Boosting your immune system is a great way to protect yourself from illnesses like the flu, colds and coughs. But it’s not just about supplements alone — a healthy lifestyle (good sleep, plenty of water and moderate exercise) is also essential for strengthening your immune system.
Vitamins and minerals that help support immune function are found in many foods, including fruits, vegetables, nuts, seeds and whole grains. Check your diet and supplementation to see if you’re getting enough of these immune-boosting nutrients.
NAC
N-acetyl cysteine (NAC) is a precursor to glutathione, one of the body’s most powerful antioxidants. NAC is known for its ability to boost immune function, suppress viral replication and reduce inflammation.
It’s also a great preventive for respiratory and brain health. Research suggests it can improve lung function and relieve chronic obstructive pulmonary disease (COPD).
Some evidence shows NAC is also effective in treating the side effects of acetaminophen overdose, especially if administered within eight hours of ingesting the drug. NAC is believed to help the liver inactivate N-acetyl-p-benzoquinone imine, a toxic byproduct of acetaminophen.
NAC may also benefit those who suffer from autoimmune conditions like Hashimoto’s thyroiditis and multiple sclerosis. It’s thought to reduce inflammation and increase glutathione levels, which can prevent oxidative stress.
Probiotics
Probiotics are live microorganisms (bacteria and yeast) that help restore and balance your gut flora. These microorganisms have been shown to improve digestive health and immune system function.
Your gut has a significant number of bacteria that play a crucial role in absorbing nutrients and supporting immune function, as well as aiding the production of key neurotransmitters and compounds. You may already be familiar with certain foods and drinks that contain these beneficial organisms, such as yogurt, kombucha or kefir.
A healthy gastrointestinal tract is essential for human health. It helps filter out things that can harm the body, including toxins and chemicals.
The right balance of bacteria in the intestines also helps to regulate gastrointestinal motility and maintenance of the gut barrier. Some research has also found that probiotics can reduce symptoms of diarrhea, irritable bowel syndrome (IBS), and abdominal pain and bloating.
While the benefits of probiotics are many, they can cause side effects in people who have a weakened immune system or serious illness. So, it is important to talk with your healthcare provider before taking any supplements.
Vitamin C
Vitamin C, or ascorbic acid, is an antioxidant that can protect your body from toxins. It can also boost your immune system.
Vitamin C can be found in many fruits and vegetables. The best sources include citrus fruits, tomatoes, kiwifruit, broccoli, strawberries, Brussels sprouts, and cantaloupe.
Researchers have linked a deficiency of vitamin C to a higher risk of developing infections, such as the common cold and the flu. However, most individuals are able to get adequate levels of the nutrient from their diet without supplementation.
Elderly hospitalized patients with respiratory infections, such as pneumonia, have been shown to benefit from supplementation with low doses of vitamin C (0.25-0.84 g/day). These effects were also seen in a neonate with suspected sepsis who received 400 mg of vitamin C daily. These effects were mediated through enhanced neutrophil chemotaxis, phagocytosis, and clearance by macrophages. These cellular processes are key to the recovery process.
Vitamin D
Vitamin D, or ergocalciferol, is a fat-soluble nutrient that you need for bone and immune health. This nutrient is produced by your skin when you spend time in the sun, but it can also be found in certain fortified foods like milk, cheese, and cereal.
Low levels of vitamin D have been linked to several diseases, including heart disease and cancer. Research suggests that taking daily supplements may help prevent diabetes in people with lower blood levels of the vitamin, although this has yet to be proven.
Those with dark skin, limited sun exposure, or diets that are low in foods rich in vitamin D (like fish, eggs, and dairy) may benefit from supplementation. For these individuals, the best option is to get professional advice from a nutritionist or naturopath.