test-How to Support Your Immune Function
Vitamins & Supplements
How to Support Your Immune Function
Amy Sunderman, MS, RD • March 17, 2022

Immune Health Support Made Easy

If you're wondering how to support a healthy immune response, these quick tips and picks may be just the edge you're looking for! Here's a rundown of our experts’ top selection and habits for a healthy immune system.


Studies have found that elderberry can supply the body with an additional boost of antioxidants, increasing your natural immune response and supporting a healthy resilience.1

Vitamin C

Research indicates a higher supply of vitamin C may support several immune system parameters, including maintenance of cellular health and providing antioxidants to defend against oxidative stress.2

Vitamin D

Along with its well-known bone building benefits, this nutrient also contributes to immune cell modulation and response, making the sunshine vitamin a hot pick year-round.


Dubbed as the “Gatekeeper of Immune Function,” this antioxidant functions in cellular signaling pathways. But researchers are certain that isn’t the extent of its immune-supporting superpowers.3 Zinc's benefit is even broader than this role. It's important for the optimal function of virtually all immune cells.3


1. Slow Down, Stress Less

Take steps to reduce stress like taking a warm bath, listening to soothing music or practicing breathing exercises.

2. Exercise Regularly

Stay active by doing 30 minutes of physical activity a day to help your immune system fight back quicker when it faces an attack.

3. Eat a Balanced Diet

Reach for immune-supporting foods like citrus fruit, sweet potato, poultry, dark leafy greens and low-fat yogurt.

4. Stay Hydrated

The benefits of water include helping to support healthy immune function by carrying oxygen to cells and by flushing out toxins in the body.

5. Get Enough Restful Sleep

Restful sleep helps your immune system release special proteins called cytokines that help fight off foreign invaders, shoot for seven to nine hours a night.

Did You Know?

Certain herbs and spices may boost your immune health in addition to adding flair to your food. Reach for herbal teas or include herbs and spices such as thyme, turmeric, ginger and garlic into your favorite recipes for added immune-boosting antioxidants.

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Amy Sunderman, MS, RD, Director of Science & Innovation Registered Dietitan

About Amy Sunderman, MS, RD
Director of Science & Innovation, Registered Dietitian, Swanson Health

Amy is a registered dietitian, nutritionist and author with over 20 years of experience in the supplement industry. Amy is passionate about dietary supplements and the health benefits they offer. She enjoys working to find novel nutritional ingredients with strong clinical research behind them to drive innovation and provide health-promoting products to consumers.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.


1. Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers. National Library of Medicine. Read source

2. Vitamin C Fact Sheet for Health Professionals. National Institutes of Health. Read source

3. Zinc as the Gatekeeper of Immune Function. PubMed. Read source