Dietary Ingredients You Cannot Afford to Ignore for a Strong Immune System

These key nutrients and botanicals will help your body ward off infections.

Central infographic titled 'Your Natural Immune Health Blueprint' showing a circular diagram with icons of key nutrients and lifestyle factors for immune health. The highlighted nutrients include Vitamin A (mucosal defense), Vitamin C (antioxidant shield), Elderberry, Garlic, Vitamin E (cell protection), Ginseng, Selenium (redox balance), Zinc (immune signaling), and Vitamin E (redox balance). Lifestyle elements shown with icons are hydration, sleep, exercise, balanced diet, and stress management. In the center is a green shield icon labeled 'Strong Immunity, Naturally.

MEDICAL DISCLAIMER: This information is solely for educational purposes and is not meant for medical recommendations, diagnosis, or treatments. Always consult your physician or qualified healthcare provider before starting any supplement/treatment regimen, especially if you have medical conditions, take medications, or are pregnant/nursing. The FDA has not evaluated these statements. This information is not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary. Reliance on this information for health decisions is at your own risk.

The COVID-19 pandemic reminds us of the need for an innovative and resilient immune system. This global crisis has significantly impacted our physical, mental, and emotional well-being. We have now learned that nurturing immunity is so vital for safeguarding health and reducing the risk of severe health conditions.

Infographic about COVID-19 and immune health. At the top, a globe with a flexed arm and a green shield is surrounded by red virus icons and a question mark. The image features sections labeled 'Impact on Immune Health' and 'Immunity Challenges' with globe, immune icons, and question marks. The bottom row displays icons for 'Nutrition' (graduation cap, DNA, globe) and 'Research' (medicine, pills bottle, and microscope icon).

Can we truly strengthen our immune defenses, or is this yet another challenging goal? No matter how far scientific advancements have reached, the brutal reality is that humanity has failed to prevent the pandemic that poses significant challenges to life on our planet.

To live a healthy and peaceful life looked like a mission impossible when the pandemic hit the doors of several technologically advanced nations without discrimination. When medicines showed suboptimal efficacy against COVID-19, people were more inclined toward dietary supplements, at least temporarily.

Undoubtedly, a nutritious diet is crucial to a robust immune system. Still, this statement remains generic until we inquire, understand, and tailor the exact dietary strategies to improve the health and wellness of every individual on Earth. However, this is a challenging, if not impossible, goal. Making decisions about the right supplements is not an easy game. It requires substantial research and the meaningful utilization of science-backed insights.

Understanding Your Immune System

Unboxing the immune system 

In simple terms, the immune system is a highly complex defense mechanism within the human body that has the potential to resist disease-causing agents. 

Infographic titled 'Understanding Your Immune System' with an open red box icon at the top. The infographic is divided into two sections: the left side illustrates the 'Innate Immune System' with icons of natural killer cell, macrophage, and neutrophil surrounding a layer of skin with a medical cross; the right side depicts the 'Adaptive Immune System' with a person in a suit and a shield icon, and icons for antibody and T lymphocyte beneath.

The immunity that is akin to non-specific defenses but offers rapid responses, helping the human body quickly respond to microbial invasion, is often referred to as the innate immune system.

But the adaptive immune system functions like a strong team that remembers past threats and uses this information to combat future microbial invasions. Think of it as having a personal bodyguard who can track your enemies and provide utmost protection.  

The gut lining and the skin are physical barriers that are integral to the innate immune system, which also includes natural killer cells, macrophages, and neutrophils that provide multilayered protection against microbial invasions. On the other side, the antibodies produced by B lymphocytes and the cell-mediated immunity from T lymphocytes constitute the army of the adaptive immune system, which is highly specific to pathogens but takes time to respond after any anticipated microbial attack.

Listen to this podcast to learn about and understand your immune health blueprint.  

Essential immune-supporting vitamins and minerals

Immunity in humans highly depends on these essential vitamins and minerals. 

“Infographic titled ‘Essential Immune-Supporting Vitamins and Minerals.’ A central green shield with a white cross is surrounded by six circular icons, each representing a key nutrient. Top left: Vitamin A with a carrot illustration. Top right: Vitamin D with a salmon fillet. Right side: Zinc (Zn) with a supplement bottle. Bottom right: Selenium (Se) with broccoli. Bottom left: Vitamin E with a dropper bottle and yellow drop. Left side: Vitamin C with an orange slice. Dashed arcs connect each icon to the central shield, symbolizing immune protection.

The human body requires a balanced diet to maintain its overall immunity. Here are the vital vitamins and minerals that research shows support immune function: 

  • Vitamin A – Regarding mucosal surfaces, particularly their integrity, which is of utmost importance for layered protection against pathogens, vitamin A plays a crucial role. This vitamin helps control immune responses, and vitamin A deficiency may compromise the body's ability to resist microbial invasion.
  • Vitamin C – Concerning both innate and adaptive defenses, their proper functioning depends on adequate vitamin C levels, which act as a powerful antioxidant. Vitamin C supports the activity of lymphocytes (white blood cells that provide defenses against microbial attacks) and supports phagocytosis (the process by which immune cells engulf and destroy pathogens). Both mechanisms play pivotal roles in overcoming oxidative damage.
  • Vitamin D – Vitamin D plays a significant role in modulating the immune system. When the body has adequate vitamin D levels, innate immunity may help reduce the risk of respiratory tract infections. Furthermore, vitamin D may help regulate inflammatory responses by contributing to immune system function.
  • Vitamin E – The immune system utilizes vitamin E to protect cell membranes from oxidative stress. This vitamin may be particularly beneficial for immune function in elderly individuals. 
  • Selenium – This essential mineral counters oxidative stress by improving the regulation of redox status after being integrated into the selenoproteins. Redox status refers to the balance between harmful free radicals and protective antioxidants. The reactive oxygen species are orchestrated by selenoproteins, which minimize oxidative damage. Furthermore, these selenoproteins play a direct role in enhancing immunity by improving the function of T cells, dendritic cells, and macrophages. Selenium helps improve immune responses by influencing calcium flux, redox signaling, and other similar pathways that regulate immune cell signaling. The human body cannot function without the highly potent natural killer cells and dendritic cells' antigen-presenting function and maturation, which rely on selenium. When we discuss cytokines, we primarily think of inflammation. However, the reality is that for the proper activation of antiviral responses and adaptive immunity, interleukin-12 and interferon-gamma are essential. And selenium supplementation is known to improve their production. It plays a direct role in minimizing chronic inflammation and balancing immune system activation by counteracting excessive cytokines and optimizing immune tolerance.
  • Zinc – When it comes to zinc, scientific literature testifies to the fact that this essential nutrient empowers the responses of the immune system to counter the infectious microbes. Zinc in its active form supports the adaptive and innate immune cells by optimizing their intracellular signaling pathways. It regulates the production of cytokines as well as proliferation, differentiation, and activation of immune cells. It enhances immune cell communication and gene expression by stimulating the activity of intracellular second messengers, specifically zinc fluxes. It plays a direct role in strengthening immune cell signaling and stimulating the activity of several enzymes that work together to counter microbial invasion.

Research-backed immune-supporting botanicals

The immune-modulating effects of potent botanicals

Infographic titled ‘Research-Backed Immune-Supporting Botanicals.’ It presents five illustrated plants, each numbered and labeled. 1: Andrographis paniculata, shown as a green leafy plant with small yellow flowers. 2: Echinacea purpurea, depicted as a purple coneflower with a dark central cone. 3: Garlic, illustrated as a bulb with cloves. 4: European elderberry (Sambucus nigra L.), shown as a cluster of dark purple berries with green leaves. 5: Ginseng, illustrated as a beige root with a humanoid shape and green leaves at the top.

1. Andrographis paniculata – The arabinogalactan proteins, andrographolides, and aqueous extracts from the dried form of this herb aid in protecting bodily processes from several pathogens, including Candida albicans, Pseudomonas aeruginosa, Escherichia coli, and Bacillus subtilis.

The menthol extract from the leaves and the aqueous extract from this herb help control the accumulation of pro-inflammatory mediators, which aid in combating allergy and inflammation.

Andrographis paniculata is also recognized for its antioxidant and immunostimulatory properties, as well as its cytotoxicity against cancer cells, antidiabetic potential, and antiprotozoal effects.    

Safety note: Consult a healthcare provider before use, specifically if you are on medications, have a medical diagnosis, or are pregnant or breastfeeding. Arabinogalactan may interact with certain medications.

2. Echinacea purpurea – This herb is recognized for its larvicidal, antiviral, antibacterial, antifungal, and antioxidant activities. Echinacea actively stimulates the immune system by improving the respiratory activity, stimulating fibroblasts, and activating phagocytes.

It optimizes the production of cytokines and controls inflammation. Research has provided some evidence regarding the role of this botanical (cichoric acid and flower extract) in reducing the activity of HCT-116 and Caco-2 (human colon cancer cell lines) in a dose-dependent pattern. Scientific evidence suggests that this herb plays a role in controlling upper and lower respiratory tract infections.

Safety note: Consult a healthcare provider before use, especially when you are on medications, have a medical condition, or are pregnant or breastfeeding.

3. European elderberry (Sambucus nigra L.) – This excellent herb charges the immune system against influenza, mucous discharge, nasal congestion, cough, fever, and cold/flu. It contains natural dyes and antioxidant compounds, and is well recognized for its healing properties and antimicrobial activity. European elderberry's mechanism of action is based on flavanols, flavanones, anthocyanins, minerals, vitamins, hydroxycinnamic acids, and other potential bioactive compounds.

However, raw elderberry contains potentially harmful compounds, including lectins and cyanogenic glycosides, that can cause severe gastrointestinal distress, nausea, and digestive upset. These compounds are heat-sensitive, which is why elderberry should only be consumed in properly processed forms (such as cooked, dried extracts or standardized supplements) and never in its raw form. Always consult a healthcare provider before use, specifically for children and pregnant women.

Safety note: Consult a healthcare provider before use if you are on medications, have a medical diagnosis, or are pregnant or breastfeeding.

4. Garlic – The bioactive constituents in garlic extract and preparation have a profound impact on bone and skin conditions, metabolic disorders, cardiovascular disease, inflammation, and oxidative stress. Research has revealed numerous health benefits of garlic, particularly in relation to the immune system. For example, garlic helps manage fasting blood glucose and improves glycemic control by reducing the levels of HbA1C. It decreases the concentration of serum lipids and is known for its antihyperlipidemic activity.   

5. Ginseng – The ginsenosides in ginseng include protopanaxatriols, protopanaxadiols, and steroidal saponins. Clinical research has shown their role in improving neurological conditions, diabetes, and cardiovascular disease. Ginseng also boosts sexual energy, energy levels, and immunity. Decades of research have shown ginseng's role in preventing or managing cancers due to its antioxidative potential.

Ginseng is not just about enhancing the immune system, but also about increasing overall resilience against infections. Several scientific studies have demonstrated that ginseng may improve cognitive function, enhance physical endurance, support cardiovascular health by improving blood circulation, and provide adaptogenic benefits that support a stress-responsive response.

Safety note: Consult a healthcare provider before use, particularly when you have a medical condition, are pregnant, or are breastfeeding. 

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Having reviewed key botanicals, the following products provide standardized doses of these evidence-based compounds.

Science-backed supplements

Immunity-friendly products

1. Green Tea Catechin+ - Contains Catechin 300mg, Aloe Vera Extract Powder, Vitamins, Biotin for Dietary and Health Supplement (56 Tablets / 28 Days Serving) (Affiliate Link) #ad – Based on the anti-inflammatory effects of green tea catechins and aloe vera polysaccharides, consider the following supplement. 

Green tea catechins help regulate the immune system due to their anti-inflammatory and antioxidant properties. They influence both adaptive and innate immune responses in a way to control cytokine production. Research indicates that catechins may lower TNF-α levels and promote the migration of immune cells. These actions help the body defend itself against inflammation and infections. The polysaccharide acemannan in aloe vera extract, an ingredient in this product, supports the production of interleukin-10, a cytokine that has anti-inflammatory properties. It also stimulates the activity of macrophages and monocytes. 

Altogether, aloe vera not only controls the inflammatory responses but also improves the innate immune system. Another constituent in this product, zinc, is essential for B and T cell activity, cellular signaling, and the overall development of immune cells. Green tea catechins help combat inflammation and associated oxidative stress. Vitamin B1, B2, B6, and biotin facilitate cellular metabolism and are known for their immunomodulatory potential, which helps maintain rapidly differentiating immune cells. The often recommended dose for this product is two tablets each day. You can refer to the label for the specific dosing recommendation. 

For personalized advice on whether this product is suitable for you and to determine the ideal dosage and duration, consult a licensed healthcare provider. I strongly advise that for pregnant women and children, this product should never be used without proper medical supervision of an expert and qualified physician. 

2. OmegaVia Ultra Concentrated Omega 3 Fish Oil Burpless, 60 Softgels, Triple Strength Omega 3 Fish Oil Supplements, 1135 mg Pure Omega3, No Fishy Burps, High EPA DHA DPA, IFOS 5-Star (Affiliate Link) #ad – This supplement incorporates highly refined omega-3 fatty acids, extracted from fish oil, containing docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Scientific evidence suggests that omega-3 fatty acids play a significant role in reducing triglyceride levels (or neutral fats), particularly among individuals with elevated triglyceride levels (≥500 mg/dL or hypertriglyceridemia). They also have a role to play in reducing inflammation and improving cardiovascular health (by reducing the risk of a heart attack). 

Omega-3 fatty acids modulate immune system responses at the cellular level, and their inflammation-reducing potential is attributed to their role in lowering pro-inflammatory eicosanoids. The regular consumption of omega-3 fatty acids facilitates the absorption of DHA and EPA into cell membranes, which helps improve cellular signaling and fluidity, consequently enhancing the immune system and lowering the risk of inflammation. The label of this product recommends 1-4 soft gels each day. But it's essential to seek guidance from a licensed physician to determine if this product meets your health support needs, and if so, in what exact dosages and for how long you should consume this supplement. 

Like green tea catechins, omega-3 fatty acids should not be consumed by pregnant women/children without adequate supervision and guidance from a licensed physician/healthcare provider, or treatment specialist. 

Science-backed lifestyle approaches

While individualized nutrition can support immune function, research consistently emphasizes the following measures:

  1. Proper hydration: Needed for the appropriate functioning of the lymphatic system and the elimination of toxins.
  2. Quality sleep: Needed for regenerating the immune cells and antibodies. 
  3. Regular physical activity: Needed to enhance the circulation of immune cells and control inflammation. 
  4. Stress management: Needed to control and manage the chronic stress that suppresses immune function due to elevated cortisol levels.
  5. Balanced diet: Needed to meet the nutritional goals for better health and wellness.

To conclude, a systematic approach that integrates targeted supplementation with fundamental lifestyle practices provides the most robust foundation for maintaining a healthy immune system.

References

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  8. Martineau AR, Jolliffe DA, Greenberg L, Aloia JF, Bergman P, et al. Vitamin D supplementation to prevent acute respiratory infections: systematic review and meta-analysis of individual participant data. BMJ 2017;356:i6583.
  9. Meydani SN, Barklund MP, Liu S, Meydani M, Miller RA, et al. Vitamin E supplementation enhances cell-mediated immunity in healthy elderly subjects. Am J Clin Nutr 1990;52:557-63.
  10. Hoffmann PR, Berry MJ. The influence of selenium on immune responses. Mol Nutr Food Res 2008;52:1273-80.
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  12. Shah SA, Sander S, White CM, Rinaldi M, Coleman CI. Evaluation of echinacea for the prevention and treatment of the common cold: a meta-analysis. Lancet Infect Dis 2007;7:473-80.
  13. Tiralongo E, Wee SS, Lea RA. Elderberry supplementation reduces cold duration and symptoms in air-travelers: a randomized, double-masked placebo-controlled clinical trial. Nutrients 2016;8(4).
  14. Josling P. Preventing the common cold with a garlic supplement: a double-blind, placebo-controlled survey. Adv Ther 2001;18:189-93.
  15. Steinmann J, Buer J, Pietschmann T, Steinmann E. Anti-infective properties of epigallocatechin-3-gallate (EGCG), a component of green tea. Br J Pharmacol 2013;168:1059-73.
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Truly yours’

Dr. Khalid Rahman

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Comments

  1. Dr. Mehmet YildizSeptember 26, 2025 at 2:30 AM

    Thank you for writing this valuable piece. It deeply resonated with me.

    ReplyDelete
    Replies
    1. Dr. Khalid RahmanSeptember 26, 2025 at 3:47 AM

      Dear Dr. Mehmet, Thank you for your invaluable feedback, support, and appreciation.

      Delete

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