The immune system is a massive collection of organs, cells, and proteins. It works to protect your body against harmful microorganisms as well as harmful toxins.
If the immune system functions at its best, it does amazing job in protecting the body. However, having a weaker immune system can increase the chance of wound healing being delayed, infectious illnesses such as colds, and various infections.
Various vitamins and minerals commonly referred to”micronutrients,” or “micronutrients,” are necessary for a healthy immune system.
The most important micronutrients that play part in the immune response include:
vitamin A
vitamin C
Vitamin D
vitamin E
vitamin B6
vitamin B12
folate
zinc
iron
copper
Ideally, we would all achieve the highest levels of these micronutrients via the consumption of a balanced diet but this can be difficult to achieve.
Many people across the globe suffer from nutritional deficiencies. Within the United States, nearly 95 percent of the population are not getting enough of vitamin D. Of these, 84% do not get sufficient vitamin E. 46% do not receive enough Vitamin C. Additionally% do not receive enough vitamin A and 15% don’t receive enough zinc.
Research has shown that even a small deficiency in one or more of these vitamins and minerals can lead to impaired immunity.
Many causes, such as illness and stress, could also deplete the stores of nutrients in the body.
As we age, our body’s need for micronutrients. Aged people tend to require more certain nutrients, such as calcium, vitamin D Vitamin B6, vitamin B6, as well as vitamin B12.
In order to maintain the immune system to be healthy and satisfy nutritional requirements One can make sure the diet they consume is healthy and use a multivitamin that includes 100% of the recommended daily allowance (RDA) of each vitamin.
However, many of the multivitamins that are commonly used might not contain enough vitamin C. The researchers believe this is the case.
A daily dose of 200 milligrams (mg) a day is vital for the health of your immune system.
If someone already suffers from a deficit and requires more of that nutrients than what a multivitamin offers.
There are studies that suggest supplementation with multiple immune-supporting micronutrients is beneficial however, further research is needed.
Currently, the strongest evidence suggests that the three micronutrients mentioned above provide immunity support, including Vitamin C and vitamin D and zinc.
Below, we review the findings of research on taking supplements with these nutrients.
Vitamin C
Vitamin C ascorbic acid, also known as vitamin C is a soluble water-soluble vitamin which is known for its ability help strengthen the immune system. As well as promoting a variety of functional cellular functions that are part in the immune system, vitamin C aids the body to build and repair tissues as well as heal wounds and absorb iron.
Vitamin C has also been identified as an antioxidant, which means it fights against free radicals. It can help prevent certain cancers and heart disease.
Studies have shown that vitamin C deficiency can cause an diminished immune system as well as an increased risk of contracting infections.
The human body can’t make vitamin C. It requires food or supplements in the diet.
The RDA for vitamin C is 90 mg.
for men and 75 milligrams of estrogen for female adults. But, many researchers believe this is not enough . They recommend 200 mg per day to reap the maximum health benefits.
While most studies show that taking vitamin C does not prevent colds among the general population but it could help to reduce the severity and symptoms of an illness. For example, one meta-analysis of 2018 concluded that supplements of vitamin C could reduce the duration of a typical cold by half per day, as well for symptoms like chest pain, fever, and chills.
Vitamin C supplementation may be more beneficial to those who engage in intense physical activity. In five research studies with 598 total participants, who were exposed to brief durations of extreme physical strain Vitamin C helped reduce the risk of common cold by more than 50%..
Vitamin D
Vitamin D plays a crucial role in keeping the immune system healthy so that the body can fight off bacterial and viral illnesses, such as the common cold. A few clinical studies suggest that supplementation with 400 internationally unit (IU) which is equivalent to 10 , micrograms (mcg) of vitamin D each day could aid in preventing the common cold.
Other
studies show that vitamin D therapy can reduce respiratory tract infections, especially in those with a vitamin D deficiency.
Certain researchers believe there is a link between vitamin D deficiency and an increased chance of hospitalization for COVID-19, but there are some disagreements about the validity of this assertion. In some cases the use of vitamin D has been proven to reduce the effect of socioeconomic variables on vulnerable groups.
Many experts think that the current vitamin D RDA of 600 IU (15 micrograms) for people up to 70 years old and 800 IU (20 micrograms) for people over 70 does not provide enough nutrients to support healthy immune function.
However, the evidence remains unconclusive. Finding the dosage that supports the immune system requires more research.
Zinc
Zinc deficiency may affect the immune system by hindering the production maturation, activation, and formation of lymphocytes, white blood cells that form an active part of the immune system.
Numerous studies have shown that low levels of zinc can increase the risk of developing viral infections. A few studies have also shown that zinc lozenges could reduce the duration of common cold.
However, determining the most effective dosages for supporting immunity and fighting colds requires more study.
Probiotics are often touted, or “good bacteria” as a natural method to boost immunity.
We are aware that they play a crucial role in helping maintain an appropriate balance of digestive bacteria, and new research supports the concept that they play positive effects on immune function.
A study for instance from 2020 — which was conducted, it must be noted by a company which produces probiotics that probiotics may help decrease the duration and frequency of upper respiratory infection.
The authors recommend more studies to determine if there is a connection between immune-system probiotics.
The only vaccines, along with strict hygiene guidelines, are proven to help combat COVID-19. In cases of extreme COVID-19, doctors may use specific medicines.
The research suggests that supplementing with minerals and vitamins can be a low-cost way to support optimal immune function.
Even supplementation with the vitamins C and D over and above the RDAs of the present can be beneficial for the immune system as in the case that dosages are kept under the suggested safety limits.
Many supplements can be incompatible with medications as well as other supplements. The combination of different supplements may cause massive amounts of certain substances in the body, which can have potential for serious side consequences.
For instance, excessive vitamin C can be excreted into the urine. It typically has minimal unwanted side effects. However, excessive amounts of vitamin C can cause diarrhea, abdominal pain nausea, and abdominal pain.
Vitamin D that is too highover 4,400 IU or 100 mgcould be dangerous and could cause vomiting, nausea kidney stones, anxiety, loss of appetite, and weakness of muscles.
The presence of high levels could lead to renal failure and an abnormal heartbeat, and even death. Vitamin D is also linked to drugs, like the weight loss pill orlistat (Alli, or Xenical) as well as steroids, as well as statins that lower cholesterol.
If someone has too much zinc, it can trigger negative effects such as diarrhea, nausea, vomiting headaches, nausea. Over time, the excess of zinc may result in diminished copper levels, reduced immunity as well as lower levels of important cholesterol. Zinc can also interfere with other medications.
Probiotics are safe for most people. But, they could exacerbate ailments or trigger bacteria-related infections in those who have poor immune system or who are seriously ill.
Having a healthy lifestyle can help the body’s natural defenses, and also improve overall health. This can involve:
Smoking is not a good idea.
exercising
Averting excess consumption of alcohol for those who consume alcohol regularly.
Hands must be washed frequently.
managing stress effectively
staying current with recommended vaccines
having a balanced diet with plenty of vegetables and fruits
having a moderate weight
getting at least 7 hours of sleep in the course of a 24-hour period
There is no evidence to suggest that huge doses of vitamins and minerals will boost your immune system. The best way to make sure that your immune system is functioning efficiently is to maintain an appropriate diet, get enough rest, exercise and to take the vaccines that are provided.
Anyone with nutrient deficiencies who can’t eat well-balanced, healthy diet may find it beneficial to take a multivitamin daily. However, while some studies suggest that taking more than RDAs of vitamins C or D might help support the immune system, concluding this will require more study.
If someone suspects that they are suffering from nutrient deficiencies and is concerned about it, they should consult to a doctor about taking an analysis of their blood. This will reveal any deficiencies and identify the most appropriate approach to supplementation.
Before using any supplement, a person should have a conversation with an primary care physician who is familiar with their medical history.
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