In an ideal world, we’d all have access to a well-balanced, nutrient-dense diet rich in healthy fats, fruits, vegetables, enough protein, and fiber, and ideally, we shouldn’t need to take extra vitamin supplements to boost our immune systems.
However, most of us fail to meet these daily nutrition objectives. Still, we may also encounter conditions, such as physical stress or inflammatory health concerns, in which we need more of particular nutrients than we are receiving through food.
Immunologists constantly remind you that you can’t supplement your way out of terrible health or replace a poor diet with vitamins, but you can fill in the gaps to give yourself a boost.
Believe me when I say that your body will reward you.
1. C vitamin
Because humans cannot produce vitamin C and it is not stored in the body, it must be refilled regularly.
Vitamin C is a potent antioxidant, anti-inflammatory, and immune system booster. It is quickly depleted during illness and when we are under extreme stress. It also promotes wound healing and is beneficial to the skin.
Supplemental vitamin C has been shown in tests to reduce the intensity and length of a cold. In preliminary research, it may reduce symptoms in hospitalized Covid patients.
A suitable starting dosage is 500 mg twice a day for optimal absorption.
Vitamin D insufficiency is a global problem, difficult since this superstar vitamin affects so many facets of our immune function. It boosts our innate immune system’s ability to destroy germs and viruses, perhaps lowering the incidence of upper respiratory infections.
Low vitamin D levels have also been linked to an increased risk of autoimmune diseases such as multiple sclerosis. Because vitamin D isn’t readily available in many foods, except for fatty fish, cod liver, and fortified meals, most individuals benefit from vitamin supplementation, particularly during the winter months or if they don’t spend much time outside regularly.
The recommended dose begins with a meal with 1,000 to 2,000 international units per day.
According to the World Health Organization, zinc insufficiency affects between 17% and 30% of the world’s population, possibly influencing health consequences.
Zinc is a trace mineral that significantly impacts the efficacy of our innate and adaptive immune systems’ cells and cytokines. Zinc helps fight viruses, protects our cells from free radical damage, and has been demonstrated to lessen the duration of a cold when taken as a supplement.
Zinc levels are high in oysters, steak, and crab but low in legumes, tofu, pumpkin seeds, cashews, and other nuts and seeds. The suggested dose takes 15 to 30 milligrams of zinc each day, particularly throughout the autumn and winter months and at the first indications of a cold or flu.
This chemical is the primary active element in turmeric root and provides several health advantages.
More than 120 human clinical studies have shown the efficacy of curcumin in treating disorders ranging from autoimmune to Alzheimer’s disease.
Curcumin’s power lies in how it reduces inflammation at numerous levels in the body, not just aiding with pain and arthritic symptoms but also inhibiting inflammatory cytokines that cause autoimmune illness, heart disease, and diabetes.
It also benefits the health of our gut flora, which contributes to our general immunological health. Because curcumin is poorly absorbed and one would need to consume large quantities of turmeric root to get considerable advantages, it is best to take 1,000 mg each day with meals.
Doris’s passion for writing started to take shape in college where she was editor-in-chief of the college newspaper. Even though she ended up working in IT for more than 7 years, she’s now back to what he always enjoyed doing. With a true passion for technology, Doris mostly covers tech-related topics.