, selenium, magnesium, and copper.^12,13

Macronutrients are also needed, including lean protein sources, healthy fats, and complex carbohydrates.

Nutritional balance matters

Meeting your body's nutritional needs with whole foods is a good foundation. You can get small amounts of micronutrients from many foods, which is why variety and consistent healthy eating habits are key to well-rounded nutrition that supports the body's immune response.^12,14

Where immune support supplements may fit

Prioritizing balanced eating with a variety of whole foods is crucial for long-term wellness. But even healthy adults can fall short on certain nutrients, depending on their personal diet and health status, so some people might consider a targeted food supplement for immune system support to help fill possible nutritional gaps.¹⁵

Choosing a personalized approach

Nutritional needs can vary based on a person's lifestyle, age, activity level, medical needs, and wellness goals. Integrative healthcare practitioners can help identify appropriate nutritional strategies and develop a personalized plan to support immunity and general health.¹⁶

Building an immune-supportive nutrition routine

When creating your own nutrition plan to support immunity:

Focus on consistency over quick fixes – Remember, immune health is supported by long-term habits. No single food or supplement replaces a balanced lifestyle.
Pair nutrition with other healthy habits – Consistent sleep, stress management, physical activity, and recovery all contribute to health and vitality.¹⁷ A whole-body approach supports immune resilience throughout the year and for the long term.¹⁸ Explore how sleep supports the immune system.

Supporting immune health through nutrition and lifestyle

Whole foods provide critical nutrients that support normal immune function, whether you're trying to steer clear of colds and flu, or just stay well year-round. Healthy eating is vital to helping your body's natural defense and healing processes. But for some, targeted nutritional support may complement a balanced diet as part of a personalized wellness plan. Wondering whether cold weather makes you sick? Here's what the science says.

Supporting immune health is an ongoing process, not a short-term fix or a single solution. Building consistent habits around not only nutrition but also sleep, stress management, and movement creates a strong foundation for immune resilience, as part of an overall healthy lifestyle. Explore the collection of professional-grade vitamin and mineral supplements to get started.

References:

Frontiers in Nutrition. Potential of macronutrients and probiotics to boost immunity in patients with SARS-COV-2: a narrative review. https://pmc.ncbi.nlm.nih.gov/articles/PMC10259402/
Nutrients. Strengthening the immune system and reducing inflammation and oxidative stress through diet and nutrition: considerations during the COVID-19 crisis. https://www.mdpi.com/2072-6643/12/6/1562
Applied Food Research. A systematic review on immunity functionalities and nutritional food recommendations to develop immunity against viral infection. https://www.sciencedirect.com/science/article/pii/S2772502223000306
Food Science & Nutrition. Common foods for boosting human immunity: a review. https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.3628
Food Production, Processing and Nutrition. Immune boosting functional components of natural foods and its health benefits. https://link.springer.com/article/10.1186/s43014-023-00178-5
Frontiers in Nutrition. The relationship between nutrition and the immune system. https://pmc.ncbi.nlm.nih.gov/articles/PMC9772031/
Frontiers in Physiology. Crosstalk between skeletal muscle and immune system: which roles do IL-6 and glutamine play? https://pmc.ncbi.nlm.nih.gov/articles/PMC7596683/
Ageing Research Reviews. Regenerative function of immune system: modulation of muscle stem cells. https://www.sciencedirect.com/science/article/abs/pii/S1568163716300320
Archives of Razi Institute. Nutrients interaction with the immune system. https://pmc.ncbi.nlm.nih.gov/articles/PMC9083862/
Frontiers in Nutrition. Unveiling the therapeutic symphony of probiotics, prebiotics, and postbiotics in gut-immune harmony. https://pmc.ncbi.nlm.nih.gov/articles/PMC10881654/
Biomedicine & Pharmacotherapy. Immune boosting functional foods and their mechanisms: a critical evaluation of probiotics and prebiotics. https://www.sciencedirect.com/science/article/pii/S0753332220308180
Nutrients. A review of micronutrients and the immune system–working in harmony to reduce the risk of infection. https://pmc.ncbi.nlm.nih.gov/articles/PMC7019735/
Frontiers in Immunology. The influence of nutritional factors on immunological outcomes. https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2021.665968/full
Current Opinion in Food Science. Foods to deliver immune-supporting nutrients. https://pmc.ncbi.nlm.nih.gov/articles/PMC8702655/
Frontiers in Immunology. Nutritional modulation of immune function: analysis of evidence, mechanisms, and clinical relevance. https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2018.03160/full
National Institutes of Health (NIH), Office of Dietary Supplements (ODS). Dietary supplements for immune function and infectious diseases: fact sheet for health professionals. https://ods.od.nih.gov/factsheets/ImmuneFunction-HealthProfessional/
Centers for Disease Control and Prevention (CDC). Healthy habits: enhancing immunity. http://cdc.gov/healthy-weight-growth/about/enhancing-immunity.html
Immunity. Infectious and lifestyle modifiers of immunity and host resilience. https://www.sciencedirect.com/science/article/pii/S107476132100217X