A strong immune system is essential to protecting you from colds and flu, as well as other infections. Eating a healthy diet, getting enough sleep and staying up-to-date on recommended vaccines are all good ways to boost your immunity.
Supplements can help close gaps in your diet and support overall immune health. However, not everyone will benefit from them.
Vitamin C
Vitamin C, a water-soluble vitamin that’s found in citrus fruits and other vegetables, is one of the most powerful immune-supporting nutrients. It’s also an antioxidant, which means it fights free radicals that can cause inflammation and other health problems.
Vitamin C plays a key role in the synthesis of hormones and a protein called collagen, which helps maintain and heal many body tissues. It’s essential for the development of muscle and skin, as well as blood vessels and cartilage.
In the face of infection, vitamin C is critical for the apoptosis and clearance of infected macrophages, as well as the generation of lymphocytes, the white cells that attack bacteria, viruses, and other invaders. It also plays a role in the production of T-cells, the cells that make antibodies.
However, it’s important to note that vitamin C is not a preventative. The best way to boost your immune system is to eat a healthy diet. The best immune-boosting foods include fruits, veggies, and fortified foods.
Vitamin D
Vitamin D helps support your immune system, helping it fight off infections. It also plays a role in promoting healthy bones and muscle.
Your body makes vitamin D when your skin is exposed to sunlight. But that’s not always possible in winter or when it’s dark outside.
It’s important to get at least 20 minutes a day of sunshine. You can also get some vitamin D from fatty fish like salmon, tuna, mackerel and sardines or fortified foods such as milk and orange juice.
The best way to know if you’re getting enough vitamin D is to talk with your doctor. He can test your blood to find out your levels and prescribe a supplement if needed.
Probiotics
Probiotics are tiny living microorganisms, many of which you already have in your gut, and they are also produced by certain foods. These beneficial microorganisms can help improve your immune system by secreting protective substances that turn on your body’s own defenses and prevent pathogens from taking hold.
They’ve also been linked to mental health benefits, as they have been shown to help alleviate symptoms of depression and anxiety by reducing inflammation in the gut and boosting the production of hormones that can help downregulate stress hormones. Moreover, they’ve been found to play a key role in the ‘gut-brain’ connection, which is the direct link between the nervous system and your gastrointestinal tract.
Probiotics interact with immune cells in the gut, a process that involves adhesion of the bacteria to epithelial cells via TLRs. This leads to immune stimulation, which in turn increases the production of cytokines such as IL-6 and macrophage chemoattractant protein 1 (MCP-1).
Zinc
Zinc is found in all the cells in your body and helps your immune system and metabolism function properly. It also plays a role in wound healing and your sense of taste and smell.
Researchers know that zinc levels can vary widely between individuals, depending on their diets, medications, and health conditions. But zinc deficiency is rare in most people.
Research shows that zinc supplements can boost your immune system and help you fight off infections. One study found that children who were given zinc supplements had fewer colds and less severe symptoms than those who took a placebo.
Another study of healthy elderly found that zinc supplementation led to a significant increase in cytotoxic T cells and activated T helper cells. It was also linked to improved cognitive performance and mood conditions.