Which Supplements Are Best for Lung Health?

Medically reviewed by Rafle Fernandez, MD

Your lungs play a vital role in keeping you alive and supporting your body’s functioning. But if your lung capacity is compromised or limited, your body will not get the oxygen it needs to function. This can have a significant impact on your overall health and well-being.

Several factors can impact your lung health, such as cigarette smoke, air pollution, and illnesses like pneumonia, COVID, and respiratory syncytial virus (RSV). Chronic lung conditions like asthma, cystic fibrosis, and lung cancer also take a toll on your lung function.

Some research has found taking certain supplements may be useful in boosting lung health. Even people without chronic conditions may benefit from taking supplements to maintain their lung capacity.

Vitamin C

It's well known that vitamin C helps boost immunity, increasing your body’s resistance to viral and bacterial infections like pneumonia and other respiratory illnesses. But research also suggests getting plenty of vitamin C may protect against chronic obstructive pulmonary disease (COPD)—inflammation in the lungs that can block airflow.

One study found evidence that taking vitamin C may even improve lung function in those with COPD. However, more research is needed to confirm that claim. Another study shows the antioxidant properties of vitamin C may help reduce exercise-induced asthma.

If you are interested in taking vitamin C, the recommended dietary allowance (RDA) for adults age 19 and older is 90 milligrams (mg) for men and 75 mg for women. If you are a smoker, you may need to take up to 35 mg more of vitamin C each day than non-smokers to get the same effects.

Vitamin D

If you are vitamin D deficient—like many people in the United States—you may want to talk to your healthcare provider about taking a vitamin D supplement. Low vitamin D levels have been linked to an increased risk of infectious illnesses like the flu and COVID-19, both of which can impact lung health.

Research has found people who take vitamin D supplements are less likely to have self-reported lung infections. There is also some evidence that vitamin D supplementation may help people with asthma manage their symptoms. Additionally, supplementing with vitamin D could help prevent COPD as well as help those with the condition have a better quality of life.

If you are interested in taking vitamin D, it is important to ask a healthcare provider to test your vitamin D levels to check if you are deficient. From there, they can determine how much vitamin D you should take. The recommendations for daily vitamin D intake vary. Some experts recommend 600 international units (IU) per day for adults and 800 IU for people ages 70 and older, while others suggest adults need 1,500 to 2,000 IU of vitamin D per day.

Magnesium

Magnesium is a mineral that is responsible for hundreds of processes in your body including regulating muscle and nerve function, blood pressure, blood sugar levels, and more. The mineral also plays an important role in supporting lung health and function.

Magnesium helps relax the bronchial smooth muscles, which are the muscles in the main airways of your lungs. When the muscles contract too much, it can narrow the airways. Relaxing the muscles helps improve airflow. Magnesium can also lower inflammation, which can help improve airflow for people with certain lung conditions.

Studies have shown people with chronic asthma often have low magnesium levels. Researchers believe that supplementing with magnesium may help relax the airways of those with the condition. Magnesium supplementation also may help protect against lung function loss in people with COPD and lung cancer.

For adult men 19 and older, the RDA of magnesium is between 400 and 420 mg depending on their age. Adult women 19 and older will need to take between 310 and 320 mg depending on their age.

Omega-3 Fatty Acids

Omega-3 fatty acids are known for reducing inflammation throughout the body. This benefit may help support lung health. One study found that people with higher levels of omega-3 fatty acids in their blood were less likely to experience lung function decline.

Other research shows that omega-3s may reduce the amount of medication people with asthma need to take. There also is some evidence that omega-3s may improve respiratory function and recovery in people with lung injuries. People with higher levels of omega-3 may also have a lower risk of hospitalization and death from interstitial lung disease (ILD).

The recommended intake of omega-3s for people 19 years and older is 1.6 grams (g) for men and 1.1 g for women. In addition to supplements, you can get omega-3s by eating fish, flaxseed, chia seeds, and some nuts.

Vitamin A and Vitamin E

Research shows the lungs utilize vitamins A and E to prevent lung infections. Several studies have examined how these two vitamins (along with vitamin D) are linked to the body's ability to fend off respiratory infections.

One study found that people who consumed foods rich in vitamin A and E, or who took vitamin A or E supplements, were less likely to have self-reported lung infections. However, more research is needed to determine if taking these supplements would ward off infection.

If you are considering taking either vitamin A or E, talk to a healthcare provider as these vitamins can become toxic at high levels. The amount of vitamin A you need will depend on your age, but the recommended amount for adult men is 900 micrograms (mcg) RAE and 700 mcg RAE for women. For vitamin E, the RDA is 15 mg for adults.

What To Look for When Buying a Supplement

Unlike medications, dietary supplements are not regulated by the Food and Drug Administration (FDA). Instead, it is up to the manufacturer to ensure that a supplement is effective and safe to use. These circumstances can make it challenging to determine which supplements are right for you.

There are several independent, third-party organizations that test supplements to ensure they have the correct quantities of the vitamin or mineral and that the product does not contain harmful levels of contaminants. Once a supplement is reviewed by one of these organizations, a third-party testing seal is added to the package.

Some examples of companies that perform these services include ConsumerLab.com, NSF International, and U.S. Pharmacopeia. When you are looking for a supplement, look for these testing seals to ensure you are getting the best quality supplement you can find.

Related: These 7 Supplements Could Help You Fend Off a Seasonal Cold, Experts Say

Who Needs Supplements for Lung Health?

Taking supplements for lung health may be the most beneficial for people who have a condition that is impacting the function of their lungs. Supplements may be particularly useful for people with chronic lung conditions like COPD, asthma, respiratory infections, cystic fibrosis, and more.

However, choosing which supplements may be right for you and your condition is best done in collaboration with a healthcare provider. They can advise you based on your medical history and your current medications.

Other Ways To Improve Lung Health

It's normal to experience a decrease in lung function as you age, beginning as early as age 35, but there are ways to support and maintain the longevity of your lung health. Avoiding tobacco smoke—whether it comes from smoking or secondhand smoke—is the best preventive measure you can take.

Staying active, eating a nutritious diet, hydrating regularly, and staying up to date on vaccinations also go a long way in improving and protecting your lung health. You can also do your best to avoid outdoor pollution by monitoring air quality alerts, staying inside or wearing a mask, and using an air purifier when air pollution is at dangerous levels.

Other things you can do include ensuring your indoor air quality is free of mold and radon, practicing deep breathing, maintaining good hygiene, and getting screened for lung cancer regularly.

Related: Who Should Get Screened for Lung Cancer Now?

Precautions and Considerations

Although supplements can be purchased over the counter, not all supplements are safe for everyone to take. Certain supplements can interfere with medications or have a negative impact on certain health conditions. It is also possible to take too much of some minerals and vitamins, which can have harmful effects.

For instance, vitamin A and vitamin D are fat-soluble vitamins, meaning they can build up in your system and are not excreted through urine like water-soluble vitamins. Taking vitamin C if you have diabetes can be dangerous, as vitamin C can raise blood sugar.

If you are considering taking supplements for lung health, it is important to talk with a healthcare provider to determine what is right for you. They can also do bloodwork to determine if your levels of a particular vitamin or mineral are low.

A Quick Review

Having healthy lungs is essential to your overall health and well-being. But chronic conditions like COPD and asthma as well as other factors like pollution and cigarette smoke can compromise or limit your lung capacity.

Certain supplements, such as magnesium, omega-3 fatty acids, and vitamins C, D, A, and E, have been shown to improve or protect lung health. If you are considering taking a new supplement for lung health, it is important to speak with a healthcare provider first. They can advise you on which supplements are best for you, how much to take, and if you should do anything else to offset your lung issues.

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