Highest effect
Vitamin C
Vitamin
Impact
Highest effect
Typical dose:500–2000 mg / day
Vitamin C contributes to immune defense by supporting epithelial barrier function against pathogens and enhancing the activity of immune cells like phagocytes and T-cells. Its antioxidant properties also protect these cells from damage during the high oxidative stress of an infection.
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Vitamin D
Vitamin
Impact
Highest effect
Typical dose:1000–5000 IU / day
Acts as a crucial signaling molecule that modulates both the innate and adaptive immune systems. Vitamin D enhances the pathogen-fighting effects of monocytes and macrophages and decreases inflammation, making it essential for both preventing and responding to illness.
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Zinc
Mineral
Impact
Highest effect
Typical dose:15–50 mg / day
Zinc is a critical cofactor for hundreds of enzymes and is vital for immune cell (T-cells, NK cells) proliferation and communication. Adequate levels are required for a proper immune response, while acute supplementation can inhibit viral replication in the upper respiratory tract.
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High effect
European Elder
Botanical
Impact
High effect
Typical dose:600–1500 mg / day
Also known as Elderberry, its compounds can block viral entry into cells and enhance the body's immune response to viruses. It is particularly effective against several strains of influenza and common cold viruses, making it a top-tier choice for acute care.
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Omega-3
Fatty Acid
Impact
High effect
Typical dose:1000–3000 mg / day
The fatty acids EPA and DHA are precursors to specialized pro-resolving mediators (SPMs) that actively turn off the inflammatory response. This helps ensure that the immune reaction is effective but not excessive, which is vital for both acute recovery and long-term immune health.
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Moderate effect
Astragalus
Botanical
Impact
Moderate effect
Typical dose:500–2000 mg / day
Astragalus appears to enhance the activity of various immune cells, including T-cells and natural killer cells, improving the body's ability to fight off pathogens. It is best used for long-term prevention and building resilience rather than for treating acute infections.
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Cordyceps
Botanical
Impact
Moderate effect
Typical dose:1000–3000 mg / day
Cordyceps contains polysaccharides and other compounds that can enhance the activity of macrophages and natural killer cells, key components of the innate immune system. It also supports oxygen utilization and energy production, which can be beneficial during recovery from illness.
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Selenium
Mineral
Impact
Moderate effect
Typical dose:55–200 mcg / day
Selenium enables a swift and effective immune response while also preventing the excessive inflammation and oxidative stress that can damage tissues. It is particularly important for viral infections, as deficiency can lead to increased viral virulence.
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Situational effect
Bromelain
Botanical
Impact
Situational effect
Typical dose:500–1000 mg / day
An enzyme complex derived from pineapple, bromelain has potent anti-inflammatory and mucolytic properties. It works by breaking down fibrin and reducing swelling in the nasal passages, providing tangible relief from sinus pressure and improving breathing.
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Curcumin
Botanical
Impact
Situational effect
Typical dose:500–1500 mg / day
Curcumin, the active compound in turmeric, is a potent modulator of inflammatory pathways like NF-kB. However, standard curcumin is very poorly absorbed. For immune benefits, it must be combined with a bioavailability enhancer like piperine (black pepper extract) or formulated as a phytosome.
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Ginger
Botanical
Impact
Situational effect
Typical dose:500–2000 mg / day
The active compounds in ginger, such as gingerol, are effective at settling the stomach and reducing feelings of nausea. Additionally, ginger has been shown to have direct antimicrobial effects and can help modulate inflammation, making it a soothing and supportive herb during sickness.
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Lysine
Amino Acid
Impact
Situational effect
Typical dose:1000–3000 mg / day
Lysine competes with arginine, an amino acid that the herpes virus requires to replicate. By increasing the lysine-to-arginine ratio, supplementation can reduce the frequency, duration, and severity of cold sore outbreaks. Its use is specific to this condition, not general immunity.
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Melatonin
Other
Impact
Situational effect
Typical dose:0.5–5 mg / day
Beyond regulating sleep-wake cycles, melatonin has direct immunomodulatory effects. It can reduce the excessive inflammation and oxidative stress seen in severe infections (e.g., cytokine storm), making it a valuable tool for managing the body's response during illness.
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