A vast web of proteins, cells, and organs is immune-boosting supplements. It works to shield the body from toxins and harmful microorganisms.
The body is effectively protected when the immune system is functioning at its best. However, having a weaker immune system can make it more likely. That wounds will take longer to heal and that you will catch colds and other infections.
A healthy immune system requires a variety of vitamins and minerals, which are referred to as “micronutrients” frequently.
The immune response is primarily influenced by the following micronutrients:
- vitamin A,
- vitamin C,
- vitamin D,
- vitamin E,
- vitamin B6,
- vitamin B12,
- folate, iron,
A well-balanced diet can help us all get the right amounts of these micronutrients, but it can be hard to do.
Nutrient deficiencies affect many people worldwide. Nearly 95% of the population in the United States does not get enough vitamin D, 84% of the population does not get enough vitamin E, 46% of the population does not get enough vitamin C, 45% of the population does not get enough vitamin A, and 15% of the population does not get enough zinc.
According to reliable sources, even a small lack of one or more of these vitamins and minerals can impair immune function.
Numerous factors, including infection and stress, can further deplete the body’s nutrient stores.
Meanwhile, the body’s need for micronutrients grows with age.Vitamin D, calcium, vitamin B6, and vitamin B12 are among the nutrients that people over 50Trusted Source typically require more of.
Immunity and dietary supplements
A person can ensure a healthy diet and take a multivitamin that contains 100% of the recommended daily allowance (RDA) of each nutrient to support a healthy immune system and meet their nutritional needs.
A multivitamin may not contain enough of a particular nutrient if a person already has a deficiency.
The strongest evidence currently available (Trusted Source) suggests that these three micronutrients support the immune system:zinc, vitamin C, and vitamin D.
We look at what the research says about taking these nutrients as supplements down below.
Additionally, vitamin C is an antioxidant, which means that it neutralizes free radicals, which may assist in the prevention of certain cancers and heart disease.
A vitamin C deficiency can cause an impaired immune system and an increased risk of infection, according to studies (Trusted Source). According to Trusted Source, men should consume 90 milligrams of vitamin C per day, while women should consume 75 milligrams.However, for maximum health benefits, many scientists recommend 200 mg per day, believing that this is insufficient.
It may help alleviate the symptoms and severity of a cold, despite the fact that the majority of studies indicate that it does not prevent colds in the general population.One meta-analysis from 2018 found, for instance, that increasing vitamin C intake may shorten the duration of the common cold by up to half a day and alleviate symptoms like chills, fever, and chest pain.
Vitamin D The immune system’s ability to fight off bacterial. And viral illnesses like the common cold is greatly aided by vitamin D.According to the findings of some clinical trials. taking a daily dose of 10 micrograms (mcg) of vitamin D from a trusted source—400 IU—may aid in the prevention of the common cold.
According to other studies, treatment with vitamin D can reduce respiratory tract infections, particularly in people who are deficient in the vitamin.
Zinc A zinc deficiency can hinder the formation, activation. And maturation of lymphocytes, which are white blood cells that play an active role in the immune system. This can weaken the immune system.
According to a number of studies, low zinc levels may raise the risk of viral infections. According to Trusted Source.Some also demonstrate that zinc lozenges may shorten the duration of the common cold Trusted Source.
However, additional research is necessary to determine the optimal dosages for supporting immune health and treating colds.