1. Load up on minerals

Fancy supplements are great but many people forget the basics – including minerals, which power every chemical reaction that occurs in your body. Your immune system depends heavily on minerals. For example, zinc helps prevent bacteria and viruses from entering your cells [1] and selenium is essential for immune cell development [2]. The problem is that most people aren’t getting enough minerals because our soil is not as nutrient-rich as it used to be. On top of that, we’re eating more anti-nutrient-containing plant foods that prevent mineral absorption. So, it’s best to take a supplement. I take the one from my company, Suppgrade Labs. It contains the right minerals in the right forms and ratios.

2. Take your vitamin D  (with vitamin K2)

Vitamin D is one of the most important nutrients for a strong immune system. Vitamin D helps your body recognize and destroy pathogens [3] and makes your immune cells stronger [4]. Most longevity doctors recommend blood levels of 25-hydroxyvitamin D, or 25(OH)D—the parameter used to assess vitamin D status—of 70 to 90 nanograms per milliliter (ng/mL).

Some people can get enough vitamin D from sun exposure but that’s only if you have enough skin exposed to the sun for a long enough time and you have the right type of vitamin D receptor settings in your genes. You can also get vitamin D from some foods, but you’re unlikely to meet your requirements with food (or sun) alone.

If you’re like most people, you’ll want to take a supplement to support vitamin D levels for peak performance. Vitamin D3 is the most bioavailable form and make sure to always take it with vitamin K2. Everyone responds differently to supplementation. The best strategy is to take a combined fat-soluble vitamin supplement (like vitamin DAKE) and then add additional vitamin D3 until your blood levels reach 70-90 ng/dL.