The 5 Supplements That Actually Support Your Immune System
by The Candidly Team
While we’ve spent the last year downing a cocktail of elderberry chews and echinacea and drinking our weight in green tea, it’s hard to tell which of these, if any, are actually making a difference.
But emerging studies suggest that the following 5 immune-supporting supplements can help ward off disease, and lessen the effects of various viruses.
Some of them you’ve heard about before. Some you probably haven’t. And when taken together, they can be particularly powerful at alleviating the symptoms of colds, viruses, and infections.
All 5 of these supplements are recommended by Dr. Paul E. Merik, Chief of Critical Care Medicine at Eastern Virginia Medical School, as part of his Covid-19 management protocols.
And of course, practice common sense. We are in the middle of a global pandemic. Taking supplements won’t mean you’re immune to Covid-19. We are all relying on one another to make the safest choices possible, to show our humanity by wearing masks and distancing, to being as cautious as humanly possible, until this moment in time becomes a moment in history.
First, a note on supplements.
We talk a lot about all the products in our lives that are murky and confusing— jeans, olive oil, serums.
But, the horror of shopping for those products pale in comparison to that of shopping for supplements. You basically must have a PhD to sort through the sea of awful packaging, polysyllabic words, and unverifiable claims to find supplements are effective, healthy, and not riddled with random crap.
So from our endless, extensive research, here are a few things we’ve learned to look for, as a very general, idealistic guide. And who doesn’t love a guide?
Keep an eye out for products that are free from: artificial colors, flavors, additives, GMOs, added sugar, yeast, eggs, soy, artificial preservatives. And for people with nut allergies, look for brands that are clear about their nut policy.
Quality of ingredients: Here’s a “hack” to know whether a brand generally uses high quality ingredients in their supplements. Look for a product they sell that contains Vitamin B-12; if the form of B-12 they use is cyanocobalamin, which is a cheap, less effective source, it means they’re probably using low-quality ingredients across the board. Instead, look for brands that use methylcobalamin as their B-12 source.
Look at the dosage: If studies show that Ashwagandha is only effective at 300mg/day, but that Ashwaganda dust you’ve been eyeing only contains 75mg/recommended dose, it may not be worth the (likely) exorbitant price.
Go for extracts over powders: Simply put, extracts are more potent than powders.
Pay attention to fillers: Fillers like magnesium stearate, silicon dioxide, titanium dioxide, maltodextrin, stearic acid, and starch all add volume to the product, without adding efficacy. Some high quality supplements might have 1-2 of these fillers, but if the pill is ALL filler, it’s probably less effective.
Strive for one of these certifications: This means the product/company has been certified by a 3rd party certification process.
Of course, talk to your doctor before taking any supplements or changing your regimen. And remember, these are guidelines, not hard-and-fast rules; these are the perfect-world ideals that we strive for when looking for products. But the right/best product for you might not fit all of these “perfect” conditions. For example, if you have a nut allergy, and the only nut-free supplement you can is a powder, not an extract, then go with whatever works best for you.
Without further ado, here are 5 supplements that offer immune system support:
1. Melatonin
Surprising, right?
Melatonin is a well-known sleep aid, and while it might seem obvious that getting better sleep means better overall health and a stronger immune system, it turns out that melatonin can do more for our immune system than we might think.
Melatonin, itself, may increase our tolerance to certain viruses, and reduce inflammation. A study by the Cleveland Clinic even demonstrated that melatonin “was associated with a nearly 30% reduced likelihood of testing positive for SARS-CoV-2.”
Experts recommend doses between 0.5mg-3mg. Just be aware that melatonin can induce some strange, vivid dreams, and may not be suitable for those with asthma.
And we love that this brand is GMO-free, gluten-free, NSF-GMP certified, and free from soy, dairy, and preservatives.
2. Vitamin D
Ah yes— the one vitamin we’ve likely been getting less of, just by the nature of sitting in our houses all the time, rarely venturing out into the sun.
Vitamin D is known to be especially beneficial for our immune systems, and Vitamin D deficiencies can make us more susceptible to illness and disease. But other than absorbing it from sunshine (which is ill-advised from every derm who constantly screams at us to “stay out of the sun!”), supplementation is the best way to get it.
Recent studies have demonstrated that Vitamin D levels may influence the severity of Covid-19 infections; patients with higher levels of Vitamin D generally had better outcomes, and suffered less from extreme illness.
These Vitamin-D capsules are vegan, non-GMO, gluten-free, and free from a lot of useless fillers.
3. Quercetin
Haven’t heard of this one before? Until recently, we hadn’t either.
But this little-known antioxidant helps ward off “free radical damage,” just like our favorite Vitamin C serums— except this one works inside the body to reduce allergy symptoms, inflammation, and blood pressure.
Taking quercetin supplements has been shown to prevent and treat some colds and viruses, and reduce the severity of upper respiratory tract infections.
Scientists are currently studying the combination of quercetin and Vitamin C as a potentially effective therapy for Covid-19 patients. According to Dr. Merik, a co-author of one of these studies, the potential application of quercetin and Vitamin C for Covid-19 is “based on good, basic science and there are some really interesting papers postulating its benefit, but unfortunately we don't have any [clinical] data.” But, he says, “if you have something that is potentially beneficial, safe, and cheap, what do you have to lose?”
4. Zinc
Zinc is one of the most potent immune system supporters. And evidence has shown that taking zinc at the onset of cold symptoms can shorten the duration of the cold.
Some preliminary studies have also suggested that people with zinc deficiencies were at increased risk of more severe Covid outcomes.
Just a note: it can upset your stomach, so make sure to consult your doctor.
The brand is cGMP and NSF certified, free from common allergens, and backed by rigorous testing and clinical research.
5.Vitamin C
Alright, this one isn’t so surprising. We’ve all been instructed, at some point in our lives, to take Vitamin C to ward off colds and flus, and we’ve chowed it down, having no idea whether or not it’s doing anything.
But, taking Vitamin C may lessen the effects and duration of colds or viruses, and in some cases, help prevent them altogether.
Studies have been mixed, so it might not be a miracle cure. But when combined with the supplements above, like quercetin, zinc, and Vitamin D, these can all work synergistically to mitigate the severity of infections.
This Vitamin C is vegan, gluten-free, and loved by some of the biggest supplement fanatics that we know.
At The Candidly, we try a lot of stuff so you don’t have to. We only recommend things we truly love, and that we think you’ll love, too. All products are chosen independently by our creative team, and all details reflect the price and availability of products at the time of publication. If you buy something we link to, The Candidly may earn a commission.
We have to eat.
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