Content Library Longevity Journal

The Best Supplements to Strengthen Your Immune System

March 10, 2025

Maybe you wake up achy, your throat scratchy.

Maybe you’re halfway through a meal when you realize—you can’t taste a thing.

Or maybe you suddenly get that dreaded “gut feeling” you’re about to lose your lunch.

Whatever the case, you know what’s coming next. 

And you wonder, ‘Could I have done something to stop this?’

We’ve all been there. Whether it’s the flu, COVID, or norovirus, catching a virus can feel inevitable—and frustratingly out of your control.

But the truth is, your immune system is always working behind the scenes, and the choices you make every day can either strengthen it or leave you more vulnerable.

A healthy diet, regular exercise, quality sleep, and stress management are non-negotiables when it comes to staying well. But even with a strong foundation, your body sometimes needs extra support.

That’s where the right supplements come in.

I’ll show you how to improve your resilience with targeted nutrients that help you support your body’s defenses against viral infections—so you can better avoid those dreaded oh no moments.

The Three Viruses Going Around Right Now

Currently, three major viruses making the rounds:

• Flu (Influenza): A respiratory virus that hits hard with fever, body aches, and fatigue. In severe cases, it can lead to pneumonia or worsen conditions like asthma and heart disease.
  
  
• COVID-19: While often similar to the flu, COVID can have lingering effects, including prolonged fatigue, brain fog, and serious respiratory complications—especially in high-risk individuals.
  
  
• Norovirus: A highly contagious stomach virus that causes intense nausea, vomiting, and diarrhea. It spreads fast and can lead to dehydration, particularly in children and older adults.

While each virus affects the body differently, they all put stress on your immune system. And just like your overall health, your immune function isn’t fixed—there are steps you can take to strengthen it.

Why Supplements Matter for Immune Health

Your immune system is complex—it relies on a network of cells, nutrients, and biochemical processes to keep you protected. 

While diet, movement, sleep, and stress management are essential for overall health, specific nutrients play a direct role in immune function.

For example, some vitamins help regulate immune responses, while others strengthen your body’s natural barriers against infections. Certain compounds can even enhance your resilience to viral threats and support a faster recovery if you do get sick.

That’s why targeted supplementation can be a game changer—not just for short-term defense but for long-term immune strength.

To help, I’ve put together two supplement stacks:

• The Daily Immune Support Stack to bolster your immune system year-round
  
  
• The Acute Viral Infection Support Stack to help you recover faster when oh no happens

Daily Immune Support Stack

This daily supplement stack is designed to strengthen immunity, reduce inflammation, and improve resilience—so your body is better prepared to fight off infections. (The brands I’ve linked to are ones I’ve selected for their quality, potency, and purity but you could substitute other high-quality brands.)

Transfer Factor Multi-Immune (Researched Nutritionals)

A blend of transfer factors and immune peptides that “train” immune cells to recognize and respond to threats more effectively.

• Helps strengthen immune defenses and enhance immune cell activation.
  
  
• Supports faster and more effective immune responses.
  
  
• Aids in immune system balance to prevent overactivation.
  

Vitamin D Supreme (Designs for Health)

A high-potency vitamin D3 supplement with added K2 for optimal absorption and immune function.

• Helps regulate immune responses and reduce infection risk.
  
  
• Supports bone health, calcium absorption, and hormone balance.
  
  
• Plays a key role in reducing inflammation.
  

ImmuCore (Metagenics)

A comprehensive immune support formula with key vitamins, minerals, and herbal extracts.

• Provides vitamins A, C, and zinc to enhance immune defense.
  
  
• Includes echinacea and medicinal mushrooms to support immune resilience.
  
  
• Helps balance the immune system for optimal function.
  

HTB Rejuvenate (Big Bold Health)

A phytonutrient-rich extract from Himalayan Tartary Buckwheat designed for immune resilience and inflammation control.

• Helps reduce chronic inflammation linked to immune dysfunction.
  
  
• Provides powerful antioxidants to support cellular health.
  
  
• Strengthens immune resilience against daily stressors.
  

MyCommunity (Host Defense)

A blend of 17 medicinal mushrooms known for their immune-enhancing and adaptogenic properties.

• Helps the body adapt to stress while strengthening immune function.
  
  
• Supports long-term immune balance and overall wellness.
  
  
• Contains beta-glucans, which help regulate immune response.

How to Take Them

General Considerations

• Consult with your physician: This protocol is not personalized medical advice and may not be appropriate for everyone. Your individual health status, diet, medications, or existing conditions (including pregnancy and nursing) could affect how you respond to supplements. Speak with your healthcare provider before starting any new regimen.
  
  
• Consistency matters: Take these supplements daily to optimize immune function over time.
  
  
• Best timing: Vitamin D is best absorbed with a fat-containing meal. The other supplements can be taken with meals or at any time.
  
  
• Monitor your response: Pay attention to energy levels, immune resilience, and any signs of immune overactivation (such as inflammation or digestive changes). Regular blood tests for vitamin D can help ensure proper dosing.
  

Acute Viral Infection Support Stack

When you’re actively fighting off an infection, your immune system needs extra support. This high-dose protocol is designed to strengthen your defenses, reduce symptom severity, and help you recover faster. (The brands I’ve linked to are ones I’ve selected for their quality, potency, and purity but you could substitute other high-quality brands.)

Vitamin D Supreme (Designs for Health)

A high-dose vitamin D3 supplement that enhances immune cell activity and helps regulate immune response.

• Activates immune cells like T-cells and macrophages to fight infections.
  
  
• Reduces inflammation and supports a balanced immune response.
  
  
• Helps decrease the severity and duration of illness.

Vitamin A (Pure Encapsulations)

A potent dose of vitamin A to support mucosal immunity and strengthen the body’s first line of defense. Note: Take the dose shown in the chart for only three days, then take two days off. Do not exceed 10 days at this dose.

• Protects the integrity of respiratory and gut linings against pathogens.
  
  
• Supports white blood cell function to enhance immune response.
  
  
• Should be cycled (three days on, two days off) for safe short-term use.

Super Echinacea (Herb Pharm)

A powerful botanical extract that enhances immune function and speeds up recovery.

• Supports macrophages and other immune cells in clearing infections.
  
  
• Shown to reduce symptom severity when taken at the onset of illness.
  
  
• Works best when taken multiple times throughout the day.

Oil of Oregano (Designs for Health)

A natural antimicrobial powerhouse with antiviral, antibacterial, and antifungal properties.

• Helps combat infections at the source.
  
  
• Supports respiratory and gut health by reducing viral and bacterial load.
  
  
• Works best when taken consistently during illness.
  

MyCommunity (Host Defense)

A blend of 17 medicinal mushrooms that enhance immune resilience and adaptability.

• Supports the body’s ability to fight off infections.
  
  
• Modulates immune response to maintain balance.
  
  
• Helps reduce stress-related immune suppression.
  

Zinc (Designs for Health) 

An essential mineral that plays a critical role in immune function.

• Shown to significantly shorten the duration of colds when taken at symptom onset.
  
  
• Supports antiviral activity and helps prevent viral replication.
  
  
• Best taken in the morning to optimize absorption.

How to Take Them

General Considerations

• Consult with your physician: This protocol is not personalized medical advice and may not be appropriate for everyone. Your individual health status, diet, medications, or existing conditions (including pregnancy and nursing) could affect how you respond to supplements. Speak with your healthcare provider before starting any new regimen.
  
  
• Use only during active illness: This protocol is designed for short-term, high-dose support. 
  
  
• Follow dosage guidelines carefully: Vitamin A and D at high doses should not be taken long-term. Cycle vitamin as directed in the chart (3 days on, 2 days off), and discontinue after 10 days.
  
  
• Start early for best results: Taking these supplements at the first sign of symptoms may help reduce severity and speed recovery.