It is very likely that, in the last two years, you have started to think more about what you can be doing to take care of your immune system. Maybe you added more fruits and vegetables to your diet, or perhaps you have been Do more exercise. Beyond that, though, it can sometimes be hard to figure out what the changes will be really useful.
When it comes to vitamin supplements, new research finds that, especially for people of white European descent, taking vitamin D3 may help your body fight viruses and bacteria, while vitamin D2 may play an actively damaging role.
In the study, published in the journal Frontiers in ImmunologyResearchers from the University of Surrey and the University of Brighton examined the results of 12 weeks of vitamin D supplementation in nearly 100 women of South Asian and white European descent, and compared the results of participants given vitamin D2-fortified foods with those of participants whose foods were fortified with vitamin D3.
They found that D3 seemed to play a role in stimulating your immune system’s helpful interferons, part of your body’s defense against viruses, while D2 seemed to do the opposite for white European women in the study. In particular, the researchers noted the “possibility of ethnic differences,” suggesting that these results may differ for people of other ethnic backgrounds.
“Taking vitamin D2 supplements may not be beneficial to your health. In fact, they may be harmful by counteracting the functions of vitamin D3,” said the study’s lead author. Colin Smith, a professor of Functional Genomics at the University of Surrey, told Eat This, Not That! In an interview. “[My advice is to] take a vitamin D3 supplement. You won’t get enough from your diet or from the sun between October and March if you live in Northern Europe or other northern countries. [areas].”
In addition, he recommended that people with darker skin “take a vitamin D3 supplement throughout the year.”
Of course, no single supplement is going to make the difference between an immune-friendly diet and one that leaves you at higher risk for disease. If you’re worried, it’s worth taking a look at your overall diet, making sure you’re eating a wide variety of nutritious foods.
“Focus on nutrient-dense fruits and vegetables, as well as proteins that provide amino acids, such as legumes and fish—these proteins are necessary to support the functioning of the immune system.” Jerlyn Jones, MS, MPA, RDN, LD, CLT, a registered dietitian nutritionist and media spokesperson for the Academy of Nutrition and Dietetics, suggested in an interview with Eat This, Not That! “A variety of nutrients such as vitamin A, C, D, and zinc alter immune responses to support, enhance, and fight off invading bacteria and viruses.”
He added that probiotics may also play a beneficial role, while sugary drinks and other refined carbohydrates may have a negative impact on the body’s ability to protect against disease.
For more on the subject, read about the The best eating habits to strengthen your immune system, says a dietician.
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