Do Vitamin Supplements Actually Work
According to the Harvard Medical School, the idea of boosting the immune system is ultimately flawed. For the majority of individuals, vitamin supplements alone are insufficient to maintain health. Instead, a balanced diet and healthy lifestyle factors such as good hygiene and adequate exercise provide more than sufficient support for your bodys immune system.
However, this is not always the case. For some children, vitamin supplements can be beneficial. Here are some of those exceptions:
Enjoy A Colourful Diet
When shopping for groceries, aim for a colourful selection of fruits and veggies. The prettier your basket looks, the better for your overall health. This is because getting your fruit and vegetables in almost every colour of the rainbow is a sure-fire way to ensure you get the variety of micronutrients that your immune system needs to work well!
Can Taking Vitamin D Prevent Covid
There’s some research that indicates taking vitamin D supplements can protect you against respiratory illnesses, such as the common cold or flu, and there are clinical trials underway to figure our whether it can also protect against COVID-19.
That said, there’s currently not enough evidence for a definitive answer.
Read Also: What Does One A Day Vitamins Do
Do You Get Enough Vitamins To Help Your Immune System
Sadly, too many among us know the theory but dont live by it. We dont consume enough fresh fruit, vegetables and other healthy foods, which has clear consequences. Inadequate nutrition is known as one of the main reasons for a weakened immune system in people all over the world.
According to a 2007 study published by the British Journal of Nutrition, nutrients such as vitamins and minerals support the immune system at three levels:
- they help our physical barriers that protect us from harmful substances, like the skin and mucous
- they contribute to the immunity of our cells
- they assist in the production of antibodies, proteins that neutralise harmful substances .
Unfortunately, not getting enough vitamins to help the immune system is especially widespread among people who do not have access to foods with higher nutritional value, either due to their lifestyle or economic factors. If youre one of those who largely rely on processed foods, your diet could lead to a deficiency in one or more of the vitamins and minerals that are essential for a strong immune response. If this is the case, your immune system might not be working at full capacity.
And what is the simplest way to obtain larger amounts of the vitamins that are best for our immune system?
One option to make up for the vitamins and minerals that we dont consume through our diet is taking micronutrients in pill form.
Tips For Boosting The Immune System Naturally
In general, eating a variety of freshand colorfulfoods should be your first line of defense in protecting your immune system and getting proper nutrients. In addition to fruits and vegetables, be sure to eat nutrient-rich foods like nuts, legumes, yogurt, and lean protein sources.
Drinking plenty of water is also important. Staying hydrated can help boost your immune system because water enables the body to produce lymph fluid. The lymphatic system carries white blood cellswhich recognize and destroy germsto various locations in the body.
Building a strong immune system happens over time. Taking a huge dose of natural supplements to boost the immune system can be compared to eating five apples in the morning and expecting it to fight off this season’s flu virus. Healthy eating habits require a wide and consistent variety of nutrients.
Don’t Miss: Are Organic Vitamins Better For You
What Vitamins Are Best For Immune System
Having a strong immune system has always been important, but it definitely warrants people have been taking this much more seriously these days. One of the best things you can do to make sure your immune system is functioning as well as possible is to ensure you are getting all the nutrients that it needs. While this can come from your normal diet, most people today are not getting the fully balanced nutrition they need, which is why finding the best vitamins for your immune system is so important. Vitamin D3 and calcium are two of the most essential vitamins for your immune system. In addition, you may benefit from other nutrients including calcium, zinc, and more. Of course, you do not want to have any vitamin or mineral deficiencies at all, so taking a multivitamin may be a good idea. While everyone will need the same general vitamins for their immune system to function well, there are different specific needs for women, men, and children so it is important to find the best ones for you.
Natural Ways To Boost Your Immune System
There are plenty of natural ways to boost your immune system. Getting enough high-quality sleep, exercising regularly, managing your stress levels, and making sure youre well-hydrated are all really important for immune function.
But, if you feel like you need an extra boost, there are several immune system booster vitamins. So try to make sure you are getting enough of these either through the foods you eat or by taking supplements to boost immune system.
You May Like: Vitamin B12 Folate Serum Panel
Maintain A Healthy Diet
As with most things in your body, a healthy diet is key to a strong immune system. This means making sure you eat plenty of vegetables, fruits, legumes, whole grains, lean protein and healthy fats.
In addition to providing your immune system the energy it needs, a healthy diet can help ensure you’re getting sufficient amounts of the micronutrients that play a role in maintaining your immune system, including:
- Vitamin B6, found in chicken, salmon, tuna, bananas, green vegetables and potatoes
- Vitamin C, found in citrus fruit, including oranges and strawberries, as well as tomatoes, broccoli and spinach
- Vitamin E, found in almonds, sunflower and safflower oil, sunflower seeds, peanut butter and spinach
Since experts believe that your body absorbs vitamins more efficiently from dietary sources, rather than supplements, the best way to support your immune system is to eat a well-balanced diet.
How To Integrate Vitamins Into Your Daily Diet
While vitamin supplements may sound like an easy fix, the best way to ensure a sufficient intake of essential nutrients is to maintain a healthy and balanced diet. Your body tends to absorb and utilise vitamins better from food, while supplements can be of differing quality.
However, eating a balanced diet may not always be feasible, and its possible to still be deficient in a nutrient even if you eat a healthy diet. In this case, vitamin supplements can come in handy.
And while nutrition will definitely play an important role in building a strong immune system, if you want to maximise your chances of avoiding an infection, you may need to address other aspects of your lifestyle too.
Rather than thinking about boosting the immune system, it is better to think about keeping it healthy and balanced, says Jenny Tschiesche, nutritionist and consultant for Nutriburst . Ideally, this balance will be created through both nutrition and lifestyle interventions. Not only do you need to eat and drink well, but there are other important aspects of your health and wellbeing that need addressing for balance. Sleep well, digest well, reduce long term stress, stay connected to friends and eat mindfully.”
Read Also: What’s A Good Vitamin For Arthritis
Stress And Immune Function
Modern medicine has come to appreciate the closely linked relationship of mind and body. A wide variety of maladies, including stomach upset, hives, and even heart disease, are linked to the effects of emotional stress. Despite the challenges, scientists are actively studying the relationship between stress and immune function.
For one thing, stress is difficult to define. What may appear to be a stressful situation for one person is not for another. When people are exposed to situations they regard as stressful, it is difficult for them to measure how much stress they feel, and difficult for the scientist to know if a person’s subjective impression of the amount of stress is accurate. The scientist can only measure things that may reflect stress, such as the number of times the heart beats each minute, but such measures also may reflect other factors.
Most scientists studying the relationship of stress and immune function, however, do not study a sudden, short-lived stressor rather, they try to study more constant and frequent stressors known as chronic stress, such as that caused by relationships with family, friends, and co-workers, or sustained challenges to perform well at one’s work. Some scientists are investigating whether ongoing stress takes a toll on the immune system.
Despite these inevitable difficulties in measuring the relationship of stress to immunity, scientists are making progress.
Powerful Supplements That Will Boost Your Immune System
You’re loading up on these immune-boosting foods? “But of course,” you reply. Nobody wants to get sick with a cough, headache, fever, runny nose, congestion, the works. To up your cold-and-flu protection game and strengthen your immunity, we consulted nutritionists and health experts to find the best vitamins and supplements to boost the immune system you should load up on to keep you healthy and strong.
As always, consult with your doctor before adding any new vitamin or supplement to your diet. And worth remembering: “A healthy diet is the best way to maintain a strong immune system. But immune system supplements are a convenient way to ensure that nutritional needs are met,” offers Karen Cooney, MA, CHHC, nutritionist for The Vitamin Shoppe.
The next time you head to the pharmacy, make sure to stock up on these 7 vitamins for your immune system. And to double down on your immune health, make sure you’re avoiding the 100 Worst Foods for Cold and Flu Season.
Dosage: 1,000 IU vitamin D per day
“Vitamin D plays an essential role in helping your immune system fight off invaders before they develop into acute infections,” says nutritionist Bri Bell, RD, of Frugal Minimalist Kitchen. She recommends individuals get 1000 IU of vitamin D per day during the cooler months to ensure you’re getting enough year-round.
Dosage: 1 billion to 10 billion colony-forming units probiotic supplement per day
Read Also: Is Vitamin D Milk Whole Milk Good For You
Holland & Barrett Kids Immune 30 Chewables
Little immune systems need support too!
These one-a-day Healthy Kids immunity chewable supplements are fun to take and have a sweet blackcurrant flavour children will love.
Key benefits
- Contains vitamin C, D and zinc, which all contribute to the normal functioning of the immune system
- Delicious blackcurrant flavour chewable tablets perfect for picky kids who hate taking tablets
- Vegan-friendly chewables made for children aged 3+ years
What our customers think:
MALIKs Good product 5/5 starsThe chewables are delicious and my kids would always ask for more had to keep on ordering.
MannyPet Great vitamin for kids 5/5 starsThis vitamin is great for kids who dont like to take other form of tablets.
The Importance Of Vitamins For Our Health
We tend to underestimate the importance that vitamins have in our health. The biggest danger here is eating always the same thing and forgetting about variety in our diets. This greatly limits our vitamin intake, thus leaving us defenseless against virus and infections.
In order to be protected against the flu and other infections, the key is having a strong and resistant immune system. For most people, this means keeping an eye on variety and having a diet high in all of the aforementioned foods. Do you already take vitamins to boost your immune system?
From now on, try to include foods into your diet that have vitamins A, B, C, and E. You will start noticing youre less likely to bet infected. As time goes by, you will see that you dont get sick that often!
It might interest you…
Don’t Miss: Can I Use Vitamin C And Hyaluronic Acid Together
The 4 Best Vitamins To Boost Your Immune System
Written by
27 May, 2022
If you have been having the flu and other virus-related health problems, its possible your body needs vitamins to boost the immune system. Although the best way to up your vitamin intake is by having a healthy and balanced diet, sometimes our bodies need an extra boost.
On the other hand, the daily recommended values arent always possible every day or for every budget. To solve this, vitamins come in a variety of presentations that make it easier to reach those daily milestones.
In order to strengthen your defenses, you should be vigilant of reaching your daily intake for these five vitamins. If your diet isnt cutting it, then it might be time to search for vitamin supplements. Theyre relatively inexpensive and in the long term can save you a ton on medical bills! Keep reading to know what vitamins you should be taking to boost your immune system.
Can Supplements Help Boost Your Immune System
As outlined above, supplements are not a substitute for a balanced diet and a healthy lifestyle. The body can absorb and regulate its requirement for vitamins and minerals more easily from food sources. Not all vitamin and mineral formulations are equal. Some iron supplements for example may cause side effects such as bloating, constipation or stomach upset.
Other nutrients are best absorbed in food form for safety reasons, vitamin E for example is not recommended for those on certain blood thinning medications. While others such as probiotics in theory can help with gut function which may improve your immune health overall but lack the research to prove their effect on improving your immunity.
If for some reason you find that you are unable to meet your bodys need through food alone then you may decide to supplement some or many of the immune supporting vitamins and minerals your body needs e.g. Vitamin C, Vitamin D, Iron and Zinc.
Don’t Miss: Can You Take Vitamin D Everyday
Does Vitamin C Boost The Immune System
Probably the one youre most familiar withthanks to your nana force-feeding you oranges as a kidvitamin C is good for the immune system. It helps to reduce inflammation, strengthens skin barriers, and encourages the production and function of white blood cells.
The NHS says it’s one of the best vitamins for kids immune systems and can also help children absorb iron.
Its been found that vitamin C may prevent colds for acutely stressed people, . And, its useful in reducing the duration of a cold and may help to lessen the severity of symptoms.
Brainy bonus: Higher levels of vitamin C are directly associated with higher levels of cognitive function.
Food sources: blackcurrants, kiwi, green and red peppers, oranges.
How much is in the Smart Supplement: 80mg, 100% of what you need. Extreme vitamin C fans can take up to 1000mg safelyone we recommend for a top-up is yourzooki.
Immunomodulatory Role Of Vitamin D
The influence of VD3 metabolites in the immune system, particularly of 1,252 VD3, has been known for more than 20 years20,21. In vitro, 1,252VD3 exerts a marked inhibitory effect on adaptive immune cells . It inhibits T-cell proliferation20,21, the expression of interleukin-2 2123 and interferon- mrNA and protein in T cells24,25, and CD8 T-cell-mediated cytotoxicity26. The decrease in the production of IL-2 and IFN by 1,252VD3 is partially mediated by binding of the VDRRXR complex to the VDRE in the promoters of genes encoding IL-2 and IFN . The anti-proliferative effect could be explained, at least in part, by the decrease in IL-2 production, as proliferation is partially rescued by adding exogenous IL-2 . These inhibitory effects of 1,252VD3 are most pronounced in the memory T-cell compartment30, which is concomitant with the higher expression of VDR in effector and memory T cells compared with naive T cells31. Moreover, 1,252VD3 enhances nonspecific T-cell suppressor activity, as measured by the ability of 1,252VD3-treated T cells to suppress primary mixed-lymphocyte reactions and cytotoxic T-cell responses26.
Mechanisms of vitamin D immunomodulation
Don’t Miss: Vitamins Good For Your Heart
Effects Of Antioxidant Vitamins On Immunity
It has been known for more than 30 years that some vitamins with antioxidant properties, including vitamin A, vitamin B6 , vitamin C and particularly vitamin E, have protective effects on animal models of atherosclerosis and ischaemia-reperfusion injury 24. Vitamin E collectively refers to eight related compounds , of which -tocopherol has the greatest bioavailability and is the best characterized105. Vitamin E decreases the release of reactive oxygen species by monocytes106 and the expression of CD11b and very late antigen 4 , thereby decreasing monocyte adhesion to the endothelium106. Vitamin E also blocks the release of pro-inflammatory cytokines, including IL-1, IL-6, TNF and the chemokine IL-8, by monocytes and macrophages107,108. Moreover, vitamin E prevents the upregulation of the adhesion molecules vascular cell-adhesion molecule 1 and intercellular adhesion molecule 1 on the endothelium induced by oxidized low-density lipo protein 109 and IL-1110, as well as the upregulation of E-selectin and some chemokines108. Reactive oxygen species activate the nuclear factor-B pathway106, which initiates many pro-inflammatory events. Therefore, the therapeutic antioxidant effect of these vitamins could be explained, at least in part, by their capacity to decrease NF-B activation.
The Science Behind Zinc And Immunity
Zinc supports the functioning of immune cells like neutrophils and macrophages. As a result, a zinc deficiency can lead to a higher risk of infections. You’ve probably seen zinc lozenges at your pharmacy. Though the research is conflicting, the nutrient is thought to potentially drive down the duration and severity of symptoms associated with the common cold by preventing the entry of the virus into cells and stopping it from multiplying in the body.
Zinc’s antiviral properties may help the body fight viral species similar to those that cause COVID-19, per emerging research. However, studies on zinc and viruses like the coronavirus are still in their infancy, and a great deal of further research in humans is still needed before we can making any sweeping conclusions about the relationship between the two.
Recommended Reading: What Is Vitamin B Complex Used For
