The only key to prevent infections and diseases is to keep boosting your immune system throughout the year. You can find numerous supplements to boost your immune system.
More and more people are supplementing nowadays to boost the immune system, and it is effortless to do so.
Having a healthy immune system protects against numerous diseases and illnesses.
Thus, it is wise to boost your immune system and not only for the concern of health but also for the health and well-being of others.
Following are the three most important ways to boost your immune system;
- Healthy Diet Plan
- Sleep Healthy (6 hours at-least)
- Exercise Regularly
Furthermore, many studies show that you can prevent several diseases and illnesses if you strengthen your immune system by supplementing specific vitamins, minerals, and other substances that boost the immune system.
Supplements To Boost Immune System
Therefore, this article provides information about well-researched supplements to boost your immune system effectively.
Intake of these immune-boosting supplements will ensure enhanced immune response and protection against illness.
Zinc is a mineral that plays an essential role in immune cell development and increasing the inflammatory response of your body.
It is essential for the immunity system; mostly, it is added to supplements and various health care products that aids in boosting your immune system.
According to the US National Library of Medicine and National Institutes of Health, over 2 million people suffer from zinc deficiency worldwide, and up to 30% of them are elderly.
Lack of Zinc increases your risk of infections and diseases. It affects your immune system by decreasing its response and ability to function.
Zinc supplements help in protecting against several respiratory tract infections such as rhinovirus cold. They may also help in reducing its duration.
Taking zinc supplements is safe for a healthy adult as long as the dosage does not exceed the limit of 40mg per day.
Foods that are fortified with zinc are oysters, cashews, chickpeas, shellfish, whole grains, and meat.
2. Vitamin D
Vitamin D is a fat-soluble nutrient that is very important for your health and better functioning of the immune system.
Many people lack vitamin D intake in their diet and, therefore, suffer from vitamin D deficiency.
Recent studies revealed that an estimated 42% of American adults have vitamin D deficiency.
According to the US National Library of Medicine and National Institutes of Health, lack of vitamin D in the body increases the risk of upper respiratory tract infections such as influenza or allergic asthma.
PubMed review of control studies in 11,321 people, shows that supplementing with vitamin D increases immune response and decreases the risk of respiratory infections compared to people deficient in vitamin D.
To prevent vitamin D deficiency, you should consume foods enriched with vitamin D or take vitamin D supplements.
1,000 IU to 4,000 IU dosage of supplemental vitamin D per day is a healthy dose for most people, depending on the blood level.
Besides, exposing yourself to the sun’s ultraviolet rays or consuming supplements, opt for vitamin D fortified foods like tuna, salmon, trout, milk, yogurt, rice milk, almond, soy, or orange juice.
3. Vitamin C
The most popular supplement to boost your immune system is vitamin C.
It protects against various infections by eliminating old or dead cells and replacing them with new cells.
It also increases the immune cell’s ability to fight off against various illnesses.
Vitamin C functions as an antioxidant by protecting against oxidative stress.
As oxidative stress harms the immune system and is also associated with many diseases.
Furthermore, Vitamin C is proven to decrease the duration, symptoms, and severity of upper respiratory tract infections and the common cold.
According to US Library of Medicine & National Institutes of Health, a review of 29 studies in 11,306 people suggested that taking supplements of vitamin C at an average dose of 1 to 2 grams showed the reduced duration of cold up to 8% in adults and up to 14% in children’s.
Thus, Vitamin C supplements effectively boost the immune system and protect against numerous diseases and infections.
Even if you are a healthy person, it still doesn’t hurt much to start supplementing vitamin C now. For an average healthy person recommended dosage of vitamin C is 2,000 mg.
You can also opt for vitamin C fortified foods such as oranges, grapefruits, strawberries, bell peppers, spinach, kale, and broccoli.
4. Mushrooms (Medicinal)
Many mushrooms have indeed been used to prevent and treat infectious diseases in the past.
Recent studies demonstrate several types of medicinal mushrooms that significantly boost your immune system.
They are also fortified with sugar-like molecules known as “polysaccharides” that effectively boost the immune system.
According to PubMed Central, there are over 270 recognized species of medicinal mushrooms that are likely to boost the immune system.
Research reveals that the intake of medicinal mushrooms may boost the immune system, including decreasing the symptoms of several conditions like asthma or lung infections.
Furthermore, several immune-boosting medicinal mushrooms provide antibacterial effect and boost your immune system such as cordyceps, maitake, shitake, turkey tail, lion’s mane.
Moreover, a recent study of 8 weeks in 79 adults suggests that supplementing with 1.7 grams of “cordyceps mycelium” extract increases the activity of natural killer cells (NK) that protect against illness.
Another research shows that a medicinal mushroom is known as “turkey tail” may boost the immune system even in people suffering from certain types of cancer.
5. Black Elderberry
Black Elderberry, a historically robust plan known by its scientific name as “Sambucus nigra”.
It is very beneficial for its role of antiviral properties in boosting the immune system.
Elderberry provides potent antibacterial and antiviral potential against pathogens and aids in preventing strains of the influenza virus or upper respiratory tract infection.
Moreover, according to PubMed, it is proven to boost the immune system response by shortening the severity and duration of cold and reducing the symptoms of viral infections.
A recent study in 60 adults with flu symptoms demonstrates that people who took 15 ml of elderberry syrup four times a day showed significantly improved symptoms as opposed to others.
Elderberry is usually taken in liquid form as syrup or in capsule form. However, it is also found in lozenges and tinctures.
Please consult with your healthcare provider for the recommended dosage of elderberry specific to you.
Please note that some supplements can or may interact with your prescription or medications you are taking.
Make sure to consult with your doctor before starting any supplements. Some of them may not be appropriate for people with certain health conditions.