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Diet, Vitamins, and Supplements to Support Your Immune System

Diet, Vitamins, and Supplements to Support Your Immune System

supplements Apr 11, 2020

By Tim Culbert, MD


A challenge like COVID-19 requires that you feed your body to balance the immune response and support the cells of the immune system. The NMH Resilient Diet works great for this.*

Here are some additional things to remember: 

  • Eat lots of brightly colored, fresh, organic (if possible) fruits and vegetables loaded with ant-oxidants. These support proper immune system function and also power up our white blood cells (and brain cells) by feeding a special cell structure called mitochondria which act as the “power generator” for cells in your body.*
  • Hydrate well! Drink water, warm broths, soups, and teas to replenish nutrients and flush toxins.*
  • Reduce or avoid foods that may trigger unhelpful immune system responses such as refined sugar, chemical additives, gluten, soy, corn, and red meat.*
  • Avoid smoking and limit pandemic happy hours.*

There are also supplements that can support your immune function.

Supplements should supplement the healthy foods and practices that are of primary importance. On top of those primary factors, supplements can then help you shore up your front line defenses to infection. There are a few key players to focus on to support your immune function.*

See them below and be sure to consult your healthcare provider before adding any supplement.

Vitamin D3

The role that Vitamin D plays in keeping the immune system healthy is somewhat complex. Studies indicate that daily doses of Vitamin D3 support respiratory tract health and may reduce the incidence of common seasonal infections. Deficiency in vitamin D, which tends to occur in the winter months, is associated with an increased susceptibility to infection. One indicator of how important Vitamin D3 is in regulating our defense and repair system (the immune system) is that there are Vitamin D receptors on the surfaces of all white blood cells!*

Common dosages:

Children 6-12 years: 500-1500 IU Daily (often just October-April)*
Teens 13+ years: 2000 IU Daily (often just October-April)*
Adults: 2500-5000 IU Daily (often just October-April)*

Vitamin C

Vitamin C supports the body’s production of proteins that bind to invading germs called antibodies. It also helps to stimulate both the production and function of different types of white blood cells.*

Common Dosages:

Children 6-12 years: 150 Mg Daily*
Teens 13+ years 200 Mg Daily*
Adults: 250-1,000 Mg Daily*

Magnesium (Glycinate, Malate, or Citrate)

Magnesium keeps the immune system strong, helps strengthen muscles and bones, and supports many body functions from cardiac to brain functions.*

Common Dosages:

Children 6-12 years: 100-200 Mg Daily*
Teens 13+ years 200-400 Mg Daily*
Adults: 400-800 Mg Daily*


Zinc is a mineral that is important to the body in many ways. Zinc keeps the immune system strong, helps heal wounds, and supports normal growth.*

Common Dosages:

Children 6-12 years: 10-15 Mg Daily*
Teens 13+ years 15-30 Mg Daily*
Adults: 20-30 Mg Daily*

Multivitamin/Mineral Supplements at Fullscript, our partner store

Please note: The product links in this blog go to our partner store, Fullscript (with an ongoing 10% discount for you + free shipping on orders over $50). You must have an account to view products and shop. Create your free account at: https://us.fullscript.com/welcome/nmh/signup. Learn more about Fullscript here.


PureGenomics® Multivitamin

PureGenomics® Multivitamin is a multivitamin and mineral complex to support the nutrient requirements of common genetic variations. PureGenomics® Multivitamin supports healthy cognitive function as well as macular and retinal health.*


*Note: Some of the supplements discussed in this article can cause side effects, but many people tolerate them much better than prescription medications. They are generally considered safe, however, they should not be started without your doctor’s knowledge and supervision. If you are taking medication already, be sure to talk with your doctor before adding any of these items. If you are considering going off medication, remember never to stop your medication suddenly—always consult with your doctor about how to safely taper off any psychiatric medication. See termsThese statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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This content is for informational and educational purposes only. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. See our terms for more information.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at [email protected]. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.