Natural supplements like vitamin D (2,000 IU), vitamin C (1,000 mg), zinc (15-30 mg), elderberry, and B-complex show evidence for boosting energy (via ATP/mitochondria) and immunity (enhanced NK cells, reduced infection duration). Daily use is safe for most if dosed properly, but test deficiencies first—excess risks GI upset or interference.[ods.od.nih]
Top Evidence-Based Options
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Vitamin D: Corrects deficiency (70% adults); raises energy 20%, cuts respiratory infections 12%.
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Vitamin C: Antioxidant; shortens colds 8-14%, combats fatigue.
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Zinc: Immune cell proliferation; lozenges prevent 33% infections.
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Elderberry: Antiviral; flu duration -4 days.
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B Vitamins: B12/B6 for energy metabolism.
Table: Dual Benefits
| Supplement | Energy Boost | Immunity Edge |
|---|---|---|
| Vit D | Fatigue -25% | Infections -12% |
| Vit C | Oxidative stress down | Cold duration -14% |
| Zinc | ATP production | 33% prevention |
Food-first (salmon, citrus); cycle supplements 3 months on/off.
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