Healthy lifestyle choices support immunity and promote proper function. For example, following a well-balanced diet and exercising regularly, getting enough adequate sleep, not smoking, drinking in moderation, avoiding stress or facing life pressures with minimal effects on mind and body.
Mother Nature has provided us with raw materials, in the form of fruits, vegetables, grains, lean meat, fish to maintain immune system function.
However, research supports the fact that even with healthy dietary intake, adding certain nutrients in the form of supplements will fill in gaps and further improve immune response.
How to Boost Immune System Quickly Using Dietary Supplements?
Many vitamins, minerals, herbs and mushrooms have immune enhancing properties as revealed by modern research and traditional clinical experience. Here are examples of nutraceuticals with documented immunological roles that you should look for:
- Vitamins: A, B, C (ascorbic acid), D, E.
- Minerals: Zinc and Selenium,
- Herbs like elderberry, echinacea, astralagus, quercetin just to name few from a longer list of options
- Mushrooms extracts like shiitake, maitake, cordyceps sinensis
You should also consider adding a probiotic. According to NIH: "Studies regarding the biological consequences of probiotics in host immunity suggested that they regulate the functions of systemic and mucosal immune cells and intestinal epithelial cells."(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/)
Vitamin C for Immune Health
Vitamin C is a powerful antioxidant and has antiviral properties. It can reduce the effects of free radical damage and has protective properties for multiple structures like airways. More recent studies have shown that vitamin C can boost the immune system by increasing the number and effectiveness of antibody producing lymphocytes, of NK (natural killer) immune cells and macrophages (that engulf harming agents).
Vitamin C supplements are available in several forms either alone or in combination with other nutraceuticals; in practice it is most often recommended to help fight the common cold and reduce symptoms related to respiratory infections.
Vitamin D for Immune Support
Vitamin D, which humans get mostly from sun exposure is another player in the body's immune health. Vitamin D decreases inflammation and enhances the abilities of white blood cells to promote a better immune response.
Recent research suggests adequate vitamin D levels might specifically offer protection against upper respiratory tract infections in addition to supporting overall immune function.
Trace Minerals for Immune Function
Elements like Zinc, Selenium, Manganese play important roles in basic immune cells functions like division, activation in response to pathogens and performing their functions. Clinical trials revealed that deficiencies of these minerals lead to worse symptoms and duration of infections.
Herbs and Mushrooms Extracts for Immune Support
Such ingredients are known to improve immune system through various mechanisms. They act by enhancing number and function of immune cells like macrophages and natural killer cells. They may support the integrity of body barriers against pathogens and have anti-oxidant activities reducing damaging effects of free radicals.
Combination of multiple ingredients in one formula is likely to have higher effectiveness in making immune system strong
There has been an increasing interest among consumers to use natural products to help various health conditions and improve well-being.
Most dietary supplements are taken through oral route and as such the gastrointestinal tract function can influence their digestion and absorption and subsequently their effectiveness. There are differences in the way individuals absorb and metabolize nutrients. That explains variations that can be observed in supplements' efficiency for different people.
Supplements boosting immunity come in the form of tablets, capsules, gummies, liquids or powders and contain 1-2 or multiple ingredients.
More complex formulations have the advantage of additive and/or synergistic effects of multiple active components. The dose of each ingredient and the ratio to the other components are established based on traditional use, modern research and clinical experience. Given the individual variations in bioavailability a consumer will draw benefit from some or all the ingredients.
Taking such supplements is also easier: instead of multiple bottles of different nutraceuticals, the necessary components are included in one product, taken once/day.
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