Immune Support
Just as quick disclaimer, given the current global environment- in no way am I suggesting in this blog that taking these particular supplements will prevent you from getting any type of bacterial infection, virus or disease but rather, this is intended to highlight some of my favourite supplements to support your immune system and ultimately your overall health and well-being.
The Immune System
First and foremost let’s cover off what the immune system is as the term is often thrown around without much knowledge of what it is.
Essentially, the immune system is made up fo 2 defence systems:
The Innate (non-specific) defence mechanisms.
The Adaptive (specific) defence mechanisms.
The Innate System is comprised of:
The first line of defence which includes skin, mucous membranes and secretions of the skin and mucous membranes.
The second line of defence including phagocytic cells, natural killer cells, antimicrobial proteins and the inflammatory responses.
The innate system responds immediately to protect the body form all foreign substances.
The Adaptive System is considered the third line of defence including lymphocytes, antibodies, macrophages and other antigen-presenting cells. The adaptive system will start the attack against specific foreign substances (1)
The immune system is a functional system (vs. and organ system) and includes a variety of molecules and trillions immune cells that reside in lymphoid tissues and organs and circulate in body fluids.(1) When the immune system is working, it will protect from most bacteria and viruses.(1) While there is no magic pill to pop to prevent disease, research has shown certain vitamins, minerals and herbs have been proven to be effective to support the immune system.
The following supplements are my top 5 picks for immune support:
1) Probiotics
This is one of my all-time favourite supplements. Probiotics are beneficial bacteria which are normally present in the digestive tract. The purpose of adding probiotics to your diet is to control the overgrowth of harmful bacteria. Probiotics can be added to your diet by specific food sources or through supplementation. One of the most powerful effects of probiotics is to modulate the immune system. Probiotics can inhibit bacterial adhesion, enhance mucosal barrier function and modulate and strengthen the innate and adaptive immune systems.(2)
Food Sources: Cultured or fermented foods such as Kefir, Miso, Sauerkraut, Organic Yogurt (preferably homemade)
If you are supplementing, 15 billion CFU per day is considered a general maintenance dose but often higher doses are need for people experiencing dysbiosis.
2) Vitamin C
A potent antioxidant that stimulates immune function. Vitamin C contributes to immune defence by supporting different cellular functions of both the innate and adaptive immune system. Vitamin C supports the skin’s barrier function against pathogens and promotes the oxidant activity of the skin, which can protect against environmental oxidative stress. A deficiency of Vitamin C results in impaired immunity and higher susceptibility to infections. Supplementation with vitamin C appears to be able to both prevent and treat respiratory and systemic infections.(3)
Your body uses up Vitamin C every 4 hours (or less if you are stressed) so it can be taken multiple times per day. Generally a maintenance amount is 1000-3000mg per day (in divided amounts) is ideal for immune support but be mindful this supplement is contraindicated for diabetics.
Best food sources of Vitamin C include: bell peppers, parsley, broccoli, strawberries, papaya, oranges, grapefruit, cantaloupe, brussels sprouts
3) Vitamin D
A fat-soluble vitamin (this means it dissolves in fat and can be stored in the liver and fatty tissue) that regulates immune cells.
Vitamin D can come from 3 sources:
Food- D3 sources include fish liver oils, egg yolks and fortified foods and D2 sources include plant sources such as mushrooms and dark leafy greens
Made from cholesterol in human skin when in contact with UV light.
Supplementation
Vitamin D helps to promote immune responses by preventing tissue damage and it’s tied to resorption (absorbing minerals into the bloodstream). Vitamin D helps to modulate innate immune cells, and bring the immune system back into balance. Insufficient vitamin D levels could lead to of an impairment of immune responses.(4)
The RDA for Vitamin D is 500IU, though I take a daily therapeutic dose of 5000IU per day.
4) Zinc
A mineral that is an important antioxidant function in SOD (Superoxide Dismutase which is one the body’s first antioxidant defences). It also helps with the maintenance of levels of Vitamin A. Zinc is involved in more body functions than any other mineral. Zinc is important for the maintenance and development of immune cells of both the innate and adaptive immune system by regulating intracellular signalling pathways.(5)
Best Sources: Most animal sources but especially in oysters, fish, red meat, liver and poultry Plant sources include: whole grains and legumes (phytates and fibre can reduce absorption), Brazil nuts, pumpkin seeds, ginger root and mustard.
Just be mindful Zinc interferes with iron absorption so make sure you take this one away from iron supplements 30-50mg is an ideal for daily maintenance (note that this is not an ideal supplement for those with high cholesterol)
5) Vitamin A
Another fat-soluble vitamin. Vitamin A is a powerful antioxidant that protects cell membranes and tissue linings from free radical damage and stimulates immune cells.
Food sources include: fish liver oil, egg yolks and yellow, orange and dark green vegetables.
If you are considering supplementing with any of the vitamins or minerals listed above be sure to check with your health practitioner to find out which are right for you.
A general maintenance dose would be 5000-10000IU per day
Some additional dietary and lifestyle recommendations to support your immune system include:
Eating your vegetables. Vegetables are very alkalinizing for the body and full of the vitamins and minerals your body needs.
Lots of water- aim for 2-3L per day to help flush out your system.
Sleep. This is a big one. Your body needs sufficient time to regenerate overnight -ideally between 10pm and 6am.
Eliminate/reduce alcohol and sugar. Alcohol and sugar can suppress the immune system so limit your intake particularly if you’re feeling unwell.
References:
1 Marieb, Elaine Nicpon. Essentials of Human Anatomy & Physiology. Pearson, 2015.