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Is it possible to boost our immune systems with certain supplements? “In an ideal world, we would all have access to a nutritious, fat-rich diet containing enough fruits, vegetables, protein, and fiber—and no need for extra vitamin supplements to fortify our immune system,” said functional medicine and immunologist expert Dr. Heather Moday. “However, not only do the majority of us fail to achieve these daily nutrition objectives on a regular basis, but we may also encounter circumstances—such as physical strain or inflammatory health concerns—when we require more of one specific nutrient than what we are getting from food.”
1 — Curcumin
Curcumin is a component of turmeric. “The wonder of curcumin is how it reduces inflammation at multiple levels in our bodies, not just by providing pain and arthritis relief but also by inhibiting inflammatory cytokines that cause heart disease, diabetes, and autoimmune disease,” says Dr. Moday. “It also improves our gut bacteria’s health, which contributes to our overall immunity.” Because curcumin is poorly absorbed and would need to be consumed in large amounts of turmeric root to provide any benefit, I recommend taking 1,000 milligrams per day with food as a supplement.
2 — Vitamin C
Vitamin C is the only vitamin that cannot be manufactured by humans and must therefore be replenished continuously, according to Dr. Monday. Vitamin C is a potent antioxidant, anti-inflammatory, and immune system cell builder. During infection and when we are stressed, it is quickly consumed. It also aids in the healing of wounds and is beneficial for your skin. Supplementation with vitamin C has been shown in studies to decrease the impact and duration of a cold as well as hospitalized Covid patients’ symptoms. For optimal absorption, begin with 500 milligrams twice daily and gradually increase dosage until benefits are tolerable. A useful dose to start with is 500 mg twice a day for maximum efficacy.
3 — Vitamin D
Vitamin D has been shown to have a beneficial impact on the immune system in numerous studies. “Low vitamin D status has long been linked to an increased risk of several autoimmune diseases,” according to Professor Richard Mellanby. “Our research shows how vitamin D metabolites may profoundly affect the immune system.”
4 — Zinc
Zinc is critical for wound healing and immune function, according to experts. “Zinc aids in the strengthening of your immune system and may help prevent pneumonia,” states registered dietitian Kate Patton.
