Top 6 Essential Supplements for Boosting Immune Health NL-086
You need a strong, well-functioning immune system to fight against infections, heal the damage caused by pathogens and recover quickly from an infection, injury or disease. A wholesome, healthy diet of fresh fruits, vegetables, seeds, nuts, herbs and spices contain all the vitamins, minerals and bio-active compounds that keep your immunity in top order. Proper sleep, exercise and healthy stress management also boost immunity.
Unfortunately, many people struggle to get all the essential vitamins and minerals from their diet. High quality supplements can help fill these nutritional gaps, as well as provide additional support to immune health when you need it. For example, stress, anxiety, age, smoking and lack of sleep make your immune system weak and less effective in handling disease-causing microorganisms. In addition, seasonal changes also challenge the functioning of our immune system, where supplements such as vitamin D and vitamin C can work wonders. Let's look at top 6 essential supplements that will help strengthen and rejuvenate a worn-out immune system.
1. Vitamin C: Vitamin C can affect how your immune system responds at a cellular level. With its ability to support the cellular functions of both the innate and adaptive immune system (for example, it increases the production and functions of various immune cells and antibodies), Vitamin C is easily one of the top vitamins to keep you immune system healthy and active. It can help reduce the severity of a cold and reduce the risk of many infections. In addition, vitamin C is a powerful anti-oxidant that creates a protective skin barrier against external threats (such as pathogens).
2. Vitamin D: Vitamin D3 is an excellent supplement for your bones and heart health, but it also shines in various other areas, especially in boosting immune health. Vitamin D keeps your immune system well-balanced as it boosts natural immunity and helps fight respiratory infections, and also regulates adaptive immunity and keeps your immune system from going into an over-reactive mode that can trigger allergies and auto-immune conditions.
3. Reishi mushroom: Reishi mushroom, also known as Ling Zhi is one of the best adaptogens for your immune and heart health. It is loaded with hundreds of bioactive compounds (such as Beta-glucans and ganoderic acids) that work in many ways to boost as well as regulate your immune system. Beta glucans in reishi help fight microbial infections, whereas ganoderic acids help in seasonal allergies, asthma and respiratory disorders. Reishi is also a good source of immune-boosting minerals such as magnesium, zinc and selenium. As an adaptogen, it helps you manage stress that leads to inflammation and weakens immunity.
4. Magnesium: Magnesium is an amazing mineral that supports many life-sustaining functions. No wonder that it also plays a very important role in keeping your immune system healthy. It reduces inflammation, helps manage stress and improves sleep. All of these factors, if not managed well, can suppress your immunity. In addition, it helps the body to absorb vitamin D3 (which boosts immunity), affects immune responses at the cellular level, and helps in proper functioning of enzymes involved in healthy immune system functioning.
5. Turmeric: Turmeric is a well-known spice with amazing anti-inflammatory and immune-boosting qualities. It contains curcumin, a bio-active compound known to strengthen immunity with its incredible ability to reduce inflammation, destroy pathogens, remove toxins from the body and improve gut health. Turmeric also supports your joint and cardiovascular health.
6. CoQ10: CoQ10 is excellent for your heart health, but its role in rejuvenating your immune system should not be under-estimated. Although CoQ10 is found in every cell, it is present in especially high concentrations in organs that have extraordinarily high energy requirements such as heart, liver, kidneys, immune system and the brain. It is also a very powerful anti-oxidant and protects immune cells from the oxidative damage. CoQ10 levels decline as we age and impact energy production that can cause low immunity, premature ageing and fatigue.
References:
- Johnson et al. Vitamin D: immune function, inflammation, infections and auto-immunity. Paediatrics and International Child Health. 2023.
- Sunil J. Wimalawansa. Infections and Autoimmunity—The Immune System and Vitamin D: A Systematic Review. Nutrients 2023
- Ahmad et al. Ganoderma lucidum: A potential source to surmount viral infections through β-glucans immunomodulatory and triterpenoids antiviral properties. International Journal of Biological Macromolecules. 2021