Increases in stress, lack of sleep, and improper diet can wreak havoc on your immune system, making you more susceptible to illnesses. To bolster your immunity, aside from a healthy lifestyle, dietary supplements can augment your natural defenses. Here is a dive into the top-notch supplements you can use to bolster your immune health.
1. Vitamin C
The popularity of vitamin C as an immune booster cannot be overstated. This essential nutrient contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system. While Vitamin C is commonly available in citrus fruits, taking a dietary supplement can provide extra health benefits. Studies show that Vitamin C can help you recover faster from the common cold, reduce its severity, and boost your immunity in general.
2. Vitamin D
Vitamin D is a fat-soluble nutrient essential to the health and functioning of the immune system. Vitamin D enhances the pathogen-fighting effects of monocytes and macrophages – white blood cells that are important parts of your immune defense – and decreases inflammation. You can get vitamin D from the sun, but those living above the equator or who avoid sun exposure will benefit from a supplement.
3. Zinc
Zinc is known for its role in cellular metabolism and immune function. It contributes to immune defense by supporting the growth and functioning of T cells, which are immune cells that fight off infected or cancerous cells. Zinc deficiency can severely impair immune system function. Therefore, taking a Zinc supplement can help maintain your body’s natural defense system.
4. Elderberry
Rising in popularity, Elderberry is a dark purple berry from the European elder tree, and its syrup has been used for centuries as a winter remedy for immune support. Several research studies suggest that elderberries have antiviral properties that may prevent or reduce the severity of certain common infections.
5. Echinacea
Echinacea is a powerful herb that has been known to boost immune health, thanks to its high content of antioxidants. Best utilized at the onset of cold symptoms, Echinacea is available in both tablet and liquid form for easy consumption. Studies have shown that Echinacea reduces the odds of developing a common cold by 58% and decreases the duration of the cold by almost one-and-a-half days.
6. Astragalus
A staple in traditional Chinese medicine, Astragalus is a type of legume that’s been used for centuries to boost the immune system. Research shows Astragalus has antioxidant effects that inhibit free radical production and boost immunity. Supplements are available in capsule, liquid, or powder form.
7. Probiotics
Probiotics, or “good” bacteria, help keep your gut health in balance, which is crucial for maintaining your overall health and well-being. They can positively contribute to your immune function by helping to maintain a healthy balance of gut flora, which plays a vital role in your immune response. Probiotic supplements are widely available in stores and online.
8. Selenium
This powerful antioxidant helps lower oxidative stress in your body, which reduces inflammation and enhances immunity. It’s also necessary for the health of your immune cells. Studies show that increased blood levels of selenium are associated with an enhanced immune response.
9. Garlic
Garlic is revered for its flavor and hailed for its health benefits. It is high in vitamins C and B6 and manganese which are beneficial for immune health. Studies have shown that garlic can help combat sickness, including the common cold. Most of its immune-boosting properties come from its sulfur-containing compounds, which have significant immune-boosting effects.
10. Turmeric
Turmeric contains curcumin, a compound with potent anti-inflammatory and antioxidant benefits. It enhances the activity of natural killer cells, acting as your first line of defense against infections. Adding a turmeric supplement to your diet can significantly bolster your immune health.
Remember, before starting any new dietary supplement regimen, it’s essential to consult with your healthcare provider. They can provide you with personalized advice based on your individual health needs. These supplements must be taken in an appropriate dosage and paired with a balanced and nutritious diet. Armed with these top-notch supplements, you can fortify your immune health and stay protected from various health risks.
