age is really just a number

A healthy immune system prevents infection and disease. Make healthy lifestyle choices by consuming nutritious foods. Get enough sleep and regular exercise to bolster your immune system.

In addition, research has shown that supplements which contain certain vitamins, minerals, herbs, and other substances can improve immune response and potentially protect against illness.

There are many supplements on the market that can boost your immune system. None has been approved by the FDA for this indication, because double blind placebo controlled randomized trials have not been performed. This is usually due to the extreme high cost of these studies. 

Please be aware that if you take vitamin and mineral supplements, that is not a guarantee to prevent any disease. It is aslo very unlikely to cure any disease that you may currently have. Do not start any supplements until you discuss it with your personal physician, especially if you have significant underlying medical problems. 

Today I’m just going to provide you with information on supplements that can boost your immune system based on sound available research. 

Vitamin D

Vitamin D is one of the most essential nutrients for the proper functioning and overall health of your immune system. It is a fat-soluble vitamin that increases the ability of macrophages and monocytes, that make up your white blood cells, to fight infections. Although you can get Vitamin D from sun exposure, most people do not get enough Vitamin D. When you have Vitamin D deficiency, it is possible that it can have a negative impact on your immune system. A low level of Vitamin D can put you more at risk for respiratory infections such as the corona virus and the flu. A number of studies show that using Vitamin D supplements can improve the response of the immune system. 

A review of studies of over 11,000 people in 2019 revealed that using Vitamin D supplements significantly lowered the risk of respiratory infection in people that were deficient and also lower the risk of infection in others that had adequate levels of Vitamin D. 

For more information on vitamin D, please read the previous blog post on the use of Vitamin D. The recommended dosage to boost your immune system is between 800 to 5000 IU depending on age and blood levels. 

Vitamin C

It has been widely accepted that Vitamin C supplements are good for your immune system. We have been taught this since we were children. Vitamin C provides support to immune cell functionality and enhances the ability of these cells to fight off antigens. Vitamin C also plays an important role in the death of cells. This is vital because the dead cells need to be cleared out and replaced with new cells so that your immune system can remain healthy. 

Vitamin C is also a powerful antioxidant and will help to prevent damage due to oxidative stress. There was a large study of over 10,000 participants which found that by taking vitamin C supplements regularly, adults were able to reduce the duration of the common cold by over 10% and in children by over 15%. 

Zinc

Zinc is a mineral that is critical for healthy immune system function. Many supplements contain zinc because it is so vital for the development of immune cells and for the response for to inflammation. Zinc deficiency certainly can compromise your immune system. More than 2 billion people across the world have zinc deficiency. This is especially prevalent in older people. 

There have been many studies that show that taking zinc supplements can protect against respiratory infections. It can also help reduce the duration of illnesses in those that are already sick. In one study in 2019 of over 60 children hospitalized with a respiratory infection, they found that supplementing zinc intake by a further 30 mg each day reduced their duration of hospital stay by two days. 

The recommended daily intake of zinc is a minimum of 8mg for women and 11mg for men.

Selenium

Selenium is a powerful antioxidant which pay a crucial role in the health of your immune system. Antioxidants protect cells from damage. Selenium is also an essential mineral for your overall health and wellbeing. Many gastrointestinal disorders, like Crohn’s or IBS can lead to a selenium deficiency. As an adult you need to have a daily selenium intake of 55 micrograms per day. Some recommendations are up to 400 micrograms. There have been various studies that show that people with selenium and vitamin E deficiency have difficulty fighting off viruses. Selenium supplements can provide your immune system with a boost and minimize inflammation. 

Black Elderberry

The treatment of infections using black elderberry has been practiced for centuries. Various test tube studies revealed that elderberry extract contains potent antiviral and antibacterial properties to fight against pathogens which can cause respiratory infections. Studies also shows that it enhances the response immune system and reduces the severity and duration of colds. A recent study of 180 participants found that elderberry supplements significantly reduced the duration of upper respiratory infections resulting from viral infections. Another study showed that taking 175-mg elderberry extract lozenges for two days resulted in significant improvement in flu symptoms, including fever, headache, muscle aches and nasal congestion, after just 24 hours.

Vitamin E

Like selenium, vitamin E is a strong antioxidant. It will enhance your immune system and help you to fight off disease forming antigens. Some studies have even suggested that Vitamin E supplements can lower your risk of Alzheimer’s disease and help with the treatment of many blood disorders. The experts recommend that you need between 400 to 1000 IU dose of vitamin E as an adult. 

These are just a few of the supplements that can boost your immune system, but I only included those that are universally felt to be helpful and have solid research behind these claims. Remember to discuss these supplements with your physician, especially if you are taking other medication or have underlying disease.

A one size fits all supplement does not exist, but if you want to simplify your supplements, a “complete” immune supplement is available with many of these components. Something is always better than nothing!