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The Best Immune System Support Vitamin Supplement For Vegans In 2025

Last Updated: January 20, 2025

I don't know about you, but the immune system is something that I find important no matter what time of the year it is.

Having a strong sense of understanding of what the immune system is, how it plays a role in your everyday life, and how to keep it strong is something that will help you long-term.

And not just for yourself but also for future generations and current people in your waking relationships.

Knowledge is power, and sometimes you just can't get all the nutrients from food sources and need to take the leap of faith into a trusty supplement so you don't have doctor visits and less future medications.

If you're not in the mood to read the full post and just want the recommendation, here's the TLDR: Performance Lab Immune is the best immune system support vitamin for vegans in 2025.

Key Takeaways

  • A strong immune system thrives on a blend of nutritious foods, restful sleep, stress management, and mindful supplementation.
  • Chronic stress disrupts immune cell function and increases inflammation, weakening your body’s natural defenses. Prioritizing relaxation techniques and mindfulness practices helps maintain balance.
  • Supplements can help bridge gaps. Even with a healthy diet, supplements like Performance Lab Immune ensure your body receives essential nutrients like vitamin D, vitamin C, zinc, and selenium for optimal defense and vitality.

What is the Immune System?

Inside your body, as you are sitting here reading this right now, is a magical system hard at work. This system is called the immune system. The immune system work as your body's personal army, standing guard 24/7. The immune system protects you from invaders like harmful germs, viruses, bacteria, and all those pesky pathogens floating around.

Your immune system is made up of an intricate network of cells, tissues, and organs working together like a symphony.

White blood cells are the rock stars of this ensemble that patrol your bloodstream and tissues, ready to take action on anything that doesn't belong.

Meanwhile, your lymphatic system acts as a secret highway, transporting immune system cells to where they're needed most, keeping your system strong and in check.

Also inside your body helping your immune system is the spleen and thymus. You can think of these are your body's wise sages, training and managing the warriors.

Your immune system knows when to fight and when to rest, creating harmony within your body. And when you nurture it with love—through nourishing foods, deep breaths, restorative sleep, the right supplements, and add a sprinkle of mindfulness—it thrives, keeping you radiant and resilient.

  • Your immune system knows when to fight and when to rest, creating harmony within your body.

Why You Need To Support Your Immune System

Your immune system naturally does a lot for you so it's important to take action protecting it, so it can continue to protect you.

And while eating healthy is one of the best things you can do for our immune system, there are also other factors that interfere with how well it operates and affect immune system function as a whole.

You want to think of your immune system as a whole body - and treat it as such.

Stress

Stress. Need I say more?

Stress is huge and impacts nearly every function in the body, but has a profound impact on immune health and the immune system.

Acute stress can be beneficial for boosting immunity and up-regulating immune defenses, almost like giving your cells a good pep talk, but when it becomes chronic, it turns problematic and leads to an increased risk of diseases.

Chronic stress, which lasts long term, will flood your body with a hormone known as cortisol, which can lead to the immune system becoming resistant to a regular supply of cortisol signals.

When a build-up of cortisol happens, an increase of inflammatory cytokines occurs, weakening your immune system function (1). The production of high cortisol causes fewer receptors to be products in your immune cells, triggers inflammation and suppresses the immune system.

Accumulation of stress hormones and elevated production of inflammatory cytokines further compromise immune function.

Sleep

Most often rated as unproductive in today's society, but in my opinion, is one of the most productive things you can do. Especially when keeping your immune system strong and healthy.

Sleep deprivation doesn’t just lower your body’s defenses against viruses and bacteria; it also slows down your recovery when you are feeling under the weather.

Studies consistently find that prolonged sleep deficiency can lead to chronic, systemic low-grade inflammation, as well as several diseases inflammatory-based diseases, including diabetes, atherosclerosis, and neurodegenerative conditions (2).

When your body is healthy and not fighting off viral infections, having adequate sleep will help maintain balance within your body, promoting inflammatory homeostasis by regulating key mediators like cytokines.

Poor diet

Not having a good system in place for your nutrition can impact a lot of things, but the immune system takes an especially big hit. Citrus fruits, such as oranges, guava, kiwi, blackcurrants, lemons, and limes are excellent sources of vitamin C and can help boost your immune system.

Your body is an incredible intricate system that thrives on a balance of various nutrients. But when that balance is disrupted, it will take its toll and you will notice signs of your system of being off and malnourished.

Deficiencies in either macronutrients or micronutrients leave your immune system cells struggling to do their job and harder for your system to fight infections.

Take sugar and refined carbs for example. They are notorious for impairing your innate immunity, contributing to illness and disease. Nourishing your body with wholesome, nutrient-rich foods helps empower your immune system to keep you thriving.

Dietary restrictions

Plant-based diets have a lot to offer in terms of maxing out on nutrient intake, but one of the downfalls of a plant-based diet is something called anti-nutrients. Anti nutrients are compounds inherently present in plant foods that can get in the way with the absorption of nutrients.

This is where dietary supplements take a trusty turn for your health to bridge the gap by providing essential nutrients like zinc, iron, calcium, magnesium, and iodine to keep your immune system strong.

Signs Of Weakened Immune Response

Let's do a check in and self assessment. Do you have any of these systems? Here are some of the most common signs and symptoms of a weak immune system:

  • Fatigue
  • Frequent colds or acute respiratory infections
  • Chronic gut problems
  • Diarrhea
  • High stress
  • Slow wound healing
  • Cold sores around the mouth
  • Muscle and joint aches
  • Fingers or toes that tingle or are numb
  • Low white blood cell count

Sometimes, it is hard to come by unless you get a panel performed at the doctor's, but a low white blood cell count can be a clear sign that your immune system might need a little extra love. These cells are your body's frontline defenders, protecting you from pathogens and infections.

If you find yourself constantly battling acute respiratory tract infections, fatigue, or just feeling run down, it's time to explore the immune-boosting solutions I dive into next. 

4 Essential Nutrients For Healthy Immune System Support

There are four essential vitamins and minerals that stand out as essential for keeping your immune defenses strong.

#1 - Vitamin D

Vitamin D is a superstar nutrient, essential for nearly every system in the body—including playing a major role in your immune health.

Unfortunately, vitamin D deficiency is widespread, especially if you live in the mountains, and can leave your innate immune system vulnerable, increasing your risk of infections and respiratory issues.

Research shows that vitamin D supports both sides of your immune defense—innate (immediate) and adaptive (long-term) responses (3). Immune cells not only have vitamin D receptors (VDRs), but they also contain the gene needed to synthesize vitamin D3.

This means vitamin D is vital for the function of immune cells like monocytes and macrophages while also helping to regulate inflammation levels.

Without enough vitamin D, your immune system struggles, leaving you more prone to infections and at a higher risk for autoimmune conditions like multiple sclerosis, rheumatoid arthritis, and diabetes (4). 

Supporting your body with adequate vitamin D is key to maintaining a resilient and balanced immune system!

#2 - Vitamin C

If you're serious about supercharging your immune system, vitamin C is non-negotiable. Vitamin C is a powerful antioxidant and has a strong impact on your immune health. 

Research suggests that vitamin C supplementation can help alleviate symptoms in those with severe infections, including acute respiratory distress syndrome (ARDS) caused by viral illnesses (5).

Vitamin C enhances the function of several immune cells, boosting their ability to defend against infections, while also strengthening the skin’s epithelial barrier by neutralizing environmental oxidative stress (6).

When your vitamin C levels drop, your immune function takes a hit, leaving you more vulnerable to illness and infection.

And during times of sickness, your body’s demand for vitamin C skyrockets, so be sure to keep those levels on point, and always have a quality source of vitamin C laying around.

I will literally give my husband high doses of vitamin C and zinc anytime he has the slightest symptom of a common cold to help support him from the inside out.

#3 - Zinc

Zinc is another one of those powerhouses when it comes to your health.

It's role in immune function supports the development and communication of your immune cells while helping to modulate inflammation. Plus, zinc has shown potential in preventing upper respiratory tract infections (7).

Similar to vitamin C, zinc also fortifies the epithelial barrier, your body’s first line of defense against foreign pathogens.

When zinc levels are low, it can throw your immune system out of balance.

Deficiency can disrupt immune cell homeostasis, impairing the formation, activation, and maturation of lymphocytes, hindering intercellular communication, and weakening your innate defenses (8).

Keeping your zinc levels steady is a key part of staying strong and resilient!

#4 - Selenium

Selenium is a trace mineral incorporated into selenoproteins—proteins that regulate inflammation, combat oxidative stress, and support essential cellular processes throughout the body, especially in the innate and adaptive immune systems.

Selenium’s benefits even extend to potentially reducing the risk of respiratory infections (9).

Research shows that insufficient selenium levels can weaken your immune defenses by impairing the function of key immune cells like B cells, T cells, lymphocytes, and natural killer cells (10).

Best Immune System Supplement 

If you’re all about giving your immune system the ultimate support, a high-quality immune-boosting stack is a must-have.

Even if you think you are getting enough nutrients and doing all the right things, your body will thank you for the long-term effects of incorporating something for your immune system defense.

Because let's face it, not every day is going to be your best, you're going to be tired from a stressful day at work or life, and you may want to get take out or fast food.

Or maybe you will be in a position where you are at a family event in a bar setting that only serves deep fried foods you can eat living on a plant-based diet, stayed out too late having fun, and missed the opportunity to eat healthy and feel tired after filling up on foods you wouldn't normally ready to pass out in a food coma.

With the Performance Lab lineup, you’ve got everything you need for comprehensive, body-wide defense, ready to help you tackle even the toughest challenges with ease.

Performance Lab PL-Immune

PL-Immune™ is your go-to for next-level immune support.

What I like about it most is that it combines six important ingredients to supercharge your immune defenses in an all-in-one capsule, making it easy to use on the daily.

Plus, Performance Lab has this really neat thing about them that stands out from other companies, performing clinical trials. For the Immune supplement, they state they are backed by 7 human clinical trials for safety and efficacy.

PL-Immune has a cutting-edge blend of probiotics and antioxidants, designed to support both immediate and long-term immune activity.

It also works by energizing five key types of immune cells, helping to rapidly restore your frontline defenses while supporting your body’s natural immune processes.

Inside each capsule, you’ll find:

  • 25 mcg Vitamin D3 liposomal from lichen
  • 30mg Vitamin C via NutriGenesis®
  • 25 mcg NutriGenesis® Selenium
  • 5 mg Zinc via  NutriGenesis®
  • 36 mg Lactococcus lactis strain Plasma (IMMUSE - Postbiotic*)
  • 250mg Setria®

Performance Lab® Immune
The world's most dynamic immune performance supplement. To reinforce your natural resistance to illness, injury and infection. Day-to-day, season-to-season.
Restores frontline defenses & supports long-range immune function.
Activates & enhances 5 immune cell types in 1 daily capsule.
Featuring LC-Plasma (IMMUSE™) postbiotic backed by 7 clinical trials.
alt


It' worth noting that while vitamin E supplements are often promoted for immune support, clinical research backing their benefits is limited, and in some cases, they might even do more harm than good. The best approach? Stick to natural sources like whole foods to get your vitamin E—it’s safer and more effective for supporting your overall health.

PL-Immune™ is built for performance offering comprehensive, broad-spectrum immune support by:

  • Strengthening both frontline defenses and long-term immune responses
  • Enhancing the numbers and activity of key immune cells
  • Supporting overall immune wellness to maintain productivity and performance
  • Replenishing antioxidants to amplify your immune system’s offense and defense
  • Combating immune challenges and stress-related fatigue

Dietary and Lifestyle Tips for a Healthy Immune System

No matter what immune challenges come your way, PL-Immune™ helps you recover and bounce back faster and stronger than ever.

Especially when there is stress around. I know when I first was using this supplement, between 5-6 months before I was going to travel to Japan with my husband.

Typically, we would each use individual supplements to boost our immune system to prepare for travel, but we both started taking Performance Lab Immune and wanted to test it out being our own case study.

I can honestly say, this was the first overseas trip I took where I did not have cold symptoms after getting off a plane, and being able to enjoy the entire trip.  Plus, I remember specifically my husband commenting on how calm I would be during high stress moments we were put in. 

Now, of course, I had a routine I created to follow also. Because with travel comes stress, I combined my favorite meditations and kriya's to stay disease-free, journaling, immune-boosting breathwork, and other supplements like my multivitamin, my favorite brain supplement, omega 3's, prebiotic, and D3 and K2.

Since starting my immune routine and making my immune system a whole body experience - even without traveling - I have rarely gotten sick, noticing a healthy immune system response, especially to stress. Now, I feel like I get an inside from hug from myself each day for taking care of myself.

And because I am invested in you getting the best immune support and appreciate you reading this article, here is a class I taught about how to stay disease-free using kundalini yoga, breathwork, and distant reiki.

You can take what you love from here (or throw it all out if it doesn't resonate) and combine that piece into your routine once a week with your daily performance lab Immune supplement.

Fire Cider

While going to school for my aromatherapy masters, something I picked up from the Director of Alumni and Career Services, Amy Swinehart, from ACHS was how to make Fire Cider.

If you never heard of it, Fire Cider is a vibrant, immune-boosting tonic made from raw apple cider vinegar infused with powerful ingredients like ginger, garlic, turmeric, and honey.

It’s a traditional remedy that helps supports your digestion, clears stagnation, and strengthens the body’s natural defenses. And just by sipping it, aligns you with the healing wisdom of nature.

There are so many recipes out there for this, but this one I'll share since I've had personal experience with it. It is a great recipe to save in preparation for the cold and flu season.

Immune Boosting Fire Cider Recipe


Ingredients

  • 1/2 cup fresh ginger (sliced)
  • 1/2 cup fresh horseradish (cut into chunks)
  • 10 cloves garlic (smashed)
  • 1/2 onion (cut into chunks)
  • 1 stalk of fresh turmeric (cut into chunks)
  • 1/2 orange (cut into 1 inch chunks)
  • 1/2 lemon (cut into chunks)
  • 3 sprigs fresh rosemary
  • 2 jalapenos (sliced in half lengthwise)
  • 2 Tbsp peppercorns
  • Apple cider vinegar
  • Honey or vegan honey alternative 

Instructions

  • Add ingredients to a glass mason jar and cover with apple cider vinegar. 
  • Cover the jar opening with parchment paper before closing if you are using a metal lid so that the metal doesn't react with the vinegar. 
  •  Shake the jar or turn it upside down a few times daily for 3-4 weeks.
  • After 3-4 weeks add 1/4 cup honey (or honey alternative) or more to taste and then take 1 Tbsp daily.

TIP: Agave is a great vegan substitute for honey if you do not like to use honey.

FINAL THOUGHTS

Your immune works 24/7 to protect you from the unseen. Nourishing it is an act of self-love and empowerment is an important part of the journey.

Whether through nutrient-packed supplements, mindful habits, or natural remedies, the key lies in cultivating balance and awareness in your daily routine.

Remember, your immune system is your ally, a a healthy immune system is not just about avoiding illness—it’s about living vibrantly and resiliently in harmony with your body and nature.

Drop in the comments what your favorite way to boost your immune system and how your journey is going. 

References

(1) https://pmc.ncbi.nlm.nih.gov/articles/PMC4465119/

(2) https://pubmed.ncbi.nlm.nih.gov/30920354/

(3) https://pmc.ncbi.nlm.nih.gov/articles/PMC7461279/

(4) https://pmc.ncbi.nlm.nih.gov/articles/PMC6047889/

(5) https://pmc.ncbi.nlm.nih.gov/articles/PMC7762433/

(6) https://pmc.ncbi.nlm.nih.gov/articles/PMC5707683/

(7) https://pmc.ncbi.nlm.nih.gov/articles/PMC7255455/

(8) https://pubmed.ncbi.nlm.nih.gov/9701160/

(9) https://pmc.ncbi.nlm.nih.gov/articles/PMC8745607/

(10) https://pmc.ncbi.nlm.nih.gov/articles/PMC3723386/

About the author, Cass

Hi! My name is Cassandra, but feel free to call me Cass. I consider myself lucky because I got to marry my best friend, melt into motherhood, adore kitties, and journal every day all the while living a plant-based lifestyle.

I am here to talk about all my favorite niches that I eat, live, and breathe, passionately about between Reiki, Chakras, Meditation, Breathwork, Kundalini Yoga, Aromatherapy, and anything else in between through the lens of being a plant-based groovy bio-hacking energy worker finding the best and most effective ways to keep it natural.

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