Vitamin D, C, zinc, E, and B6 top the list of vitamins and minerals with strong clinical evidence for boosting immune function.
Vitamin D
Daily/weekly supplementation cuts acute respiratory infections by 12%, strongest in deficient individuals (<25 nmol/L)—enhances monocytes/macrophages and curbs inflammation.
Vitamin C
Antioxidant powers white blood cell activity, reduces cold duration by 8-14% in adults; daily 200mg+ prevents pneumonia risk in stressed groups.
Vitamin E
High doses (60-800mg) boost lymphocyte proliferation and NK cell activity in older adults, limiting proinflammatory cytokines.
Vitamin B6
Essential for white/T-cell production; deficiency impairs immunity—supports biochemical reactions in immune cells.
Zinc (Mineral Ally)
Shortens colds by 33%; vital for healing/infection defense—pairs with above for synergy.
Prioritize food sources (sun, citrus, nuts) or tested supplements if deficient; no overkill needed for healthy adults.
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