4 Vitamins to Boost Your Immune System

If you’re worried about the strength of your immune system, you’re not alone. With flu season just up ahead and COVID-19 still making its way around, it’s wise to take precautionary action to help fight sickness before you get it.
Our bodies require vitamins and minerals to create antibodies that fight off infections. We make and obtain many of these on our own, but in times like these, Dr. Dennis Harper suggests helping your body out with some moderate supplements.

Vitamin A

When used on a short-term basis, Vitamin A can help support the body’s ability to fight infections, especially respiratory infections.
Vitamin A also helps:
  • Vision in dim light
  • Keep skin and the lining of some parts of the body healthy
Food Sources of Vitamin A: Cheese, eggs, milk, yogurt, fish, low-fat spreads, liver and liver products.
Other Good Sources of Vitamin A: Supplements such as Vitamin A tablets

Vitamin C 

Vitamin C acts as a natural antihistamine and anti-inflammatory. It may help prevent viral, bacterial, and other infections by shortening the duration of colds.
Vitamin C also helps:
  • Protect cell health
  • Maintain healthy skin, blood vessels, bones, and cartilage
  • Wound healing
Lack of Vitamin C can lead to scurvy.
Food Sources of Vitamin C: Citrus fruits like oranges, strawberries, kiwi, and cantaloupe.
Vegetables such as red and green peppers, broccoli, brussel sprouts, and potatoes.
Other Good Sources: Supplements such as Liposomal Vitamin C offers the best bioavailability to the system. Vitamin C capsules and Vitamin C powder

Vitamin D3

Vitamin D is one of the most important nutrients for the immune system to reduce the risk of colds and flu. It should be taken regularly.
Vitamin D also helps:
  • Regulate the amount of calcium and phosphate in the body. These nutrients are needed to maintain healthy bones, teeth, and muscles.
Low Vitamin D can lead to bone pain caused by a condition called osteomalacia in adults and bone deformities such as rickets in children.
Food Sources of Vitamin D: Red meat, fish, egg yolks, liver, and fortified foods (dairy milk and breakfast cereals.)
Other Good Sources of Vitamin D: Vitamin D3 Supplements or taking in some sunlight by spending time outdoors.


Zinc is a mineral that can help reduce the number of infections and the duration of the common cold when taken within 24 hours of onset.
Zinc also helps:
  • Make new cells and enzymes
  • Process carbohydrates, fats, and proteins in food
  • wound healing
Food Sources of Zinc: Meat, shellfish, dairy products, bread, and cereal products.
Other Good Sources of Zinc: Zinc supplements, zinc tablets, cold lozenges, and other over-the-counter cold medications.
Are you getting all the vitamins and minerals your body needs? We suggest taking these in moderation and in accordance with your age. Vitamins are especially important for older individuals as their immune systems are weaker than those of younger people.
If you are worried about how these vitamins may affect your body, reach out to Dr. Dennis Harper or Dr. Joshua J. Morris. We’d love to help you out with any concerns you may have about your health!
Have more questions or looking for answers?
Call today (208-476-3158) to book an appointment with Dennis Harper, DC or Joshua Morris, MD at Gem State Holistic Health in Orofino Idaho!