5 Supplements to Take with Zinc for Immunity

Zinc is one of the most important minerals for immune health. In addition to its essential role in immunity, research shows that taking zinc with certain supplements can further boost immune function by supplementing its effects, especially if you are already deficient in the nutrients provided by these supplements.

1. Vitamin C May Help Protect Cells

Vitamin C and zinc are a pair of well-studied nutrients for immune support. Studies show that taking 1,000 to 2,000 mg of vitamin C and up to 30 mg of zinc per day can shorten colds and even reduce symptoms.

Each has its own role in supporting the immune system, but together they can help the body respond more effectively to certain infections.

Vitamin C itself supports the skin and mucous membranes, ensuring that pathogens have more difficulty entering the body. It also helps immune cells move to sites of infection, kill microbes, and protect against oxidative stress during inflammation.

When combined with zinc, vitamin C may have even more powerful immune effects. Zinc helps develop and activate key immune cells, while vitamin C protects cells from damage.

This means that as a duo, they help immune cells fight pathogens and keep the immune system functioning properly. Additionally, they can even collaborate to reinforce physical barriers.

2. Vitamin D May Help Reduce Inflammation

Both vitamin D and zinc support immune function, but their combined strength is particularly useful for regulating inflammation and promoting a balanced immune response.

Research shows that taking vitamin D with zinc can improve the effectiveness of both nutrients, and that vitamin D may even help cells retain more zinc, thus amplifying the benefits of zinc.

Vitamin D itself helps the immune system respond appropriately to germs by regulating inflammation. When combined with zinc, vitamin D can help the body maintain a balanced immune response.

Together, they strengthen immune cells that help keep the immune system balanced, reduce inflammation, and allow the body to fight infections without overreacting.

3. Vitamin E helps the body make immune cells

Vitamin E and zinc may work together to protect immune cells and help the immune system fight infections in several ways.

Vitamin E is a powerful fat-soluble antioxidant that protects immune cells from damage and helps white blood cells function properly. In some people, such as older adults, taking vitamin E has been shown to improve immune responses and may reduce the risk of respiratory infections.

Zinc works with vitamin E to support the body’s antioxidants and promote the development of immune cells. Together, they can stimulate the white blood cell response and keep skin and mucous membranes healthy.

This is especially helpful for older adults or anyone experiencing high oxidative stress, as it helps the immune system respond better to certain challenges.

4. Vitamin A helps strengthen protective barriers

Vitamin A and zinc may work better together by strengthening the body’s protective barriers and helping the immune system respond appropriately to infections.

Vitamin A helps keep skin, intestines, and airways strong to block germs. It also helps immune cells develop properly. In addition to this, it can help immune cells to properly “communicate” with each other, so that the immune system functions effectively without overreacting.

When zinc and vitamin A work together, they help strengthen the body’s protective barriers, promote white blood cell activity, and further support a strong antibody response. Taking both supplements may help improve immune outcomes more than either nutrient alone, which is especially important for people with low nutrient levels or malnutrition.

5. Elderberry May Add Antioxidant Protection

Although less studied than some vitamins, some research suggests that taking elderberry may support the body’s response to respiratory infections.

Elderberry alone contains antioxidants and has been studied for its potential to reduce the duration and severity of cold and flu symptoms.

Together, elderberry and zinc can provide complementary support: zinc helps the immune system function properly, while elderberry can add antioxidant protection and help the body respond to infections.

This combination may support overall immune health; however, additional research is needed to fully understand its potential benefits.