Preventing a Cold: Supplements and Vitamins That Support the Immune System

Strengthening the immune system is crucial for preventing colds and other illnesses, and vitamins may play a key role in supporting this immunity. Many of the vitamins that support the immune system are found in a variety of foods you eat every day, like fruits and vegetables, as well as in supplements.^*
 

When it comes to your health, it's important to learn the best vitamins for immune support, why they're important and the foods that contain them. If you are unable to meet the recommended daily dose from your meals, or just looking to increase your intake, you can explore the vitamins and supplements available at Rite Aid.
 

Vitamin C
 

According to the Cleveland Clinic, a strong immune system is built over time, so the more regularly you consume nutrients that aid it, the more likely you are to strengthen it for the long term. Vitamin C may be one of the most important immune system supporters — and not getting enough can make you vulnerable to illness.
 

•  Function: Acts as an antioxidant and supports how immune cells work.
  
  
•  Sources: Citrus fruits, strawberries, bell peppers and broccoli.
  
  
•  Benefits: May reduce the duration and severity of cold symptoms.*
   

Vitamin D
 

Not only is vitamin D necessary for building and maintaining healthy bones, but the Mayo Clinic says that it can also support immune health, muscle function and brain activity. There are a few food sources you can add to your diet, but the "sunshine vitamin" is also produced by your body. The body makes vitamin D when direct sunlight converts a chemical in the skin into an active form of the vitamin (calciferol). Typically, vitamin D isn't absorbed as well in older adults. Your doctor can administer a simple blood test to check your level.
 

• Function: Regulates immune responses and enhances antimicrobial activity.
  
  
•  Sources: Direct sunlight, fatty fish and fortified dairy products.
  
  
•  Benefits: May reduce the risk of respiratory infections.*
   

Vitamin E
 

In addition to being a potent antioxidant, vitamin E may also support immunity. Vitamin E is often found in seeds or nuts, which you can easily add to your diet by sprinkling them on salad, cereal and oatmeal or by consuming them in trail mix.
 

• Function: Helps fight damaging substances known as free radicals.
  
  
• Sources: Nuts, seeds, fruit, spinach, almonds, meat, poultry, eggs and vegetable oils.
  
  
• Benefits: May help enhance immune function and combat infections.*
   

Vitamin B6
 

There are eight types of vitamin B but, pyridoxine (vitamin B6) is best known for immune support. It plays a key role in the health of the immune and nervous systems. According to the Mayo Clinic, people with kidney disease or malabsorption syndromes (conditions that may prevent the small intestine from absorbing nutrients from foods) are more likely to be vitamin B6 deficient.
 

• Function: Supports the production of antibodies and immune cell activity.
  
  
• Sources: Poultry, fish, bananas and fortified cereals.
  
  
• Benefits: Thought to be beneficial in supporting immune response.*
   

Zinc
 

According to the National Institutes of Health, zinc can help the immune system fight off invading bacteria and viruses. Scientists at the Fred Hutchinson Cancer Research Center find people with low zinc levels have "little to no infection-fighting T cells."
 

• Function: Enables the development and function of immune cells.
  
  
• Sources: Meat, dairy, nuts and legumes.
  
  
• Benefits: May aid in the prevention and reduction of cold symptoms.*
   

Probiotics
 

Probiotics are live yeasts and bacteria that are beneficial for immune function and other bodily processes. While the full benefits of probiotics are still being studied, they can correct an imbalance of gut microbes, which help maintain digestive health and support the immune system.
 

• Function: Promote a healthy balance of gut bacteria.
  
  
• Sources: Yogurt, kefir, sauerkraut and other fermented foods.
  
  
• Benefits: May enhance the body's defense against infections.*
   

Pursuing Everyday Health
 

A well-balanced diet incorporating vitamins that support the immune system is key to preventing colds and maintaining overall health. Ensuring an adequate intake will help support a robust immune system, reduce your risk of infections and more. Prioritize these vitamins and minerals, whether in food or supplement form, and you and your family can live a happy and healthy life each day.
 

^*These statements have not been evaluated by the Food & Drug Administration to diagnose, treat, cure or prevent any disease.
 

These articles are intended for informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment and are not intended to treat or cure any disease. Never disregard professional medical advice or delay in seeking it because of something you have read in these articles. Advances in medicine may cause this information to become outdated, invalid, or subject to debate. Professional opinions and interpretations of scientific literature may vary. Consult your healthcare professional before making changes to your diet, exercise or medication regimen.