A strong immune system is essential to well-being because it is the backbone of all bodily functions. A 2023 study published in the Institute for Quality and Efficiency in Healthcare showed that the immune system helps the body fight bacterial infections, viruses, and other harmful intruders. (Cologne, 2023) Despite its importance, however, most people fail to consider the immune system until it’s struggling to ward off illness.
In fact, the immune system works hard to protect you every day, so it is crucial to treat it well at all times. An important step is avoiding things that can compromise the immune system, such as poor diet, stress, insufficient sleep, and lack of exercise, as these issues can make you more susceptible to illness.
Another key way to keep your immune system healthy is to add immune-boosting supplements to your regimen. According to the National Institutes of Health, combining supplements like vitamin D, Zinc, and elderberry extract enhances immune function and reduces inflammation, contributing to better overall health. (NIH, 2025) These natural immune system boosters can help keep your defenses strong.
Key Nutrients That Support Immune Health
Essential nutrients like vitamin D, zinc, and elderberry extract play a critical role in aiding the body and strengthening its immune system. These nutrients offer a natural way to boost immunity.
Vitamin D
Vitamin D has long been considered an essential component of immune health. In a study published in the Journal of Investigative Medicine, researchers recognized that vitamin D helps support immune cells and regulates their activity. (Aranow, 2012) vitamin D can help white blood cells fight pathogens, reduce inflammation, balance the immune system’s response, combat viruses and bacteria, and regulate antimicrobial proteins. Increasing your vitamin D intake can help decrease the risk of respiratory infections like the common cold and the flu.
A study published in The Journal of Rheumatology showed that vitamin D consumption can also assist in addressing autoimmune disorders like diabetes, multiple sclerosis, and inflammatory bowel disease. (Maruotti, Cantatore, 2010) While sun exposure is a natural way to increase vitamin D levels, if you live in an area where there is not much sunlight or an area with severe weather that limits sun exposure, it’s important to seek additional sources of this vitamin.
Zinc
Zinc is a mineral necessary for immune defense. A study published in the American Journal of Clinical Nutrition has shown that zinc can help activate immune cells and regulate the body’s responses to inflammation. (Shankar, Prasad, 1998) Another study published in the Open Respiratory Medicine Journal showed that zinc lozenges may reduce the duration of the common cold. (Hemilia, 2011) Besides its role in promoting immune function and reducing the severity of certain illnesses, a review published in Annals for Long-Term Care showed that zinc can assist in tissue repair. (Sallit, 2012) Research published in Research Results in Pharmacology showed that zinc helps to promote wound healing and can boost overall health. (Lebedeva, et. al., 2023)
Elderberry Extract
Elderberry is an effective natural remedy that aids in immune system health. A study published in BMC Complementary Medicine and Therapies showed that elderberry could assist in immune health by increasing immune cell and cytokine production and inhibiting viruses. (Wieland et. al., 2021) The extract is loaded with antioxidants, particularly flavonoids, a plant pigment capable of preventing oxidative damage to cells.
A study published in Nutrients showed that elderberry may help diminish the length and severity of the common cold. (Tiralongo, Wee, Lea, 2016) When paired with vitamin D and zinc supplements, elderberry can be a powerhouse for the immune system.
The Science Behind Immune-Boosting Supplements
Immune support supplements can provide a wealth of health benefits. These benefits are meant to keep you in optimal health, help you fight infections, and decrease the length and severity of symptoms should you get sick.
Optimal immune system function relies on your ability to consume diverse essential nutrients. Although a balanced diet forms the fundamental basis of health maintenance, certain circumstances necessitate the use of additional supplementation for optimal benefits.
Nutrient Deficiencies
A lack of critical nutrients such as vitamin D and Zinc leads to compromised immune system performance. Research from a study published in the Journal of Investigative Medicine indicates that inadequate vitamin D levels contribute to higher risks of infections and autoimmune diseases. (Aranow, 2012) Another study published in Molecular Medicine showed that when zinc levels remain insufficient, the compromised growth and function of immune cells can result in a diminished immune response. (Prasad, 2008)
Seasonal Risk
The winter months bring less sunlight, which causes vitamin D levels to decrease, and as a result, the immune system becomes compromised. The frequency of respiratory infections, including the common cold and flu, rises through these seasons and highlights the importance of immune support.
One effective option is D-Boost, a STAAR LABS supplement that combines three key immune-supporting ingredients: vitamin D, zinc, and elderberry. Vitamin D has critical functions in immune system regulation, zinc aids immune cell development and activation, and elderberry provides antioxidants to decrease the severity and length of cold symptoms.
Supplement Quality Considerations
There are many natural immune system boosters on the market today. If you’re looking for a supplement to help improve your immune system, it’s important to search for signs of quality supplements processed by a reputable manufacturer.
Some of these include:
- High-Quality Ingredients – Look for supplements that provide high-quality ingredients with superior manufacturing standards. Ensure that the company carefully sources and tests ingredients for quality and effectiveness.
- Science-Backed Formulas – Ensure the ingredients are scientifically proven to assist in immune support. Look for clinical research to ensure all products are science-backed.
- Compliance with Dietary Restrictions – Many people have restrictive diets and allergies that prevent them from consuming certain products. If you have dietary restrictions, be sure to read product labels and make sure that your supplement does not contain known allergens or violate your ethical eating guidelines.
- GMP Certified – GMP certification means that a product was manufactured in a facility that follows GMP (Good Manufacturing Practices) standards. This helps ensure purity and safety for the consumer.
Quality is important when it comes to immune-boosting supplements. Quality ingredients increase the supplement’s efficacy. Keeping quality as a priority promotes purity and safety for consumers.
Lifestyle Strategies for Stronger Immunity
Taking supplements is a crucial way to support your immune system, but for best results, you should take other steps to boost your immune support. Your body’s natural defenses are strengthened when you lead a healthy lifestyle that includes a balanced diet, frequent exercise, stress reduction, and enough sleep.
The advantages of taking supplements can be amplified when combined with positive lifestyle choices. The following useful advice will help you maintain long-term health and strengthen your immune system.
Prioritize Sleep Quality and Circadian Health
Ensuring that you get enough sleep every night is good for more than just mental well-being – it can help you keep your immune system healthy, as well. A study published in the Journal of Experimental Medicine demonstrated that getting enough sound sleep gives your body a chance to replenish immune cells and regulate their functions so you can effectively combat illness. (McAlpine CS, Kiss MG, Zuraikat FM, et al., 2022) A good rule of thumb is to get about seven hours of sleep each night. In addition, do your best to ensure that you’re getting quality sleep that leaves you feeling rested, comfortable, and clear-minded.
Regular Movement and Exercise
One of the best strategies for strengthening your immune system and improving your general well-being is to engage in physical activity. Walking, running, cycling, and yoga are examples of moderate activities that help increase circulation, which makes it easier for immune cells to move throughout your body. Additionally, a study published in the Journal of Sport Health Science showed that physical activity helps you maintain healthy hormone levels, lower inflammation, and improve your mood, all of which are beneficial for your immune system. (Nieman, Wentz, 2018)
Healthy, Balanced Diet Rich in Micronutrients
A study published in Current Opinion in Food Science showed that a balanced diet with fruits, vegetables, whole grains, proteins, and healthy fats can give your body the tools it needs to help fight off infections. (Calder, 2021) Eat antioxidant-rich foods, including berries, leafy greens, healthy fish, and additional vitamins, for immunity and minerals. These can also help reduce inflammation and boost immune system cell production.
Stress Management and Mindfulness
As mentioned, chronic stress can significantly decrease your immune system’s defenses. This causes your body to suppress immune activity. If you find yourself regularly stressed, you can practice stress-relieving techniques such as deep breathing, going for a walk, meditation, and journaling.
Relaxing and taking breaks are essential to a healthy lifestyle that you can enjoy. Relax and unwind each day to give your body time to recover from the stresses of the day. This can include reading, listening to music, watching TV, spending time with family or friends, or just lying down.
Hydration
Adequate hydration is vital for keeping the immune system functioning properly. The body needs water to move nutrients to cells while removing toxins and maintaining moist mucous membranes in the respiratory system. Together, these effects can protect against harmful pathogens, according to a study published in Nutrition Reviews. (Popkin, D’Anci, Rosenberg, 2010)
Adults need to consume between 8 and 10 cups (2 to 2.5 liters) of water each day to maintain proper hydration levels and should adapt their intake according to their physical activity, environmental conditions, and personal needs. Both coconut water drinks with electrolytes and water with added salt and lemon juice work to improve hydration as they enable the body to keep fluids better. You should avoid sugary beverages and excess caffeine since they increase the risk of dehydration.
Research Highlights: What the Science Says
Scientific research has shown that specific nutrients and supplements provide distinct advantages for maintaining immune system health. A Journal of Clinical Immunology study showed that vitamin D supplementation led to a reduction in infection rates, which underscores its critical function in immune response modulation and respiratory illness protection. (Martineau et al., 2021)
The American Journal of Clinical Nutrition published a systematic review that found zinc supplements greatly improve immune function, particularly in mineral-deficient people, by enhancing immune cell activity and decreasing infection severity and length. (Gao et al., 2020)
Research published in the Journal of International Medical Research demonstrated that elderberry extracts reduced cold symptoms by an average of 4 days according to a randomized, double-blind study. (Zakay-Rones et al., 2004) The results back the concept that specific supplements strengthen immune function while offering illness protection.
Boost Your Immune System
A strong immune system starts with a well-rounded approach that includes nutrient-rich foods, regular physical activity, quality sleep, and stress management. When diet alone isn’t enough, evidence-backed supplements like vitamin D, zinc, and elderberry can help fill the gaps and support your body’s natural defenses.
To further enhance your immune health, explore our expert-reviewed health and wellness resources for personalized guidance, lifestyle strategies, and nutrition tips.s.
Interested in supplement support? Talk to your healthcare provider, and consider pharmacist-formulated options like our D-Boost immune support —a blend crafted to help reinforce your immune system when you need it most.
Resources:
- Murdaca, G., et al. (2022). Emerging role of vitamin D in autoimmune diseases: An update on evidence and therapeutic implications. International Journal of Molecular Sciences, 23(23), 14831. https://pmc.ncbi.nlm.nih.gov/articles/PMC9503326/
- Fitzcharles, M. A., et al. (2010). A Canadian perspective on opioid use for chronic noncancer pain. The Journal of Rheumatology, 37(3), 491–497. https://www.jrheum.org/content/37/3/491
- Watanabe, C., et al. (1998). Zinc deficiency and neurological disorders: Possible correlation between zinc deficiency and Wernicke’s encephalopathy. Psychiatry and Clinical Neurosciences, 52(3), 331–333. https://pubmed.ncbi.nlm.nih.gov/9701160/
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- StatPearls. (2023). Immune system. National Library of Medicine. https://www.ncbi.nlm.nih.gov/books/NBK493173/
- Yale Medicine. (2022). Long COVID treatment: Does your vitamin D level play a role? https://www.yalemedicine.org/news/long-covid-treatment-does-your-vitamin-d-level-play-a-role
- Johnson, M. A. (2019). Zinc supplementation in older adults with wounds. Geriatric Nursing, 40(6), 607–610. https://www.sciencedirect.com/science/article/abs/pii/S0899900719301844
- Ferder, L., et al. (2021). The role of zinc in immune system function: A review. International Journal of Molecular Sciences, 22(19), 10552. https://pmc.ncbi.nlm.nih.gov/articles/PMC8702655/
- Gombart, A. F., et al. (2019). A review of micronutrients and the immune system–working in harmony to reduce the risk of infection. Nutrients, 11(6), 1281. https://pmc.ncbi.nlm.nih.gov/articles/PMC6523821/
- National Institutes of Health. (2021). NIH-funded study shows sound sleep supports immune function. https://www.nih.gov/news-events/news-releases/nih-funded-study-shows-sound-sleep-supports-immune-function
- Huang, Z., et al. (2015). Multivitamin and mineral use and mortality in a large prospective study. American Journal of Clinical Nutrition, 102(1), 308–314. https://pmc.ncbi.nlm.nih.gov/articles/PMC4590613/
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- National Institutes of Health. (2023). Immune function—Health professional fact sheet. https://ods.od.nih.gov/factsheets/ImmuneFunction-HealthProfessional/
- Fitzcharles, M. A., et al. (2010). A Canadian perspective on opioid use for chronic noncancer pain. The Journal of Rheumatology, 37(3), 491–497. [Duplicate] https://www.jrheum.org/content/37/3/491
- Prasad, A. S. (2011). Discovery of human zinc deficiency: Its impact on human health and disease. Advances in Nutrition, 2(2), 73–82. https://pubmed.ncbi.nlm.nih.gov/21769305/
- Sen, C. K. (2009). Rationale for zinc supplementation in older adults with wounds. Alternative Therapies in Health and Medicine, 15(2), 36–40. https://www.hmpgloballearningnetwork.com/site/altc/articles/rationale-zinc-supplementation-older-adults-wounds
- Wessels, I., et al. (2016). Zinc as a gatekeeper of immune function. Nutrients, 8(11), 707. https://pubmed.ncbi.nlm.nih.gov/27023596/
- Prasad, A. S. (2008). Zinc in human health: Effect of zinc on immune cells. Molecular Medicine, 14(5–6), 353–357. https://pmc.ncbi.nlm.nih.gov/articles/PMC2277319/
- Haase, H., & Rink, L. (2009). Zinc signals and immune function. BioFactors, 35(1), 79–89. https://pmc.ncbi.nlm.nih.gov/articles/PMC2908954/
- Sattar, N., et al. (2017). Vitamin D and chronic disease: The current state of the evidence. BMJ, 356, i6583. https://www.bmj.com/content/356/bmj.i6583
- Jolliffe, D. A., et al. (2019). Vitamin D supplementation to prevent acute respiratory infections: Individual participant data meta-analysis. BMJ, 366, l4673. https://pubmed.ncbi.nlm.nih.gov/31305906/
- Holick, M. F. (2004). Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease. The American Journal of Clinical Nutrition, 80(6), 1678S–1688S. https://pubmed.ncbi.nlm.nih.gov/15080016/
Chief Operating Officer, The Compounding Pharmacy of America
Matthew Poteet, Pharm.D. graduated with Honors from Lee University with a Bachelors of Science in Biological Science. After his undergraduate training, he completed the Doctor of Pharmacy program at Mercer University Southern School of Pharmacy, graduating in 2004. Dr. Poteet has spent much of his pharmacy career on staff at two of the most prestigious academic teaching hospitals in the Southeast; Emory University in Atlanta and Vanderbilt University Medical Center in Nashville. At these institutions he received extensive experience and training in sterile products compounding.
He returned home to East Tennessee in 2010, where he has held the position of Pharmacy Director at two sterile products pharmacies in Knoxville. Matthew lives in Knoxville with his wife, Chris. Dr. Poteet is Tennessee’s first Board Certified Anti-Aging Pharmacist by the American Academy of Anti-Aging Medicine.
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