Key Takeaways
Drinks rich in vitamins A, D, E, C, B-complex, zinc, selenium, and iron support the normal function of immune cells and barriers like skin and the gut lining.
Fermented drinks supply probiotics for gut health, functional juices and teas can offer antioxidants, and supplement powders or wellness shots can deliver targeted nutrients conveniently.
Use vitamin C to enhance iron absorption, avoid nutrient interference, and include prebiotic fiber to maximize gut health.
We’re all familiar with the advice to “drink plenty of fluids” when you’re feeling run-down. While hydration is essential for supporting immune function, do some drinks support the immune system more than others? From fruit juices and probiotic drinks to supplement powders and wellness shots, the list of immune drink choices is long. Determining which options deliver the most nutritional value isn’t always easy. In this guide, we compare which drinks provide the best immune support and give you tips for maximizing their benefits.
Immune-boosting drinks vary widely in their composition and benefits, with different categories promising various benefits. While no drink can enhance immune function beyond the body’s natural capacity, adequate nutrient intake supports normal immune function.
When you’re shopping for an immune-boosting juice or other drink, look for those with a high percentage of your recommended daily value (DV) for the following vitamins and minerals.
Vitamins A, D, and E play roles in how immune cells become specialized for a particular job and move about the body.
Vitamin A supports the structure and function of primary barriers like the skin and respiratory tract.1 It also supports the normal development and function of T and B cells.2
Vitamin D supports the production of proteins that are part of the body’s natural defense system.3
Vitamin E is an antioxidant that helps protect cell walls in barrier tissue from environmental stress.4
From fermented beverages to functional juices and wellness shots, these immune drinks offer a range of nutrients and bioactive compounds that support your body’s natural defense system.
The GI tract is one of the immune system’s key hubs. It’s also home to trillions of microbes, including “good bacteria” that help educate the immune system to distinguish between harmful invaders and your own cells.11 The gut microbiome also helps maintain balance and support the integrity of the gut lining.12
Fermented drinks like kefir and kombucha contain live bacteria that support a more diverse and effective microbial community.13 Kombucha also contains tea-derived polyphenols, potent antioxidants.14 Look for products labeled with ‘live cultures’ to ensure probiotic content.
How you consume drinks for immune support can affect how much benefit you get from them.
Use vitamin C to unlock iron.
When drinking veggie juice (which usually contains plant-based iron), add a squeeze of lemon. Vitamin C changes the “chemical shape” of iron for easier absorption.23
Avoid nutrient “traffic jams.”
High doses of calcium or iron can block the absorption of zinc.24 Try to consume zinc-fortified drinks separately from dairy-heavy meals or iron supplements.
Don’t forget prebiotics.
If you’re relying on fruit juice for immune support nutrients, look for options with pulp. When making smoothies, blend whole fruits and vegetables and add chia or flaxseeds. Prebiotic sodas are also available. These strategies ensure that probiotic drinks like kombucha are paired with complementary dietary fiber that feeds healthy gut bacteria.
Juices can provide a variety of essential vitamins, minerals, and antioxidants to complement a diet of nutrient-rich whole foods, and fermented drinks can supply probiotics for additional support. Popular powder supplements can help fill common nutrient gaps by providing a boost of a few targeted nutrients. A foundational nutrition supplement like AG1, on the other hand, addresses multiple nutrient gaps at once.
AG1 combines over 75 vitamins, minerals, and whole-food-sourced ingredients, including prebiotics and probiotics that promote a healthy gut and support immune defense. Unlike a one-time immunity shot, AG1 is designed to be a daily habit that helps fill common nutrient gaps and supports whole body health—including immune health.25
For many people, vitamin C is the go-to immune booster when they want extra immune support—and for good reason. Vitamin C supports the function of innate immune cells, helping them respond to stressors, while protecting them from damage.5 6
B vitamins, including B6, B12, and folate (B9), support immune cell function in the GI tract.7
Zinc, selenium, and iron provide the structural and communications support required for immune health. Zinc is a cofactor for over 300 enzymes, supporting the growth and differentiation of immune cells.8 9 Selenium is incorporated into “selenoproteins” that support antioxidant defenses and help regulate the immune response.10
Tea and herbal infusions often make excellent antioxidant drinks. Green tea and matcha contain catechins, antioxidant polyphenols that have also been shown to support immune cell function.15 Elderberry, echinacea, and ginger teas are also good sources of antioxidants.16,17,18
In addition to its many nutrients, beetroot juice contains antioxidants as well as dietary nitrates that support healthy blood flow.19
Orange juice is an immune support staple with its vitamin C and folate content, but tomato juice is an often-overlooked alternative that also provides magnesium and lycopene, an antioxidant.20
While there’s no substitute for juices and whole foods, supplements can help fill common nutrient gaps. There are many drinkable powders available that provide a convenient dose of vitamins—typically vitamin C, though they sometimes also include B vitamins or small amounts of zinc.
Wellness shots are small-volume, high-concentration drinks that usually feature bioactive spices like ginger or turmeric. Both of these contain antioxidants, while ginger has also been studied for its anti-nausea and pain relief properties.21,22