The immune system It is a large network of cells, organs and proteins. It works to protect the body from harmful microorganisms and toxins.
When the immune system is working optimally, it does a great job of defending the body. But having a weakened immune system can increase the risk of delayed wound healinginfectious diseases such as colds and other infections.
Various vitamins and minerals, often referred to as “micronutrients,” are necessary for a healthy immune system.
the main micronutrients that play a role in the immune response include:
Ideally, we would all get optimal amounts of these micronutrients through a well-balanced diet, but this can be difficult to achieve.
Many people around the world have nutrient deficiencies. In the United States, almost 95% of the population is not meeting the daily requirements of vitamin D, 84% not getting enough vitamin E, 46% not getting enough vitamin C, Four. Five% not getting enough vitamin A, and fifteen% you don’t get enough zinc.
Studies show that even a marginal deficiency in one or more of these vitamins and minerals can lead to impaired immune function.
Many factors, like stress and infection, can further deplete nutrient stores throughout the body.
Meanwhile, aging increases the body’s demand for micronutrients. Persons more than 50 tend to need more of certain nutrients, including vitamin D, calciumvitamin B6 and vitamin B12.
To support a healthy immune system and meet nutritional requirements, a person can ensure their diet is healthy and take a multivitamin that contains 100% of the Recommended Dietary Allowance (RDA) for each nutrient.
However, many standard multivitamins may not contain enough vitamin C. Researchers believe that 200 milligrams (mg) a day is necessary for immune health.
If a person already has a deficiency, they likely need more of that nutrient than is contained in a multivitamin.
Although some studies suggest that supplementation with multiple micronutrients that support the immune system is beneficial, more research is needed.
Currently, the strongest evidence suggests that these three micronutrients offer immune support: vitamin C, vitamin D and zinc.
Below, we take a look at what the research says about taking supplements of these nutrients.
Vitamin C
Vitamin C, or ascorbic acid, is a water-soluble vitamin known for its ability to support a strong immune system. In addition to promoting various cellular functions of the immune system, vitamin C helps the body grow and repair tissues, heal wounds, and absorb iron.
Vitamin C is also a antioxidantwhich means it fights free radicals, which can help prevent certain cancers Y heart disease.
Studies show that a deficiency of vitamin C can lead to an impaired immune system and an increased risk of infection.
The human body cannot make vitamin C, so it must come from food or dietary supplements.
The RDA for vitamin C is 90 milligrams for adult men and 75 milligrams for adult women. However, many scientists believe that this is not enough and recommend 200 milligrams per day for maximum health benefits.
while most studies show that taking vitamin C does not prevent colds in the general population, it may help reduce the symptoms and severity of a cold. for example, one 2018 meta-analysis found that taking extra doses of vitamin C can help reduce the duration of the common cold by up to half a day, as well as symptoms such as chest pain, feverand chills.
Vitamin C supplementation may be even more beneficial for people who engage in intense physical activity. In five trials with a total of 598 participants, who were exposed to short periods of extreme physical stress, vitamin C reduced the risk of the common cold in almost 50%.
Vitamin D
Vitamin D it plays a critical role in keeping the immune system strong so the body can fight off bacterial and viral illnesses, such as a cold. Some clinical trials suggest that supplementation of 400 international units (IU)o 10 micrograms (mcg) of vitamin D per day can help prevent the common cold.
Other studies show that vitamin D treatment can reduce respiratory tract infections, especially in those with vitamin D deficiency.
Some researchers also believe that there is a link between vitamin D deficiency and an increased risk of hospitalization for COVID-19, although there is controversy about this claim. In some cases, it has been used to minimize the impact of socioeconomic factors for groups at risk.
Many experts believe that the current vitamin D CDR of 600 IU (15 micrograms) for people up to age 70 and 800 IU (20 micrograms) for people over age 70 is not enough to maintain healthy immune function.
However, the evidence remains inconclusive, and finding the dose that best supports immune function requires more research.
Zinc
A zinc deficiency can weaken the immune system by affecting the formation, activation, and maturation of lymphocytes, white blood cells that are an active part of the immune system.
Various studies suggest that low zinc levels may increase the risk of viral infections. Some also show that zinc lozenges can shorten the duration of the common cold.
However, identifying the best doses to support immune health and treat colds will require more research.
Probiotics, or “good bacteria,” have been touted by many as another natural way to boost immunity.
We know they play a key role in helping maintain a healthy balance of bacteria in the gut, and new research supports the idea that they have beneficial effects on immunity.
for example, one study from 2020 — carried out, it should be noted, by a company that produces probiotics — found that the use of probiotics can reduce the incidence and duration of upper respiratory infections.
The authors call for more research to establish a relationship between probiotics and the immune system.
Many people are taking one or a combination of supplements to prevent or treat COVID-19.
But there is not enough data to support the use of any vitamin, herb, or other supplement to treat or prevent this disease.
Only vaccinesTogether with strict hygiene measures, have been shown to help prevent COVID-19. For severe cases of COVID-19, doctors may use specific medications.
Investigate suggests that vitamin and mineral supplementation may be an inexpensive way to support optimal immune function.
Even supplementation with vitamins C and D above the current RDAs can be beneficial to the immune system, as long as doses are kept below recommended safe limits.
Many supplements can interact with medications and other supplements. And combining different supplements can also lead to very high amounts of certain nutrients in the body, which can have potentially serious side effects.
For example, excess vitamin C is excreted in the urine and as usual does not cause serious side effects. But very high amounts can cause Diarrheaabdominal pain and nausea.
Too much vitamin D, more than 4,000 IU o 100 mcg: May be harmful and cause nausea, vomiting, kidney stonesconfusion, loss of appetite, and muscle weakness.
Very high levels can even lead to kidney failure, abnormal heartbeats, and death. Vitamin D also interacts with medications, such as weight loss pill orlistat (Alli, Xenical), steroidsand to lower cholesterol statins.
If a person has too much zinc, may cause Negative effects such as nausea, vomiting, diarrhea and Headaches. Over time, excess zinc can lead to low copper levels, decreased immunity, and lower levels of useful cholesterol. Zinc can also interact with other medications.
Probiotics are safe for most people. However, they can make illnesses worse or cause bacterial infections in people who have a very weak immune system or who are seriously ill.
Living a healthy lifestyle can support your body’s natural defenses and benefit your overall health. Is can involve:
- No Smoking
- working out
- avoid excessive alcohol consumption, for those who drink
- Wash hands frequently
- manage stress well
- keep up to date with recommended vaccinations
- having a balanced diet with plenty of fruits and vegetables
- have a moderate weight
- getting at least 7 hours of sleep in each 24-hour period
There is no evidence that megadoses of vitamins and nutrients can stimulate the immune system. The best way to make sure your immune system is working well is to eat a balanced diet, get enough sleep, exercise, and take any vaccinations that are offered.
Anyone with nutrient deficiencies who cannot have a healthy, balanced diet may find it beneficial to take a daily multivitamin. But while some research shows that getting more than the RDA of vitamins C and D might help maintain immune health, confirming this requires more research.
If a person thinks they have a nutrient deficiency, they should consider talking to a doctor about getting a blood test. This will help identify any deficiencies and determine the correct approach to supplementation.
Before taking any supplement, a person should have a discussion with a primary care physician who is familiar with their medical history.
