Over the past few years, and particularly after global health threats, we have started to take note of how our immune health is equally important. To beat different diseases, people are now adapting to various therapies and supplements that can help them boost their immune systems. In this article, we will be discussing some of the best immunity-promoting supplements such as zinc, probiotics, vitamins C, and D, and herbal remedies. So stick with us till the end to learn everything about them.
Understanding Immune System
The immune system is a network of cells and bodily functions that work together to protect the body from infections, diseases, and other foreign invaders. It is made up of several types of cells, tissues, and organs including white blood cells (WBC) lymph nodes, and spleen which all cooperate to recognize threats and neutralize them. To put it simply, the immune system can work so well against repeat pathogens because it learns from past fights.
Role of Supplements in Immune Health
Supplements are designed to provide nutrients that may be lacking in a person’s diet or to enhance certain physiological functions, including immunity. Let’s explore some of the most popular supplements and their potential benefits.
Vitamin C
Vitamin C is probably the most important supplement for immune health. It plays an important role as an antioxidant, helping to protect cells from oxidative stress, along with supporting the production of white blood cells.
In general, vitamin C does not seem to prevent colds completely. Still, some research indicates that it can shorten and lessen the intensity of the typical cold, especially in people who are physically stressed. The general state of health and initial nutritional levels may also impact how beneficial vitamin C is.
Vitamin C’s recommended daily intake (RDA) is 75 mg for women and 90 mg for males, however, some people choose to take larger amounts when they’re sick.
Vitamin D
Immune system control depends on vitamin D, which also affects T cells’ and macrophages’ ability to fight infections. Additionally, it promotes the body’s natural defense mechanisms and helps reduce inflammation.
Sufficient levels of vitamin D have been associated in numerous studies with a decreased risk of respiratory infections, such as COVID-19 and the flu. Individuals who have low amounts of vitamin D are more vulnerable to infections whereas, taking supplements can lessen this risk. On the other hand, overdoing supplements can be harmful, so it’s crucial to adhere to suggested dosages. The recommended daily allowance (RDA) for vitamin D is about 600–800 IU for most adults, however, it can vary depending on age, sex, etc.
Zinc
Zinc is a trace mineral that holds an important role in maintaining immune functions, especially in the production and activation of T cells. It supports the integrity of skin and mucous membranes which is an important barrier against pathogens.
Zinc supplements are often taken in the form of lozenges which are often used to manage the symptoms of the common cold. Zinc is also used for faster wound healing and reducing the risk of respiratory infections.
The RDA for zinc is 11 mg for men and 8 mg for women. It must not be taken above 40 mg as it can interfere with the absorption of copper which can ultimately lead to GI tract issues.
Probiotics
Probiotics are live microorganisms that have a large number of benefits when taken in moderation. They help maintain a healthy balance of gut bacteria, which is important for the maintenance of normal GI functioning and immune function.
There are various probiotics supplements available in the market such as powders, yogurts, and tablets. These probiotics are especially healthy for children and the elderly, however, anyone can benefit from them. Specific strains, such as Lactobacillus and Bifidobacterium, have been studied for their ability to enhance immune response.
Herbal Remedies
Herbal remedies have been used for centuries to support immune health. Some of the most popular herbs include echinacea, elderberry, and garlic, each of which has unique properties.
- Echinacea: It is often used to prevent or treat the common cold however, studies have shown that it can also promote immune activity. Research has been conducted on the effects of echinacea and mixed results have been observed.
- Elderberry: Known for its antioxidant-rich composition, elderberry has been used to treat colds and flu. Some studies suggest that elderberry extract can reduce the severity and duration of flu symptoms, however, further research is needed.
- Garlic: Garlic has a compound called allicin that may have antimicrobial and immunity-promoting effects. Studies have suggested that allicin not only has anti-microbial properties but also has anti-oxidant properties.
Importance of a Holistic Approach to Immune Health
While supplements can play a role in supporting immune health, they are most effective when combined with a holistic approach that includes a balanced diet, regular exercise, adequate sleep, stress management, and good hygiene practices.
- Balanced Diet: A nutrient-rich diet provides essential vitamins and minerals that support immune function. Your diet should be comprised of foods like fruits, vegetables, nuts, seeds, lean proteins, and whole grains.
- Regular Exercise: Physical activity is crucial for maintaining immune function by promoting healthy circulation, which allows immune cells to move more freely throughout the body. Nearly 30 minutes of exercise is recommended for 3-4 days a week.
- Adequate Sleep: Sleep is crucial for the body’s repair and regeneration processes. Chronic sleep deprivation can weaken the immune system which can make you more susceptible to infections.
- Stress Management: Chronic stress can suppress immune function and increase the risk of illness. Techniques such as mindfulness meditation, yoga, and deep breathing can help manage your stress levels which eventually can promote immunity.
Conclusion
With the rise in the production of immune-boosting supplements, there has been a direct rise in awareness about the importance of maintaining the immune system. Various supplements such as vitamin D, zinc, and probiotics have undergone extensive research and have proven to be extremely beneficial for your general health, and immunity.
Furthermore, lifestyle changes such as keeping a balanced diet, exercise, enough sleep, and stress management have also been proven to be beneficial.