6 Robust Supplements to Boost Immune System

You’re geared to start your workout regime, and your gym instructor just advised you to consider taking immunity supplements.

They gently explained that these wonderful supplements can benefit you in replenishing the lost nutrients needed to fight infection, promoting recovery after an intense session, and helping to eliminate harmful workout-related by-products.

And now, you might be wondering which supplements are the best and most effective to boost your immunity as an upcoming athlete or gym-goer.

Today, we’ll explain the top six immune system supplements that’ll give you all the necessary nutrients to maintain healthy immunity.

To make the transition process easier for beginners, a complete multi vitamin is the ideal choice as it contains all the vital supplements that’ll boost your immune system quickly.

Before we dive in to discuss these superior immunity supplements, let's take a look at their recommended dosage.

Supplement #1: Vitamin D - To Boost Immune Function

Vitamin D is commonly referred to as the sunshine vitamin because our bodies make it naturally when our skin gets exposed to direct sunshine.

Vitamin D helps your body promptly deal with bacteria or viruses before they multiply to cause a serious infection.

A BMJ study found that a daily intake of 600–1000 IU of vitamin D could prevent frequent episodes of common cold and flu—especially if taken during the winter season.

Vitamin D supplementation manages to prevent upper respiratory tract infections by:

• Increasing the release of antimicrobial peptides that help to form proteins.
• Enhancing the production of white blood cells to fight upper respiratory infections.
• Reducing the inflammation process that causes excess mucus production and swelling of the lungs.

Vitamin D-rich foods include egg yolks, mushrooms, fatty fish, and vitamin-fortified foods such as milk and orange juice.

Athletes that are not getting adequate vitamin D through their diets should supplement with a vitamin D dietary supplement.

Multi Vitamin with Vitamin D3

Supplement #2: Probiotics - For Superior Immunity

Have you heard of the phrase, "all disease begins in the gut"?

You can take many supplements, but if your gut is unhealthy and inflamed, it’ll fail to absorb and utilize nutrients, and you won’t reap the health benefits of immune supplements.

Probiotics have multiple functions that work to boost your overall immunity. 

• Absorb nutrients that have antibacterial and antiviral properties. 
• Prevent disease by making enzymes that destroy harmful bacteria.
• Activate T cells that identify and destroy infected cells.
• Boost natural killer cells that help to contain certain infections.

The best way to achieve a healthy gut is to combine probiotics and a healthy anti-inflammatory diet. An inflamed gut caused by excess red meat and sugar consumption prevents the healthy growth of these good bacteria. 

Your diet needs to include nutritious foods like vegetables, fruits, whole grains, fatty fish, and plant-based protein to heal the gut and promote the healthy growth of bacteria you introduce by taking probiotics.

Gut Health Probiotics 

Supplement #3: Zinc - To Strengthen Your Immune Cells

Zinc has multiple immune-enhancing properties and antiviral effects. A daily dose of 15 mg–40 mg during the cold season ensures you recover quickly from a cold.

Dr. Dorene Worden, a naturopathic physician, says that taking zinc lozenges during the onset of flu helps to reduce symptoms and their duration by 1–2 days. 

Zinc deficiency leads to the following immune health challenges:

• Increased risk of acquiring multiple health conditions because of interference with the development of the inborn natural immunity. 
• Insufficient production of macrophages—these are the body’s first line of defense against invasion by foreign bodies.
• Negative effect on the growth and function of immune cells like T-lymphocytes, B-cells, and neutrophils which ensure your stay healthy.
• Accumulation of harmful by-products called free radicals that damage cells.

The ideal multi-vitamin has added zinc.

Multi Vitamin with Zinc

Supplement #4: Vitamin C - For a Healthy Immune System

Vitamin C is an effective immune booster when taken in the recommended daily dose of 500–1000mg daily.

Vital to the health of your skin, capillaries, bones, and teeth, Vitamin C is a powerful antioxidant that keeps your immune system strong and functioning at optimal levels. 

Other outstanding benefits of vitamin C supplements in a gym-goer’s body are:

• Repairs tissues and muscles after soft tissue injury and in case of an open wound. 
• Protects the skin from external environmental oxidative stress that contributes to autoimmune disorders.
• Promotes a healthy immune system by enhancing white blood cells functioning properties.

Respiratory tract infections, emotional trauma, and physical activity lower vitamin C levels. A balanced diet that includes citrus fruits isn’t sufficient in replenishing the depleted levels in athletes.

A vitamin C deficiency causes an impaired immune system that’ll hamper your workout goals.

A vitamin C supplement is the best choice for optimal immune function and better antioxidant protection.

Multi Vitamin with Vitamin C

Supplement #5: Elderberry - For a Stronger Immune Health

Commonly referred to as Medicine Chest by Hippocrates, elderberry, like the traditional Chinese medicine, has been used for centuries for its medicinal value, powerful anti-inflammatory qualities, and immune-boosting abilities.

Elderberry's flavorful property makes it an excellent addition to your diet as a good source of vitamin C, fiber, and antioxidants.

Elderberry extract contains phytochemicals that effectively prevent viruses from entering the human cell and stop them from multiplying. This property makes it a great alternative medicine when taken at the onset of the flu for early symptom relief.

Other benefits of elderberry for athletes include:

• Lessens the severity and length of upper respiratory infections
• Balances the body’s immune response
• Acts as a barrier in preventing an increase in viral protein load

Elderberry gummies fortified with vitamin C and zinc give better results as they combine forces to provide you with a healthy immune system.

Elderberry Gummies

Supplement #6: Multivitamin - For an Effective Immune Response

Wouldn't it be great if you could take one pill and get the daily vitamins you need. 

A multivitamin tablet does just that...convenience. 

Multivitamins should have a combination of essential vitamins and minerals, all balanced to prevent negative interaction.

The best multivitamin tablet should include the following vitamins to enhance its antiviral activity and ensure optimal immune function. 

Certain vitamins in these tablets have significantly lower doses compared to its single dosage tablet. This difference helps to ensure all the compounds in the multivitamins are absorbed efficiently.

"I've tried a handful of different multivitamins throughout my athletic career and this one tops the list. Most multi's on the market use fillers and the micronutrients don't get absorbed so we just end up excreting them via urine. I've had a noticeable effect in the first two weeks of using this product. I wear a whoop band and my sleep has actually improved since I started taking MULTI. This in turn has slightly improved my HRV and RHR, placebo or not I'm stoked on the effects! One of my favorite components is the addition of Maca, that's a damn solid product."

Luke - Customer review

Although multivitamin is a potent antioxidant, too much of it is dangerous to your health. Your doctor, nutritionist, or professional gym instructor can provide medical advice on the proper dosage.

Taking the recommended dosage depends on your:

• Diet 
• Lifestyle
• Gender
• Age
• Health concerns
• Level of workout regime

Since multivitamins also contain minerals like iron, magnesium, calcium, and potassium, taking more than the required dosage can lead to unwanted gastrointestinal side effects like nausea, vomiting, diarrhea, or constipation.

Frequently Asked Questions

How Can I Boost My Immunity Before I Start Going to the Gym?

• Eat healthy foods like veggies and fruits
• Drink plenty of water and herbal teas
• Avoid smoking and excess alcohol consumption
• Get enough sleep 
• Start taking immune booster supplements
• Increase your physical activity