Supplementation strategies for strengthening the immune system have become increasingly important, and for good reason. In a world that often presents unexpected challenges, prioritizing our immune health is essential year-round. Supporting our immune systems is not just beneficial for ourselves; it also contributes to the well-being of our communities.

Ok, so does that mean you should take every supplement that claims to enhance immune health and drink your weight in orange juice every morning? Not exactly. While getting a healthy daily dose of vitamin C is certainly a tried-and-true method for supporting immune health, there are other nutritional strategies you can adopt to give your immune system an added advantage.* But before we jump into the nutritional research, let’s quickly review what the immune system is, and how it helps protect the body from unfriendly microorganisms. 

Explore Nordic Naturals’ thoughtfully formulated supplements that provide immune support from morning to night.*

Immune System 101: What is it and how does it work?

Put simply, the immune system is a defense system that helps protect the body from unfriendly microorganisms, such as viruses and bacteria. It encompasses a diverse group of immune-related cells that can be broadly categorized as either innate or adaptive immune cells, based on their different properties and mechanisms.¹

Innate immune cells (such as macrophages, neutrophils, and NK cells) serve as the body’s first line of defense against unfriendly microorganisms. Although they are quick to respond to threats, innate immune cells carry out less specific responses to individual unfriendly microorganisms.² Conversely, adaptive immune cells (namely T cells and B cells) are slower to respond but produce and respond to antibodies, which enables the immune system to remember past immune challenges for future defense. For example, B cells develop antibodies against the unfriendly microorganisms they encounter, which enable them to respond more efficiently during a second encounter.²

Importantly, how well these different immune cells are able to coordinate their activities determines how effectively the host can mount an immune response, and ultimately, their ability to stay healthy. One of the ways immune cells typically accomplish this task is by secreting cytokines—molecules that attract other immune cells to the site of immune challenge and strengthen immune defense.^3,4

So, what factors contribute to the quality of a body’s immune response? Although a number of different variables (e.g., age, underlying health, stress levels, sleep habits, etc.) contribute to a person’s immune health, the importance of proper nutrition cannot be overstated.⁵ Let’s discuss some of the nutrients and dietary factors that have been found to have immune-regulatory effects, and benefits for immune health.   

1. Omega-3s

When you think nutrition for immune health, your mind probably goes straight to vitamins and minerals, right? Well, not so fast—mother nature has more than a few “tricks” for supporting immune health up her sleeve. One such trick is increasing your omega-3 intake. Indeed, research indicates that the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) can support immune health by reducing cell stress responses that lead to poor health and supporting the function of immune cells.⁶*

Take our quiz to discover which omega-3 is right for you. It only takes a minute to find your perfect match. 

Omega-3s Help the Body Respond to Cellular Stress*

Short-term cell stress responses are a normal and necessary physiological response that help the body initiate processes designed to restore cellular homeostasis, and normal structure and function.

That’s where omega-3s come in. Because of their ability to synthesize powerful signal molecules that help lower cell stress responses, fatty acids such as EPA and DHA can help the body return to normal after a threat has passed.⁷*

For more information about omega-3s, including benefits, dietary sources, and dosage recommendations, refer to these articles:

An introduction to Omega-3 fats

Omega-3 dosage: How much EPA and DHA should I take?

Omega-3s Support Immune Cell Function*

Another important way that omega-3s support immune health by increasing the function of both innate and adaptive immune cells.⁶ For example, DHA and EPA can help regulate the activities of macrophage cells, which play a critical role in the body’s innate immune defense by patrolling for unfriendly microorganisms and working to counteract them.⁸ Omega-3s also support innate immune function by increasing the number and phagocytic capacity of neutrophil cells—a process wherein the cell essentially eliminates unfriendly microorganisms by binding to it and engulfing it.^9,10*

Studies also show that EPA and DHA can increase adaptive immune function by supporting the growth and specialization of certain types of T cells and increasing the number and percentages of B cell populations in different tissues.^11-14

Looking to support your immune health with omega-3s? Discover Nordic Naturals high-quality omega-3 supplements. 

2. Probiotics 

A growing body of research suggests that probiotics—live microorganisms that, when administered in adequate amounts, confer a health benefit on the host—also play an important role in immune health.¹⁵ Although it might be difficult to wrap your mind around how ingesting microorganisms (usually bacteria) can help the body fight off unfriendly microorganisms, research shows that these beneficial microbes support immune health through the activation of multiple immune mechanisms.¹⁶*

For example, one of the ways probiotics promote immune health is by counteracting the growth of unfriendly microorganisms. Probiotics do this in a number of ways, including competing with unfriendly microorganisms for nutrients that promote growth and proliferation, producing substances that counteract unfriendly microorganisms, and compete with them for adherence to the intestinal epithelium, a cellular layer that forms a physiological barrier against unfriendly microbes and detrimental substances in the intestines.¹⁷ Probiotics have also been shown to support immune health by increasing barrier function and supporting the survival of intestinal epithelial cells.¹⁷*

Perhaps the most significant mechanism through which probiotics support immune health is by stimulating immune cell activity. More specifically, supplementation with various probiotic species and strains have been shown to:

• stimulate protective responses from intestinal epithelial cells ¹⁷*
• enhance innate immunity by stimulating the activity of NK cells in the spleen ¹⁸*
• induce the production of immunity-enhancing proteins in connective tissues ¹⁹*
• reinforce intestinal barrier integrity through increased gene expression ²⁰*
• shift the composition of the gut toward specific beneficial bacteria ²¹*

Did you know that 70% of the immune system lives in the gut? Consider Nordic Naturals probiotics to support your gut and immune health on a daily basis.* 

For more information about probiotics and their usage, check out these other articles:

Probiotics 101: Everything you need to know

Is it better to eat probiotic foods or take a probiotic supplement?

Probiotics: How many billion CFU do I need to maintain immune and digestive health?

3. Vitamin D

This one may not come as a surprise, given that vitamin D has received an increasing amount of attention in recent years for its role in supporting immune health.²² And indeed, its reputation as an immune-enhancing nutrient is well-deserved. Once championed mainly for its beneficial effects on calcium absorption and bone health, an impressive amount of literature now finds that vitamin D can modulate both innate and adaptive immune responses.²²*

One of the most significant ways that vitamin D supports innate immunity is by stimulating the production of host defense peptides (HDPs). Secreted by various types of immune cells, these important peptides display a wide range of activities in support of friendly microorganisms.^23–27

Further support for the importance of vitamin D comes from numerous studies associating insufficiencies in vitamin D with increased immune issues and poor immune function.^28,29 In other words, individuals with lower vitamin D levels appear to be more vulnerable to immune challenges and poor respiratory function than people with adequate vitamin D status.*

Unfortunately, numerous factors (e.g., time of year, use of sunscreen, limited sun exposure, and dark skin pigmentation, etc.) mean that an estimated 42% of American adults are deficient in vitamin D.³⁰ For this reason, consuming dietary sources of vitamin D or taking a vitamin D supplement are highly recommended—particularly during the winter months when many people have weaker immune systems.³¹

Ensure you have sufficient vitamin D levels to support your immune system by taking a vitamin D supplement.* Whether you prefer delicious gummies or easy-to-swallow capsules in a variety of doses, Nordic Naturals has a vitamin D supplement to fit your needs. 

For more information about vitamin D, including its benefits, forms, sources, and dosage recommendation, please see our article: 

Everything you need to know about vitamin D

4. Melatonin

In the event of a new unfriendly microorganism, the functioning of your innate immune system (i.e., the quicker but less precise set of immune responses) is particularly important. This is because unfriendly microorganism strains continuously undergo genetic mutations, which essentially enables them to evade pre-established adaptive immune responses. In other words, when an unfriendly microorganism is new, the likelihood that exposed individuals will have built up the relevant antibodies to combat it is slim. Here’s where our fourth immune-boosting nutrient, melatonin, can help.

Melatonin is a hormone produced by the pineal gland, a small group of specialized cells in the brain. Its primary function is to facilitate sleep onset by communicating to the body when it’s dark. In addition to its regulatory effects on sleep, melatonin is also a powerful antioxidant that helps regulate the main cellular components of the innate immune response.* This has been evidenced by studies showing that:

• supplementation with melatonin led to increases in NK cells in the bone marrow ³²*
• supplementation with melatonin stimulated innate immune cell activity ³³*

The fact that melatonin facilitates sleep onset further underscores its value as an immune-supporting dietary factor.* This is because getting sufficient sleep (~7 to 9 hours for an adult) is one of the best ways to naturally support immune health, while insufficient sleep can leave you more vulnerable since your immune system is weakened. For example, research finds that: 

• adults who received less than 6 hours of sleep a night were significantly more likely to have weakened immune function after exposure than adults receiving 7 or more hours ³⁴
• women who slept 5 or fewer hours a night showed increased weakened immune function and poor health ³⁵
• adults who slept less than 7 hours per night were 3x more likely to have weakened immune function than those who slept 8 or more hours ³⁶

During sleep, your immune system releases cytokines (molecules that recruit other immune cells to the site of an immune challenge and regulate their behavior) in order to help counteract unfriendly microorganisms. Conversely, sleep deprivation can decrease the production of cytokines, as well as T cells and antibodies that counteract unfriendly microorganisms.^37–39

Looking to build healthy sleep habits for a deeper, more restful night’s sleep and benefit your immune system? Who isn’t. Check out Nordic Naturals line of Melatonin gummies for a tasty post dinner treat! 

For more information about the benefits of melatonin and sleep, check out this article: 

What is melatonin? 

5. Curcumin

Traditionally known for its beneficial effects on the body’s normal inflammatory response^Δ, curcumin (an orange-yellow spice extracted from the turmeric plant) is a powerful antioxidant with a number of research-backed health benefits.⁴⁰ More specifically, research over the past few decades suggests that curcumin can support cardiovascular health, brain function, mental health, and you guessed it, immune system function.^40–43*

Although not commonly touted for its immune-boosting properties, a growing number of studies find that curcumin can modulate the growth and cellular response of various types of immune cells. For example, studies show that supplementation with curcumin can:

• increase the responses of antibodies ⁴⁰*
• support the immune response of lymphocytes (white blood cells) ⁴⁴*
• increase B cell proliferation in the intestines ⁴⁵*
• Modulate the expression of normal pro-inflammatory cytokines ⁴⁶*

Something to keep in mind when looking to increase your curcumin intake is that curcumin’s poor solubility in water means taking it in its native form results in very low levels of absorption, which can in turn limit its therapeutic benefits. For this reason, looking for an enhanced or optimized curcumin supplement that circumvents low bioavailability issues is highly recommended.  

With absorption taken care of, you can feel confident using Nordic Naturals’ highly absorbable, optimized curcumin supplements. Available in standalone gummies or combined with omega-3s, they’re designed to support your immune system and whole body health.*

In closing

While nutritional strategies for enhancing immune health are certainly not infallible, the research reviewed here suggests that increasing your intake of immunity-enhancing dietary factors represents a prudent strategy for supporting immune functioning and overall health.⁴⁷

In addition to the nutrients discussed in this article, explore Nordic Naturals extensive line of immune-supporting supplements to help you feel your best!

^ΔSupports inflammation modulation and physiological balance in tissues affected by lifestyle and other health factors.*

General Notice & Disclaimer: 

This information is for educational purposes only. Always consult your health care provider if you have a known medical condition or are taking medications. The information provided herein is based on a review of current existing research; the presenter and sponsor do not accept responsibility for the accuracy of the information itself or the consequences from the use or misuse of the information.