Maintaining a strong immune system is essential for staying healthy and warding off illness. While a balanced diet, exercise, and proper sleep are the foundations of a healthy immune system, certain supplements can help support and enhance its function. In this article, we’ll explore seven supplements that can help boost the immune system. Always consult your healthcare provider before starting any new supplement regimen.
Vitamin C
Vitamin C is a powerful antioxidant that plays a crucial role in immune function. It supports the production of white blood cells, helps protect cells from damage, and aids in the overall immune response [1]. You can benefit from taking a vitamin C supplement to ensure they’re meeting their daily requirements, especially during cold and flu season.
Vitamin D
Vitamin D is essential for a healthy immune system, as it regulates the function of immune cells and has anti-inflammatory properties [2]. People are at a higher risk of vitamin D deficiency, particularly during the winter months when sun exposure is limited. Taking a vitamin D supplement can help support immune function and prevent deficiency.
Zinc
Zinc is a vital mineral that supports immune cell development and function, as well as the body’s natural defense mechanisms [3]. Zinc deficiency can lead to a weakened immune response, making it important to ensure they’re getting enough of this essential nutrient. Consider taking a zinc supplement, especially if you follow a vegetarian or vegan diet, as plant-based sources of zinc are less bioavailable.
Probiotics
Probiotics are beneficial bacteria that live in the gut and play a crucial role in maintaining a healthy immune system. They help balance the gut microbiome, which in turn influences immune function and overall health [4]. You can benefit from taking a probiotic supplement to support their gut health and immune system.
Elderberry
Elderberry is a natural remedy that has been used for centuries to support immune health. Research suggests that elderberry extract has antiviral and immune-boosting properties, which can help reduce the duration and severity of colds and flu [5]. You may find elderberry supplements helpful, particularly during flu season or when experiencing increased stress.
Echinacea
Echinacea is a popular herbal supplement known for its immune-boosting properties. Studies have shown that echinacea can help reduce the duration and severity of colds and may have anti-inflammatory and antiviral effects [6]. Consider taking echinacea supplements, especially during periods of increased stress or exposure to illness.
Garlic
Garlic is a potent immune-boosting food that has been shown to have antiviral, antibacterial, and anti-fungal properties [7]. Aged garlic extract, available in supplement form, can help support the immune system and protect against infections. You can benefit from incorporating garlic into their diets or taking a garlic supplement for an added immune boost.
Conclusion
Supporting your immune system is vital for maintaining good health and preventing illness. By incorporating these seven supplements into your daily routine, you can give your immune system the extra support it needs. Always consult your healthcare provider before starting any new supplement regimen, and remember that a balanced diet, regular exercise, and proper sleep are the foundations of a strong immune system.
References:
[1] Carr, A. C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211. https://doi.org/10.3390/nu9111211
[2] Aranow, C. (2011). Vitamin D and the immune system. Journal of Investigative Medicine, 59(6), 881-886. https://doi.org/10.2310/JIM.0b013e31821b8755
[3] Wessels, I., Maywald, M., & Rink, L. (2017). Zinc as a gatekeeper of immune function. Nutrients, 9(12), 1286. https://doi.org/10.3390/nu9121286
[4] Belkaid, Y., & Hand, T. W. (2014). Role of the microbiota in immunity and inflammation. Cell, 157(1), 121-141. https://doi.org/10.1016/j.cell.2014.03.011
[5] Tiralongo, E., Wee, S. S., & Lea, R. A. (2016). Elderberry supplementation reduces cold duration and symptoms in air-travelers: A randomized, double-blind placebo-controlled clinical trial. Nutrients, 8(4), 182. https://doi.org/10.3390/nu8040182
[6] Karsch-Völk, M., Barrett, B., & Kiefer, D. (2014). Echinacea for preventing and treating the common cold. The Cochrane Database of Systematic Reviews, 2, CD000530. https://doi.org/10.1002/14651858.CD000530.pub3
[7] Bayan, L., Koulivand, P. H., & Gorji, A. (2014). Garlic: A review of potential therapeutic effects. Avicenna Journal of Phytomedicine, 4(1), 1-14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103721/