Evidence-based supplements for immune support
Immune claims are a graveyard of overpromises. These are the compounds with real evidence for reducing infection frequency or duration — with dosing that reflects what the trials actually used.
The short list
A fat-soluble vitamin essential for bone health and immune function.
An essential mineral supporting immune function and enzyme activity.
A water-soluble antioxidant essential for immune function and collagen synthesis.
A flavonoid with antioxidant and potential senolytic properties.
Live beneficial bacteria that support gut microbiome health.
A trace mineral essential for thyroid function and antioxidant defense.
A precursor to glutathione, the bodys master antioxidant.
Frequently asked
- Does vitamin D help immunity?
- Yes — vitamin D deficiency is strongly associated with higher infection risk and more severe respiratory illness. Supplementation is most impactful for people with actually-low blood levels (<30 ng/mL).
- Do zinc lozenges shorten colds?
- Properly-dosed zinc lozenges (started within 24 hours of onset, used for 3–5 days) shorten cold duration by about a day on average. Most over-the-counter lozenges are underdosed.
- Should I take vitamin C every day?
- Routine high-dose vitamin C doesn't prevent colds in most people. It slightly shortens duration once you're sick. Dietary intake from food is sufficient for most adults.
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