Your immune system consists of a complex collection of cells, processes, and chemicals that constantly defends your body against invading pathogens, including viruses, toxins, and bacteria.
Keeping your immune system healthy, all year round is key to preventing infection and disease. Making healthy lifestyle choices by consuming nutritious foods, getting enough sleep, exercise, pray, laugh, and be thankful are the most important ways to boost your immune system.
But don’t get discouraged if you have not started yet!
Today is a great day to start! It’s never too late!
Make this your new moto: “Healthy, is my NEW LIFESTYLE”.
Before we move on, let’s practice it.
Say it: “Healthy, is my NEW LIFESTYLE”.
Healthy mind, healthy body, healthy you!
Now, get up and start moving around. Walk around your house. Grab a bottle of water and drink it while you walking. (No excuse. No house is too small lol).
Laugh… Pray… Be Thankful….
Now let’s continue…
Research has shown that supplementing with certain vitamins, minerals, herbs, and other substances can improve immune response and potentially protect against illness.
However, note that some supplements can interact with prescription or over-the-counter medications you’re taking. Some may not be appropriate for people with certain health conditions. Be sure to talk with your healthcare provider before starting any supplements.
Here are some supplements that are known for their immune-boosting potential.
1. Vitamin D
Vitamin D is a fat soluble nutrient essential to the health and functioning of your 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, which helps promote immune response.
Many people are deficient in this important vitamin, which may negatively affect immune function. In fact, low vitamin D levels are associated with an increased risk of upper respiratory tract infections, including influenza and allergic asthma.
Some studies show that supplementing with vitamin D may improve immune response. In fact, recent research suggests that taking this vitamin may protect against respiratory tract infections.
Other studies note that vitamin D supplements may improve response to antiviral treatments in people with certain infections, including hepatitis C and HIV.
Depending on blood levels, anywhere between 1,000 and 5,000 IU of supplemental vitamin D per day is sufficient for most people, though those with more serious deficiencies often require much higher doses.
Vitamin D is essential for immune function. Healthy levels of this vitamin may help lower your risk of respiratory infections.Top of Form
Zinc is a mineral that’s commonly added to supplements and other healthcare products like lozenges that are meant to boost your immune system. This is because zinc is essential for immune system function.
Zinc is needed for immune cell development and communication and plays an important role in inflammatory response.
A deficiency in this nutrient significantly affects your immune system’s ability to function properly, resulting in an increased risk of infection and disease, including pneumonia.
Zinc deficiency affects around 2 billion people worldwide and is very common in older adults. In fact, up to 30% of older adults are considered deficient in this nutrient.
Numerous studies reveal that zinc supplements may protect against respiratory tract infections like the common cold. What’s more, supplementing with zinc may be beneficial for those who are already sick.
In a 2019 study in 64 hospitalized children with acute lower respiratory tract infections (ALRIs), taking 30 mg of zinc per day decreased the total duration of infection and the duration of the hospital stay by an average of 2 days, compared with a placebo group.
Supplemental zinc may also help reduce the duration of the common cold.
Taking zinc long term is typically safe for healthy adults, as long as the daily dose is under the set upper limit of 40 mg of elemental zinc.
Excessive doses may interfere with copper absorption, which could increase your infection risk.
Supplementing with zinc may help protect against respiratory tract infections and reduce the duration of these infections.
3. Vitamin C
Vitamin C is perhaps the most popular supplement taken to protect against infection due to its important role in immune health.
This vitamin supports the function of various immune cells and enhances their ability to protect against infection. It’s also necessary for cellular death, which helps keep your immune system healthy by clearing out old cells and replacing them with new ones.
Vitamin C also functions as a powerful antioxidant, protecting against damage induced by oxidative stress, which occurs with the accumulation of reactive molecules known as free radicals.
Oxidative stress can negatively affect immune health and is linked to numerous diseases.
Supplementing with vitamin C has been shown to reduce the duration and severity of upper respiratory tract infections, including the common cold.
A large review of 29 studies in 11,306 people demonstrated that regularly supplementing with vitamin C at an average dose of 1–2 grams per day reduced the duration of colds by 8% in adults and 14% in children.
Interestingly, the review also demonstrated that regularly taking vitamin C supplements reduced common cold occurrence in individuals under high physical stress, including marathon runners and soldiers, by up to 50%.
Additionally, high dose intravenous vitamin C treatment has been shown to significantly improve symptoms in people with severe infections, including sepsis and acute respiratory distress syndrome (ARDS) resulting from viral infections.
These results confirm that vitamin C supplements may significantly affect immune health, especially in those who don’t get enough of the vitamin through their diet.
The upper limit for vitamin C is 2,000 mg. Supplemental daily doses typically range between 250 and 1,000 mg.
Vitamin C is vital for immune health. Supplementing with this nutrient may reduce the duration and severity of upper respiratory tract infections, including the common cold.
Black elderberry (Sambucus nigra), which has long been used to treat infections, is being researched for its effects on immune health.
In test-tube studies, elderberry extract demonstrates potent antibacterial and antiviral potential against bacterial pathogens responsible for upper respiratory tract infections and strains of influenza virus.
What’s more, it has been shown to enhance immune system response and may help shorten the duration and severity of colds, as well as reduce symptoms related to viral infections.
A review of 4 randomized control studies in 180 people found that elderberry supplements significantly reduced upper respiratory symptoms caused by viral infections.
An older, 5-day study from 2004 demonstrated that people with the flu who supplemented with 1 tablespoon (15 mL) of elderberry syrup 4 times a day experienced symptom relief 4 days earlier than those who didn’t take the syrup — and were also less reliant on medication.
Elderberry supplements are most often sold in liquid or capsule form.
Taking elderberry supplements may reduce upper respiratory symptoms caused by viral infections and help alleviate flu symptoms. However, more research is needed.
5. NAC (N-acetyl cysteine) NAC (N-acetyl cysteine) is a synthetically modified form of the amino acid cysteine (cysteine occurs naturally in foods, whereas NAC does not). In the body, NAC is converted to the antioxidant glutathione. There is very preliminary evidence that NAC may improve certain blood markers of immune system health but there is not sufficient evidence to suggest that NAC supplementation improves the immune system to the extent that it will reduce the occurrence of illness, nor prevent coronavirus infection. A clinical study using 600 mg of NAC taken twice daily during flu season found that it did not prevent infection but fewer infected people were symptomatic. Evidence is weak for its purported ability to thin mucus during infections like colds.
6. Holy Basil/Tusil
Holy basil is one of the oldest known herbs used in traditional medicine and religious ceremony. Some cultures believe that it’s a sin to chew the holy basil leaf, requiring you to swallow it whole. Holy basil gains its revered status from its potent medicinal and healing properties, as well as its flavor in curries, stews, and pasta dishes.
Basil comes in various varieties, including sweet basil, Italian basil, lemon basil, and Thai basil being the most popular for use in the kitchen. While basil leaf makes a beautiful addition to a meal to enhance the aroma and flavors of food, it’s also available in an oil extract as well. The concentrated form of the leaf has health benefits that cure disease and fight infection.
Holy basil is one of the most powerful natural sources for building immunity. It protects against nearly all infections from viruses, bacteria, fungi, and protozoa.
The bottom line is, there are many other supplements that can help to boost your immune system. We just wanted to give you a few essentials, you can start out with.
Many supplements on the market may help improve immune health. Zinc, elderberry, and vitamins C and D are just some of the substances that have been researched for their immune-enhancing potential.
However, although these supplements may offer benefit for immune health, they should not and cannot be used as a replacement for a healthy lifestyle.
Maintaining a balanced diet, getting enough sleep, engaging in regular physical activity, and not smoking are some of the most important ways to help keep your immune system healthy and reduce your chances of infection and disease.
If you decide that you want to try a supplement, speak with your healthcare provider first, as some supplements may interact with certain medications or are inappropriate for some people.
Moreover, remember that there is no scientific evidence to suggest that any of them can protect against COVID-19 — even though some of them may have antiviral properties.
Do you have symptoms of COVID-19?
Call your primary care provider and discuss symptoms before visiting a healthcare facility. If this is an emergency, call 911, and tell the operator about your symptoms.
Now, rejoice in the middle of these pandemic.
God is still on the Throne. He is still faithful and He will see us through it.
We are praying for you and your family.
We are here for you!
If you need encouragement or prayer, please feel free to email us with information and we will get back to you as soon as possible.
Feel free to visit our website, where you will find many encouraging videos, messages and helpful informations.
Stay strong, stay healthy and be blessed!