🛡️ Immune Support

Immune Support Supplements

Immune support supplements surged in popularity in recent years, and the market is now saturated with products ranging from evidence-based formulas to marketing-driven blends. We review the most popular immune supplements, assessing vitamin C and D3 forms, zinc dose and chelation, elderberry standardisation, and adaptogen quality.

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Buyer’s Guide

How to Choose an Immune Supplement

Immune supplements vary enormously in quality. These five criteria separate the genuinely evidence-backed formulas from the underdosed marketing products.

Prioritise Vitamin D3 (Not D2)

Vitamin D3 (cholecalciferol) is significantly more effective than vitamin D2 at raising serum 25(OH)D levels. Target 2,000–5,000 IU daily unless blood levels guide a different dose.

Check Zinc Form and Dose

Zinc picolinate, glycinate, and acetate are better absorbed than oxide. Effective immune-support doses are typically 15–30mg elemental zinc daily. Avoid doses above 40mg long-term.

Assess Vitamin C Dose and Form

1,000mg of buffered vitamin C (ascorbate) or liposomal vitamin C provides better tolerability and absorption than basic ascorbic acid at high doses.

Evaluate Elderberry Standardisation

Black elderberry (Sambucus nigra) standardised to at least 5% anthocyanins at 500–900mg/day has the strongest evidence base. Unstandardised elderberry syrups vary widely in potency.

Consider Adaptogens for Chronic Stress

Chronic stress suppresses immunity. Formulas including ashwagandha or reishi mushroom address the stress-immunity connection that simpler formulas ignore.

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