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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

The Best Vitamins for Immune System Support

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With so many vitamins on the market it’s difficult to know which ones are the best when you’re looking to boost your immunity. These are my recommendations for the best vitamins for immune system support.

the best vitamins for immune system

Before I had kids, I thought I had the best immune system. I never got sick! After I had kids, it was a totally different story. I was sick all the time. It was ridiculous. There was one year, when Layla was 1-2 years old, that I literally was sick every month. I’d get over some viral plague, and then get sick again.

It was the same for the husband. We were knocked out and miserable. I couldn’t figure out where I was going wrong – I ate well, exercised, but somehow my immune system was a disaster in fighting the germs Layla was bringing into our house!

I realized that lack of sleep post kids and the lack of downtime post kids was likely zapping both my energy and immunity. And so, I decided to do a ton of research to bring in some reinforcements.

Do vitamins really help with your immunity?

Yes, vitamins can help boost your immunity. But there are a lot of really low quality vitamins out there that basically do nothing when you take them. And on top of that, the vitamin and supplements section of the store can be SUPER overwhelming. Most of the time it looks like this:

grocery aisle shelves stacked with vitamins

How do you decipher which vitamins actually work?

There are hundreds of vitamins on the shelves, all of them with marketing messaging saying that they’re the best. So what are you supposed to do if you need a boost for your immunity, digestive health, or overall health? How are you supposed to know which vitamins are the best and actually work?

That’s where this post comes in. After all of my research, I have been able to narrow down the best daily vitamin regimen for adults to help boost immunity, energy and overall health.

How do I know these are the best vitamins for immune system support?

These vitamins are going to work because they are high quality, come from whole food sources and are easy to absorb in your body.

Even my husband was super skeptical when I put him on this vitamin regimen, but now he swears by it. And he was the most anti-vitamin person of them all!

When I’m coaching clients with young kids, I always put them on this regimen and they always come back with positive results (e.g. “I don’t get sick anymore even when my kids are sick!” “I feel like I have way more energy now!”).

Many of you have come across my best vitamins post for kids, so just think of this as the adult version 🙂

What’s wrong with most commercial vitamins?

  • Not food based – most of the cheap, widely available, commercial vitamins derive their vitamins synthetically – they don’t come from food. That means your body can’t absorb them as well. The vitamins I recommend all come from whole food sources, or they are derived naturally (e.g. folic acid or cyanocobalamin derived from bacteria fermenting sugars), which means they act like food would in your body.
  • Additives, preservatives, artificial ingredientsI found these ingredients on the labels of some popular vitamin brands: Centrum had: Microcrystalline Cellulose, Pregelatinized Corn Starch, BHT (to retard Oxidation), Gelatin, Hydrogenated Palm Oil, Yellow 6 Lake; One a Day had: Microcrystalline Cellulose, FD&C Blue #2 Aluminum Lake, FD&C Yellow #5 (tartrazine) Aluminum Lake, FD&C Yellow #6 Aluminum Lake, Gelatin, Hydroxypropyl Methylcellulose. These preservatives, artificial colors and non-vegetarian friendly ingredients are not ones you want to be taking on a daily basis! Add that to the fact that the actual vitamins in these brands are synthetic and you’ve basically got a totally useless multivitamin on your hands.

What is the best vitamin regimen for me?

For people looking for a customized plan to fit your needs, along with vitamins to help with anti-aging and to reduce inflammation, contact me here!

For more general recommendations, I usually recommend that people take all these supplements below on a daily basis. At first, it can feel like a lot of vitamins! But it is SO worth it. Some are for immunity, some are for digestive health and some are for overall health. I’ve indicated which vitamins do what below so you can pick and choose, but if you’re ok with taking all of these vitamins each day – I’d take them all!

#1 | Best Multivitamins for Your Immune System (specific ones for Men and Women below)

All are made from whole food sources so it’s super easy to absorb, and have a gentle form of iron that won’t irritate your stomach. Choose one of the following below.

For Women:

  • Performance Lab Whole Food Multivitamin, 4 tablets a day. This vitamin contains 17+ essential daily vitamins + minerals that are bioavailable and absorb easily. They are vegan, allergen-free, gluten-free, non GMO, and super clean from an ingredients standpoint. This is a great all-around vitamin! They also have an ongoing buy 3 get 1 free offer (so if you buy 3 bottles, you get 1 free!)
  • Garden of Life Prenatal Multivitamin, 3 tablets a day. Even though Garden of Life is a prenatal, it’s actually great for non-pregnant women because the combination of vitamins/herbs are more beneficial than the regular women’s once daily. (Note: If you are pregnant, check with your OBGYN to make sure they are comfortable with you taking this prenatal – it contains holy basil which some OB’s recommend avoiding during pregnancy. I took this prenatal with both of my pregnancies and had no issues, but if you are pregnant, make sure your OB is ok with this prenatal before taking it)
  • Naturelo Whole Food Multivitamin, 4 tablets a day. It contains a high dose of magnesium so if you are sensitive to that it’s best to avoid this brand.
  • Mary Ruth’s liquid vitamin (for anyone who can’t swallow pills). This is a good option for those who do not like swallowing pills. It’s also a good all around vitamin for the family as it can be taken by women, men, and children. Just adjust the dosage based on who in the family is taking it.

For Men:

These are great for the same reason as the women’s vitamins – for just overall health and energy, but also makes sure you’re getting the proper nutrients to boost your immunity!

  • Performance Lab Multivitamin for Men, 4 tablets a day. This is my top pick for a men’s vitamin. It contains 17+ essential daily vitamins + minerals with food cofactors for optimal absorption. It’s a highly bioavailable vitamin calibrated for men’s specific nutritional needs. It’s also vegan, allergen-free, gluten-free, non GMO, and super clean from an ingredients standpoint. They also have an ongoing buy 3 get 1 free offer (so if you buy 3 bottles, you get 1 free!)
  • Garden of Life Men’s Once Daily Multivitamin, 1 tablet a day. This vitamin is specially formulated for men with prostate support in mind. It’s made from nutritious and organic whole foods and is a good option if you only want to take one vitamin a day.
  • Naturelo Whole Food Multivitamin for Men, 4 tablets a day. Naturelo has a Once Daily and the Whole Food. I recommend the Whole Food which is 4 tablets a day. It contains an organic fruit and vegetable blend, probiotic blend, energy blend, and brain, heart, and eye health blend. Just like the women’s vitamin, it has a high dose of magnesium so wouldn’t be a good option for people sensitive to magnesium.
  • Mary Ruth’s liquid vitamin (for anyone who can’t swallow pills)

#2 | Best Vitamins for Immune System: Vitamin C

The three vitamin C supplements below all have different benefits. I like to combine them to get comprehensive immune boost, but you can pick one, two, or all of these to take daily:

This is for all adults who need an immune boost. The bioflavonoids in both Solaray and C-Lyte help you to absorb the vitamin C better, and liposomal Vitamin C is a fat-soluble version of vitamin C that is highly bioavailable when taken with food. All 3 of these vitamins contain different forms of Vitamin C and different bioflavonoids – so I like taking them together to get that FULL immune boost!

#3 | Best Vitamins for Immune System: Vitamin D

Jarrow Vitamin D3 1000IU, 1 tablet a day is the one to get here. There are actually a lot of good Vitamin D3 brands out there, but I like Jarrow because it’s a reputable brand, the Vitamin D3 bottle isn’t too expensive, and the capsule doesn’t have any random ingredients added to it. This is for all adults who want to boost immunity and overall health – most of us don’t get enough Vitamin D and it’s really beneficial and necessary for our bodies!

#4 | Best Vitamins for Immune System: Turmeric with Curcumin Supplement

Naturo Sciences, 1 tablet a day or Truvani, 1 tablet a day. This is another area where there are a lot of brands with turmeric & curcumin – I like these two because they have black pepper and ginger added, it’s affordable, and it’s non-GMO (no random ingredients added). Turmeric with Curcumin is a powerful antioxidant with a number of health benefits (listed here). This is for all adults, to help with immunity and to reduce inflammation in the body.

#5 | Best Vitamins for Immune System: Fish Oil

Nordic Naturals, Ultimate Omega, 2 tablets a day. Nordic Naturals is my favorite fish oil brand: it’s all natural, non-GMO, nothing chemical added. Their fish oil is pure so you don’t get those “fishy burps” after taking it. And fish oil is great for all adults to take for heart health and cholesterol, reducing inflammation, and brain health.

#6 | Best Probiotic For Immune System

Garden of Life Once Daily Ultra, 1 tablet a day. I absolutely love Garden of Life’s probiotics. This one in particular, is excellent for immunity. Most of your immunity starts in your gut, so having a strong gut is essential to helping you to not get sick. The best probiotics have these strains in them (which are the most beneficial): L.Plantarum, L.Acidophilus, L.Brevis, B.Lactis, B.Longum – and Garden of Life fits the bill here. For anyone looking to improve immunity or gut health, this one is for you. If you need a probiotic that you can take with you on the go that doesn’t need refrigeration, I recommend this one for men, this one for women, and this one for pregnant women!

garden of life probiotics, best vitamins for immune system

#7 | Best Immune Booster Shake

Isagenix Immune Shake BoosterThis little powder (a tiny scoop mixed in either a smoothie, water, or even oatmeal) is seriously amazing. I’m convinced this is what has helped me to fight off virus after virus that my kids have brought into the house this winter! It’s made from a combination of Wellmune® beta-glucan, reishi, poria, and maitake mushrooms – and uses scientifically backed immune-health-supporting compounds to help prime, strengthen, and balance the immune system for better overall health. It’s also completely free of artificial colors, flavors, sweeteners, and is dairy-free, gluten-free, soy-free, kosher and vegetarian. If you buy just ONE thing to boost your immunity, get this and take it every day.

For those of you looking for a great multivitamin, or a daily vitamin regimen to help boost immunity and overall health, I hope this post helps you navigate the crazy world of vitamins and supplements out there!

CHECK OUT THESE OTHER VITAMIN GUIDES!

The Best Daily Vitamins for Adults to Help Boost Immunity - vitamins for adults, vitamins for women, vitamins for men, immunity booster for adults, immunity booster vitamins

146 responses to “The Best Vitamins for Immune System Support”

  1. Hi,

    Thank you so much for your information.
    I would like to Know what my 13 year old son could take for multivitamins.

    Or I would like to know así about a multivitamin product that is healthy for the whole family (not high in sugar). I forgot to ask you what is your professional opinion on BioSchwartz immunity boost capsules.

    Thank you so much for your nice website.

    • Hi Dimon! If your 13 year old can swallow pills, I’d recommend Performance Lab’s Men’s vitamins. It’s the best one on the market today and highly bio available. If he can’t swallow pills, I’d recommend Mary Ruth’s liquid vitamin. Regarding BioSchwartz immunity boost capsules – it looks like a good supplement to me! The challenge is that it includes a bunch of other vitamins that are included typical multivitamins that are fat-soluble (specifically Vitamins A and E) — so if you took that plus a multivitamin you’d likely be getting too much Vitamin A and Vitamin E. So I wouldn’t recommend taking it on the same day you take a multivitamin. You could just alternate days with this and a multivitamin if you really want to take it! Hope that helps!

    • Hi Christina! The multivitamin, Vitamin C, Vitamin D, Fish Oil and Probiotic should all be fine to take while breastfeeding (you should still check with your obgyn, but I took all of those while nursing and it was fine)! I would avoid the Turmeric and the Immune Booster since there isn’t enough research on either in terms of their effects while breastfeeding. Hope that helps!

  2. Hi, My name is janaki. I am glad I found your website. It’s truly amazing health resource. I am looking for probiotics and liquid multivitamin with iron For my 18 month old baby. We are pure vegetarian. What would you recommend for him.
    I appreciate your time .

  3. Hello! My name is Nancy, I have 2 children. One of them has autism spectrum and ADHD, eats a lot, but has a lot of difficulties concentrating and staying still. My other son has the autism spectrum, he doesn’t eat fruits, he doesn’t eat vegetables, he’s super picky for all food. I can’t get him to try new things, to see if he likes them or not. We think he has problems with some textures, and he will soon have an Occupational Therapy Assessment. You have a lot of concentration and anxiety problems. I would like to know if you could please give me your opinion and recommend some supplements for them. I am desperate, as they feel very frustrated at not being able to focus on very simple school problems. I appreciate your time!

    • Hi Nancy! While I’m not an expert on ADD, Autism, or ADHD, there are a few supplements that I have heard can help with concentration in kids (but make sure to talk to your pediatrician before you give any of these to your kids):
      1) Fish Oil,
      2) A B-Complex Vitamin,
      3) A Zinc, Magnesium and Calcium supplement like this one,
      4) A probiotic, and
      5) Rhodiola Rosea – which is an herb that can help with focus. I like this supplement for Rhodiola Rosea for kids.
      Another thing to keep in mind is that focusing/ADHD issues in kids can be exacerbated by dietary issues — like too many processed foods, too much added sugar and artificial flavors/colors in their diet. So I would make sure your kids’ diet is free of these as well. Hope that helps, let me know if you have any other questions!

  4. HI Anjali, Thank you for all your info it’s so helpful that you’ve sifted thru all the hard work for us! As far a the dual Vit C regimen you suggest which is 500mg Solaray + C-lyte (how many mg is in that?) – can we eat a daily dose of Vitamin C that is realistic and better instead on the absorption end of the benefits? I read that Clyte improves absorption, but how much Vit C is in there? Thank you!

  5. Hello, do you have another prenatal vitamin that you recommend besides garden of life? What do you think about the vitafusion vitamins?

    • Hi! The vitafusion vitamins are ok – they contain gelatin so they are not vegetarian friendly and they’re a little higher in sugar than I’d like (4g per serving). They also don’t contain food-based forms of the vitamins so they may not be as easily absorbed. Is there a reason you don’t want to take the Garden of Life vitamin? Let me know and I can help you find an alternative! Thanks!

  6. Hello Anjali, can I take the Moringa powder and other vitamin supplements like multi, probiotics,vit c ,omega 3 etc. together? And which biotin vitamin would you recommend ? Everyday my hair just falls out litterly 😔

    • Hi Maribel! Yes you can take them all together! For biotin / hair loss — I actually really like Nutrafol which is a biotin vitamin that includes other herbs that help with reducing hair loss and stimulating hair growth. Hope that helps!

    • Hi Maribel! Typically, most probiotics can be taken at any time of the day – so it’s really just personal preference in terms of what works best with your schedule!

      • Good morning Anjali,
        I didnt mention this to you. Iam a 49 yrs old going through perimenopause and have hypothyroidism. I do take levo for it for the thyroid I am taking magnesium, calcium, nortic algea omega3, n vitam c and the garden of life vaginal care probiotics. Can I still take the prenatal multi and the moringa powder? Are all of this still good to take or should I discontinue some of them? And which brand of biotin can you recommend. I heard the higher the mgs the better .Would 10,000mgs be good ?😥Thank you in advance for your time .

      • Hi Maribel! The prenatal multi will give you a double dose of magnesium, calcium and Vitamin C (since you’re already taking those separately). Since I’m not there in person to talk through all of your health conditions / diet / etc. with you, I’d recommend asking your doctor whether doubling up on those particular vitamins is an issue or not. I replied to your other question about biotin and hair growth supplements in your other comment!

  7. Hi Anjali, my kids have never had supplements in part because I have been afraid of buying junk/bad meds- I’m scared about the coronavirus and definitely going to the store tomorrow and buying something. My oldest is 12 Yrs old -asthmatic and allergic to nuts. Little one is 6 and healthy. Recommendations?
    Thanks for your research and In helping us make a healthy choice!
    Elsie

    • Hi Elsie! I’d recommend FirstDay for both of your kids – it’s super high quality, free from all allergens and will work for both of your kids. If your 12 year old can swallow pills, they can also move to an adult vitamin either now or when they’re 13 (depending on what your pediatrician prefers). But if you want to use the same vitamin for both, FirstDay is the way to go!

  8. Hi Anjali

    For Adult men, How does Naturelo One Daily multi vitamin for men compared to Garden of Life. I understand you recommended, either Garden of Life once daily or the Naturelo Whole 4 Tablets daily. The 4 Tablets option is on the expensive end, and I leaning towards the one daily. Comparing to Garden of life, Naturelo seems to be better. Especially, Garden of life has Onion, which we don’t take (No garlic as well). Please suggest

    • Hi Rakesh! Honestly from an ingredients standpoint they are pretty comparable, but Naturelo has a higher concentration of certain vitamins like Magnesium, etc. Which one to take usually depends on how much of each vitamin you want to be supplementing with. However, since you can’t have onion – Naturelo would absolutely be the right fit for you!

  9. Hi Anjali,

    Happy New Year! When I last reached out to you, my little girl was 2.5 years old. She is going to be 4 years old next month. Cannot believe how fast time flies! Per your wonderful recommendation I had been giving her the Olly Kids Super Foods Gummy Multivitamin; however, I can no longer find it in retail stores. I can only find it on Amazon, and I do not like purchasing foods and supplements through Amazon. What would be a great replacement? I also need your help with an Omega 3 and probiotic as well.

    Since I last spoke with you, I had my second child. He is turning 18 months old next month. What supplements would be good for his age?

    Both of my kids are extremely picky eaters with very small appetites so I greatly appreciate your help.

    Thank you and look forward to hearing from you!
    Sheila

    • Hi Reita! Standard Process seems to have good sourcing practices for their vitamins and good ingredients, but I haven’t found a vitamin from them that is more like a multivitamin (it seems you have to buy each vitamin separately which can get very expensive) – which is why I haven’t included them on my list here. Hope that helps!

  10. Hi anjali!

    I’m considering getting the immune booster for both myself and my son. Lately, he is coming home sick all the time this winter season. I’m gonna also change his multi because he’s currently taking smarty pants & I don’t think they’re effective enough. On top of it, we now have a 6 week old and he too is getting all of my toddler’s germs. Very scary to see such a small baby coughing and full of mucus. Anyways… Have you ever given the isagenix immune booster to your kids? My toddler is 2.5 yrs old, so was think of maybe giving him 1/4 scoop since it’s 1/2 scoop for 4 year olds. Please let me know!! Thanks 🙂

    • Hi Schweta! That’s a great question! I haven’t given the Isagenix Immune Booster to my toddler, but have given it to my older daughter (who is almost 6). I would ask your pediatrician if they feel comfortable with you giving the Isagenix Immune Booster to your 2.5 year old and get their advice on the dosage as well. And of course, for you, the Immune Booster would be perfect! Hope that helps, let me know if you have any other questions!

      • Thanks, I’ll touch base with our pediatrician. As for multivitamin rec, do you have another one for a 2.5 year old other than smarty pants?

      • Hi Schweta! Yes I do! I like First Day Vitamins as well. They’re technically meant for kids aged 3+, but if your pediatrician is ok with you starting it a bit early for your toddler, I’d recommend it. I give my 2.5 year old a half dose and it works for us!

  11. Hi,Is there an adult gummy multi that you choose as a runner up? I was looking at the smarty pants adult versio s or the olly brand?

    • Hi Dawn! The Smarty Pants Adult Gummy has 8g sugar per serving (almost as much as a fun sized Milky Way bar!) which is way too much to be eating on a daily basis. For Olly, did you mean this one? If so, the ingredients look good but it’s not that comprehensive of a multivitamin (e.g. no whole foods added) so I’m not sure you’d get as much benefit from it. But it’s low in sugar and has good ingredients otherwise! Hope that helps!

      • Hello Anjali!

        I wanted to know what are your thought on the Organic Womens Vitafusion multivitamin gummies?

      • Hi Ravaea! I’m not a fan of that vitamin because it has 6g added sugar per serving! That’s the equivalent to eating half a fun sized snickers bar every time you take your vitamin!

    • Hello Anjali, I wanted to thank you again for the recommendations you gave me in regards of which multivitamins to give to my daughter. My husband and I have been taking multivitamins from garden of life, Nortic algea omega 3, Veglife magnesium and vitamin C . Can you give me your opinion on Veglife products. I started taking GOL probiotics for women 40 billion and I drink golden milk(tumeric)almost everyday My husband and I were in a head on collision 7 years ago I was 5 months pregnant. With the grace of god we were fine . I just had bruises from the seat belt and my husbands right hand thumb bented backward because he tried to block the air bag from hitting my belly. Three years after the accident doctors say our bodies were in shock that we didn’t feel anything back when it happened. Now we both suffer from arthritis, dislocated disc, bulging disc.back pain everyday and I was diagnosed with hypothyroidism .He suffers the most can hardly walk and sleep. We heard about Maringa plant that it works wonders . We are so tired of the pain,going to doctors when they can’t even help they just pop us with pain killers . We dont like taking that stuff I tried to look for natural things. What do you think of the Maringa? Sorry for my long story but I really need to find something for him to take . I’m desperate.
      Please let me know ,Thank you…

      • Hi Maribel! I’m so so sorry to hear about all this! To your questions — the VegLife magnesium (if it’s the one combined with Vitamin D and calcium) looks good to me. Same with the Veglife vitamin C! It looks just fine! Regarding Moringa – it is an anti-inflammatory plant so it might help with pain management and pain caused by inflammation. I like this Organic Moringa powder — or if you’re looking for Moringa Capsules, this one is great. I’d also recommend trying this turmeric supplement which has anti-inflammatory properties as well. Hope that helps! And I hope you both feel some relief soon!

      • Hi Anjali,
        Thank you for responding. I will definitely look into what you recommend for us. I greatly appreciate you taking the time looking into my post. I will make sure to let you know how it turned out for us.

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