Supplements for the Immune System:

The 15 most researched

Introduction

After menopause, your body takes on new challenges, and your immune system isn’t immune to the changes. Hormonal shifts, a drop in muscle mass and slower digestion can quietly chip away at your immune defences, leaving you more prone to respiratory infections, colds and other health conditions. It’s not all doom and gloom, though. With the right supplements for the immune system and some healthy lifestyle choices, you can give your immunity the boost it needs to keep you feeling vibrant and well.

Of course, nothing beats a well-balanced diet packed with nutritious whole foods. These are the foundation of a strong immune system, providing your body with essential nutrients like vitamin C,D and E and B vitamins. But being honest, postmenopause brings its own set of challenges. Smaller appetites, a less competent digestive system and the same repetitive meal choices can leave your plate falling short on nutrients. Add to that nutrient-depleted soils and the pace of daily life, and you’ve got a recipe for unmet dietary needs.

Enter supplements for the immune system. They’re not replacements for real food, but they’re an excellent way to bridge the gap and give your immune system the extra support it craves during this stage of life.

In this blog, we’ll uncover how menopause reshapes your immune system and dive into the 15 most researched supplements that can support you.

How a woman’s body changes postmenopause

If you understanding a little about how your body changes, then you’ll be better equipped to decide if you need supplements or not, and which ones might be best for you.

1. Reduced oestrogen = reduced immunity

Estrogen helps keep the mucus barriers in the gut, airways and genitourinary tract healthy. With reduced estrogen, these barriers weaken, leaving women more susceptible to illnesses like colds, flu, urinary tract infections.

2. Digestive changes and nutrient absorption

The digestive system also changes with age. Slower digestion and a reduction in stomach acid can make it harder to break down and absorb essential nutrients like calcium, magnesium, iron and B vitamins. These nutrients are vital for immune function, energy and metabolism.

3. Increased risk of nutrient deficiencies

Dietary changes, smaller appetites, and eating the same meals week-in, week-out, can lead to nutrient gaps. Postmenopausal women are particularly at risk of deficiencies in Vitamin D, Zinc, Magnesium, and Omega-3 fatty acids, which are essential for immune resilience.

4. Loss of muscle mass

Sarcopenia, the natural decline in muscle mass with age, becomes much more pronounced after menopause. Muscles play a critical role in metabolic health and immune regulation.

Muscles release proteins called myokines during exercise. These proteins have anti-inflammatory properties. So loss of muscle mass lead to a reduction in myokines which in turn can potentially lead to chroinc inflammation and weaker immune function.

5. Chronic inflammation
Oestrogen has natural anti-inflammatory actions in the body. Therefore, lower levels can cause inflammation to rise. The trendy word these days is “inflammaging”. This inflammation can increase the risk or severity of conditions like osteoporosis, cardiovascular disease, and autoimmune disorders, like rheumatiod arthritis.

Vitamins for Immune Health

1. Vitamin C 🍊

• What It Does: Antioxidant Vitamin C supports white blood cells, protects against oxidative stress (a.k.a. “rusting”), and strengthens your body’s first line of defence to protect against infection.
• Evidence: A systematic review in the Nutrients Journal (2017) showed that enough vitamin C reduced the duration of respiratory tract infections 🤧. Another meta-analysis linked it to less severe colds, particularly in those under physical stress, like athletes.
• Fun Fact: Humans can’t make Vitamin C, so we rely entirely on food and supplements!
• Dosage: 500-1,000 mg daily during the flu season or when symptoms appear. The upper limit is 2,000mg.
• Caution: High doses (over 2,000 mg) may cause temporary digestive issues like diarrhoea. Don’t take with aluminum-containing antacids. Excessive Vitamin C may interfere with anticoagulants like warfarin and cause kidney stones in predisposed individuals.
• Food Sources: Oranges 🍊, strawberries 🍓, kiwi 🥝, bell peppers 🌶️, broccoli 🥦, and Brussels sprouts.

2. Vitamin D 🌞

• What It Does: Often called the “sunshine vitamin,” Vitamin D plays a crucial role in supporting a healthy immune response and bone health 🦴. Vitamin D deficiency is common, especially in northern latitudes and through the winter months.
• Evidence: A meta-analysis published in the BMJ (2017) found that Vitamin D supplementation protected against acute respiratory infections, particularly in those with low vitamin D levels.
• Dosage: Recommended daily dose: 1,000–4,000 IU (25–100 mcg) per day, depending on individual needs and deficiency levels. It’s important to test your levels regularly. Your GP can do this for you, or I can help.
• Caution: High doses can lead to hypercalcemia. Consult a healthcare provider before starting high-dose supplementation. May interact with certain medications, including steroids and weight loss drugs.
• Food Sources: Fatty fish 🐟 (salmon, mackerel), egg yolks, dairy products, fortified plant milks and mushrooms exposed to UV light. Make Vitamin D a habit by pairing it with your morning tea – preferably with a healthy fat like avocado toast for better absorption.

Most researched vitamins for immune health

3. Vitamin E 🌻

• What It Does: Vitamin E is a fat-soluble powerful antioxidant that helps protect immune cells from oxidative damage caused by free radicals. Free radicals are the normal molecules made by the body’s cells during metabolism.⚡
• Evidence: A study in the Journal of the American Medical Association (2004) found that Vitamin E supplementation improved immune responses in elderly individuals.
• Dosage: 15 mg daily as part of a multivitamin or standalone supplement.
• Caution: High doses may increase bleeding risk, especially in those taking blood thinners. May interact with chemotherapy drugs and statins. Talk to your GP or nutritionist before supplementing.
• Food Sources: Nuts 🌰 (especially almonds), seeds 🌻, vegetable oils, wholegrains and green leafy vegetables 🥬.

4. Vitamin A 🥕

• What It Does: Vitamin A is essential for maintaining the integrity of your skin and mucous membranes, which act as the body’s first line of defense against infections. It also supports the production of immune cells like T-cells, which are critical for adaptive immunity (e.g. making antibodies).
• Evidence: Research published in Nutrients (2018) highlights Vitamin A’s role in reducing the severity of respiratory infections and enhancing the body’s ability to fight off pathogens (infectious microbes).
• Dosage: The recommended daily allowance (RDA) is 700 mcg for women, but intake should not exceed 3,000 mcg to avoid toxicity.
• Caution: Excessive Vitamin A supplementation can lead to toxicity, causing nausea, dizziness, and even liver damage.
• Food Sources: Sweet potatoes 🍠, carrots 🥕, spinach 🥬, and liver 🐄 are excellent natural sources of Vitamin A. Beta-carotene, found in brightly coloured fruits and vegetables, is converted into Vitamin A by the body.

Minerals for Immune Health

5. Zinc⚡

• What It Does: It’s essential for immune system function because it helps immune cells, T cells and natural killer cells, develop. Zinc aids immune cell communication; reduces inflammation; protects tissue barriers in the body, and is important for good wound healing.
• Evidence: A Cochrane Review (2013) found zinc lozenges reduced cold duration by 33% and that zinc lozenges may shorten the duration of the common cold 🤒 when taken within 24 hours of symptom onset.
• Dosage: 15 mg per day for adults. Can be taken daily for general immune support or at higher doses (up to 75 mg) at the onset of a cold for a short duration (a few days).
• Caution: Long-term high doses can interfere with copper absorption. Do not take high doses for long periods. May interact with certain antibiotics and diuretics.
• Food Sources: Oysters 🦪, beef 🥩, pumpkin seeds 🎃, lentils 🍲, and whole grains

Most researched minerals for immune health

6. Selenium 🥜

• What It Does: Selenium is a trace mineral crucial for immune function & acts as an antioxidant. Selenium boosts immune cells and reduces inflammation.
• Evidence: A British Journal of Nutrition (2018) study showed Selenium enhanced immune responses in older adults.
• Dosage: 50–200 mcg daily. The recommended daily dose is about 55mcg/day.
• Caution: High doses can be toxic; consult before high-dose supplementation. Over-supplementation may cause brittle nails or hair loss.
• Food Sources: Brazil nuts 🥜seafood 🐟poultry 🍗 and whole grains. poultry 🍗.

7. Magnesium 🌿

• What It Does: Magnesium is a powerhouse mineral that supports immune cell activity, reduces inflammation, and activates Vitamin D, which is essential for immunity. Low magnesium levels have been linked to increased oxidation (rusting), higher inflammatory markers like interleukin-6, and impaired immune function, making it a critical nutrient for overall health.
• Evidence: A Nutrients (2020) review highlighted Magnesium’s role in improving immune response, reducing inflammation, and enhancing stress resilience, especially in times of illness or high stress.
• Dosage: The recommended daily intake for adults is 300-400 mg, depending on age and sex.
• Caution: Excess magnesium from supplements can cause temporary digestive issues, such as diarrhea. People with kidney conditions should consult a healthcare provider before supplementing, as impaired kidneys may not regulate magnesium levels properly.
• Food Sources: Magnesium-rich foods include spinach 🥬, almonds 🌰, avocados 🥑, and dark chocolate 🍫. A diet rich in whole grains, nuts, seeds and leafy greens can naturally boost your magnesium intake.

Probiotics for Immune Health

8. Probiotics 🦠

• What They Do: Probiotics are beneficial bacteria that support gut and immune health. As 70% of our immune cells are found in the gut, particularly the large intestine (colon), probiotics are an essential supplement to consider for immune health. To learn more about probiotics, you may enjoy reading my blog, “Probiotics after Antibiotics”.
• Evidence: A meta-analysis in the Cochrane Database of Systematic Reviews (2015) found that probiotics were better than placebo in reducing the incidence and duration of acute upper respiratory tract infections. Probiotics can help restore a healthy gut microbiota, which is crucial for immunometabolic balance.
• Dosage: Typical dose is about 1-10 billion CFU/day. Ideally seek nutritional advice to determine if you need a broad spectrum probiotic or specific individualised strains like Lactobacillus rhamnosus GG, Saccharomyces boulardii.
• Caution: Build up dosage amounts gradually to avoid digestive bloating or wind.
• Food Sources: Live yogurt 🍦, kefir 🥛, sauerkraut 🥬, kimchi 🌶️.

Below is a summary of specific probiotic strains, their observed benefits, and supporting references:

Botanicals for Immune Health 

9. Elderberry 🍇

• What It Does: Elderberry has been used for centuries in traditional medicine 🌿 and is known for its immune-boosting properties. It has been shown to reduce the duration of colds & flu🤒.
• Evidence: A meta-analysis published in Complementary Therapies in Medicine (2019) found that elderberry syrup significantly reduced upper respiratory symptoms caused by viral infections 🤧.
• Dosage: 150-300 mg of elderberry extract per day for prevention or up to 1,000 mg per day for acute infections 🚑.
• Caution: Raw elderberries can be toxic, causing cyanide poisoning. ☠️ and should be avoided. Use only commercially prepared supplements!

10. Echinacea 🌼

• What It Does: Echinacea is a popular herbal supplement known for its potential to stimulate the immune system.
• Evidence: A Cochrane review (2014) suggested that Echinacea might have a small preventive effect on colds 🤒 but results were inconsistent across studies.
• Dosage: Typical dose: 300-500 mg of dried herb extract three times daily. Often taken at the first sign of a cold or throughout the winter months for prevention.
• Caution: May cause allergic reactions in people sensitive to daisies or related plants 🌼. Can interact with immunosuppressants and may affect liver enzyme levels. Consult with your GP if you take these medications or have impaired liver function.

Elderberries & Echinacea

11. Turmeric (Curcumin) 🫚

• What It Does: Reduces inflammation and supports the immune cells.
• Evidence: A Frontiers in Immunology study showed Curcumin boosted immunity.
• Dosage: 500-1,000 mg daily, paired with black pepper for better absorption.
• Caution: Avoid taking turmeric supplements before surgery or if you have a bleeding disorder. Turmeric can interfere with certain medications like statins, antidepressants, and antihistamines. Consult with your GP.
• Food Sources: Turmeric root 🫚.

12. Garlic 🧄

• What It Does: Garlic has been used for centuries for its medicinal properties. It reduces cold symptoms and supports overall immunity.
• Evidence: A systematic review in the Journal of Nutrition (2016) found that garlic supplementation may reduce the severity of cold symptoms. It’s also super-good for heart health.
• Dosage: Typical dose is about 600-1,200 mg aged garlic extract/day.
• Caution: May increase bleeding risk, so don’t take alongside blood thinners – consult your GP. Causes bad breath or digestive discomfort if suffering from IBS because it is a high FODMAP food.
• Food Sources: Fresh garlic cloves 🧄 and garlic powder.

Turmeric and garlic

13. Beta-Glucans 🍄

• What It Does: Beta-glucans are complex sugars found in certain fungi & plants that can activate immune cells and reduce respiratory infections.
• Evidence: A review published in Annals of Translational Medicine (2016) found that beta-glucans can enhance innate immune responses & potentially reduce incidence of respiratory infections.
• Dosage: Typical dose is about 250-500 mg/day.
• Caution: Generally well-tolerated but may cause digestive discomfort; consult if on immunosuppressants.
• Food Sources: Mushrooms 🍄(shiitake & reishi), oats 🌾 and barley.

14. Omega-3 Fatty Acids 🐟

• What It Does: Omega-3 fatty acids are essential anti-inflammatory fats supporting overall health, cell membrane flexibility and immune function.
• Evidence: A review found omega-3s can help immune cells work well and reduce inflammation (Journal of Leukocyte Biology).
• Dosage: Typical dose is about 250-500mg combined EPA/DHA/day; taken daily as part of a healthy diet.
• Caution: May increase bleeding risk especially at high doses; interacts with blood thinners.
• Food Sources: Fatty fish 🐟 like salmon, sardines, mackerel, anchovies, trout, herring, flaxseeds🌱chia seeds🌾and walnuts 🌰.

15. Quercetin 🍎

• What It Does: Quercetin is a powerful plant compound with anti-inflammatory, antioxidant, and antiviral effects. It helps regulate immune responses, reduce oxidative stress, and may block virus replication, making it valuable for viral infections.

• Evidence: A Nutrients (2020) review found that Quercetin supplementation reduced the incidence and severity of upper respiratory infections.

• Dosage: A common dosage is 500-1,000 mg per day, often split into two doses. It’s best taken with a meal to improve absorption.

• Caution: High doses may cause mild digestive upset or headaches in some individuals. Quercetin can interact with certain medications, including blood thinners, antibiotics, and corticosteroids. Consult a healthcare provider before starting supplementation if you’re on medication.

• Food Sources: Quercetin is naturally found in apples 🍏, onions 🧅 (especially red onions), green tea 🍵, berries 🍓, and broccoli🥦. Incorporating these foods into your diet is a safe and effective way to boost your quercetin levels.

Green tea contains quercetin, mushrooms contain beta glucans & oily fish contain high levels of anti-inflammatory omega 3 fats

Conclusion

Supplements are a convenient way to give your immune system that extra support, but they’re not a magic fix. Think of them as your wellness sidekick, there to support your body when life gets busy or your diet isn’t quite hitting the mark. The real power comes from the lifestyle foundations you build. Nourishing your body with whole, nutrient-packed foods, staying active, managing stress, and prioritising quality sleep is paramount.

After menopause, your body’s needs change, and the right supplements can help fill those gaps, especially for nutrients like Vitamin D, Zinc, and Magnesium that can be harder to get from food alone. But remember, food should always come first. Supplements work best when they’re complementing a balanced, whole-food diet – not replacing it.

It’s also important to approach supplements with intention. Talk to a healthcare professional to ensure what you’re taking aligns with your personal needs and doesn’t interact with any medications. And don’t skimp on quality. Choose trusted brands that deliver what they promise.

Your immune system is at its strongest when every part of your lifestyle works together. With thoughtful choices and a focus on what your body truly needs, you can feel more resilient, energised, and ready to face whatever life throws your way.

Contact me today for a free 15 minute chat, and let’s start your journey toward improving your immune system. 

References

Vitamin C: Nutrients (2017) – Vitamin C and immune function
https://ww.mdpi.com/2072-6643/9/11/1211

Vitamin D: BMJ (2017) – Vitamin D and acute respiratory infections
https://www.bmj.com/content/356/bmj.i6583 https://pubmed.ncbi.nlm.nih.gov/30675873/

Vitamin E: JAMA (2004) – Vitamin E supplementation in the elderly
https://jamanetwork.com/journals/jama/fullarticle/198586

Vitamin A: Proceedings of the Nutrition Society (2010) – Vitamin A and immune function https://doi.org/10.1017/S0029665110000019

Zinc: Cochrane (2013) – Zinc and the common cold
https://doi.org/10.1002/14651858.CD001364.pub4 https://pmc.ncbi.nlm.nih.gov/articles/PMC5748737/

Selenium: British Journal of Nutrition (2018) – Selenium and immune resilience
https://doi.org/10.1017/S0007114517003171

Magnesium: Nutrients (2020) – Magnesium’s role in immunity and inflammation https://www.mdpi.com/2072-6643/12/10/2992

Elderberry: Complementary Therapies in Medicine (2019) – Elderberry for respiratory infections
https://doi.org/10.1016/j.ctim.2019.102226

Echinacea: Cochrane (2014) – Echinacea for the prevention and treatment of colds
https://doi.org/10.1002/14651858.CD000530.pub3 Molecules (2018) – A Review on Curcumin and Echinacea https://pmc.ncbi.nlm.nih.gov/articles/PMC6278270/

Turmeric: Journal of Clinical Immunology (2017) – Curcumin’s role in immune modulation https://doi.org/10.1007/s10875-017-0426-4

Probiotics: Cochrane Database of Systematic Reviews (2015) – Probiotics and respiratory infections. https://doi.org/10.1002/14651858.CD006895.pub3

Garlic: Journal of Nutrition (2016) – Garlic and immunity
https://academic.oup.com/jn/article/146/2/389S/4584834

Beta-Glucans: Annals of Translational Medicine (2016) – Beta-glucans and immunity
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924175/

Omega-3 Fatty Acids: Journal of Leukocyte Biology – Omega-3s and immune health
https://doi.org/10.1189/jlb.0314190

Quercetin: Nutrients (2020) – Quercetin and respiratory infections
https://www.mdpi.com/2072-6643/12/7/2224

General:

https://ods.od.nih.gov/factsheets/ImmuneFunction-HealthProfessional/

https://pmc.ncbi.nlm.nih.gov/articles/PMC7019735/https://pubmed.ncbi.nlm.nih.gov/10944478/

https://pmc.ncbi.nlm.nih.gov/articles/PMC6278270/

https://pmc.ncbi.nlm.nih.gov/articles/PMC8026097/

https://jneuroinflammation.biomedcentral.com/articles/10.1186/s12974-020-01998-9?utm_source=chatgpt.com