In a perfect world, we would all have access to a nutrient-dense, balanced diet full of healthy fats, fruits, vegetables, enough protein and fiber – and theoretically, no need to add vitamin supplement to strengthen our immune system
However, not only are most of us not meeting these daily nutritional goals, but we may also encounter situations – like physical stress or inflammatory health problems – when we need more. certain nutrients than what we get from food.
As one immunologist and functional medicine, I always say that you cannot supplement yourself because of poor health or replace a poor diet with vitamins, but you maybe Fill in the gaps to increase your strength.
Here are four supplements that I take every day and often recommend to my patients. Trust me: Your body will thank you.
1. Vitamin C
Since humans cannot produce vitamin C and it is not stored in the body, it needs to be replenished continuously.
Vitamin C is a powerful antioxidant, fights inflammation and strengthens our immune system cells. It is used up rapidly during infection and when we are under extreme stress. It also speed heals wounds and is great for your skin.
Supplemental vitamin C has been found in learn to reduce the severity and duration of colds, and early learn may reduce the severity of symptoms in hospitalized Covid patients.
A good dose to start with is 500 milligrams twice daily for maximum absorption.
2. EASY Vitamins
Vitamin D deficiency is one all around the world problem, it’s a problem because this superstar vitamin regulates so many aspects of immune function. It makes our innate immune system more effective at killing bacteria and viruses, and can reduce the frequency of upper respiratory tract infections.
Low vitamin D is also associated with a higher incidence of autoimmune diseases such as multiple sclerosis. Because vitamin D is not readily available in many foods (save for fatty fish, cod liver, and fortified foods), most people benefit from taking a vitamin supplement, especially during the months of pregnancy. winter or if they don’t spend a lot of time outdoors often.
I suggest starting with 1,000 to 2,000 international units per day, taken with meals.
3. Zinc
World Health Organization report that between 17% and 30% of the world’s population is zinc deficient, potentially affecting health outcomes.
Zinc is a trace mineral with important effects on the effectiveness of the cells and cytokines of our innate and adaptive immune systems. Zinc aids in fighting viruses, protects us from free radical damage to our cells, and has been shown to shorten duration of colds when supplemented.
Zinc is found in high amounts in oysters, beef and crab, and in lower amounts in legumes, tofu, pumpkin seeds, cashews and other nuts and seeds. I recommend getting 15 to 30 milligrams of zinc per day, especially during the fall and winter months and at the first sign of a cold or flu.
4. Curcumin
This substance is the main active ingredient in turmeric and has been shown to provide many health benefits.
In fact, there are more than 120 people clinical trials showed the effectiveness of curcumin in the treatment of diseases ranging from autoimmune to Alzheimer’s disease.
The magic of curcumin is how it reduces inflammation on many levels in the body, not only helping to relieve symptoms caused by pain and arthritis but also stopping inflammation. cytokines lead to autoimmune disease, heart disease, and diabetes.
It also improves the health of Gut bacteria, which helps to supplement our overall immune health. Because curcumin is not well absorbed and one would have to eat a lot of turmeric to get significant benefits, I recommend adding 1,000 mg per day to food.
Dr. Heather Moday is a board-certified allergist, immunologist, and functional medicine physician. She is also the author of “Immune Breakthrough: Your personalized plan to balance your immune system, optimize health, and build lifelong resilience. “Follow her on Instagram @theimmunityMD and Facebook.
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