Best Vitamins For Weak Immune System – Your immune system really doesn’t have days off. Whether you’re fighting a cold or recovering from an infection, it’s always in high gear. But believe it or not, nutrition has a huge impact on your immunity, and there are simple (and delicious) ways to keep your immune system in top shape. Enter: immune system support vitamins.
“The nutrients in our diet, including vitamins, minerals and macronutrients such as protein, fat and carbohydrates, are essential for the production of immune cells and overall immune health,” says Stacey Simon, RDN, of The Coach. Superior Nutrition.
Best Vitamins For Weak Immune System
There is no such thing as an “immune diet,” but consuming a variety of vitamins and minerals can help prevent malnutrition that can lead to decreased immune function. Instead of taking out cherries or adding the occasional nutrient, an overall balanced diet rich in a variety of vegetables, fruits, lean protein, healthy fats, and whole grains can help us consume certain nutrients in order to prevent deficiency and protect our health. Their defense systems are strong,” said Simon.
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? While there’s certainly a time and place for all of this if you’re pregnant, struggling with malnutrition, or recovering from illness or surgery, Simon always recommends eating first. “Think of supplements as a tool to fill in the gaps in a healthy and nutritious diet,” she says.
Always talk to your doctor before using, as supplements are not regulated by the FDA and many nutrients can be harmful. “Unless you have a nutrient deficiency, you usually don’t need to add mega doses,” says Simon. “The body actually absorbs and uses nutrients from food more efficiently.”
While nutrition plays a role in immune health, these are other factors that play a role, too. Factors such as sleep, stress, certain medications, autoimmune diseases, and genetics also affect your immune function. “We have to make sure we stay on the defensive in all these areas,” Simon said.
If you want to keep your immune system at its best, try adding these 10 essential vitamins and nutrients to your diet.
Vitamins To Support The Immune System
Meet the expert: Stacey Simon, RDN, is a nutritionist with over nine years of clinical experience. She has a special focus on managing chronic diseases and maintaining the overall health of older adults.
Simon says protein is often associated with building muscle and keeping you full between meals, but it also plays an important role in wound healing, healing and tissue building. “Amino acids, or protein building blocks, help maintain immune system function by helping to produce immune cells.”
In addition, high-protein sources provide “a lot of money for your immune system,” as they contain other important vitamins, minerals, and micronutrients, adds Simon. It’s a win-win!
“I always recommend going with whole or fresh foods first to get a real source of protein,” she said. If you’re looking for a high-protein snack on the go, look for something as close to the real deal as possible without a lot of additives and artificial colors. Pro tip: If you’re reading an ingredient list and aren’t sure what it is, you should probably steer clear.
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You’ve probably heard that vitamin C is important for immune function and shortening the duration of a bad cold, but it actually does a lot more. Simon says vitamin C also plays a big role in wound healing, which is a big part of protecting your skin’s barrier and protecting your immune system.
It is also a powerful antioxidant that reduces inflammation in the body, ultimately reducing the risk of getting sick and feeling sick.
While orange juice may seem like the ultimate source of vitamin C, Simon also recommends eating the following foods to feel full.
Simon says vitamin D improves immune cell function by reducing inflammation in the body and reducing the risk of infection. But the thing is, the best source is sunlight, not food. Vitamin D is a fat-soluble vitamin, which means it can dissolve in fat and oil and is stored in the body’s adipose tissue and liver. Aim for at least 15 minutes of sun exposure a day to help maintain healthy levels, according to Harvard Health.
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Supplementation is important if you live in a cold climate or don’t get regular sun. “Vitamin D is one area where you won’t feel deficient, even if you have a mild deficiency, but that’s one of the good things about getting a diet to bridge the gap,” Simon said.
Vitamin E is another fat-soluble vitamin with powerful antioxidant properties that aid in the production of immune cells. “Vitamin E helps support the growth of T cells, or white blood cells, which play an important role in immune function,” Simon said. “When we think about the body’s immune cells that fight disease, vitamin E helps support the development of immune T cells.”
Think of zinc as a protective star. Not only does it play an important role in wound healing, it also helps develop immune cells by influencing the growth of T cells, Simon said. While some studies show that zinc can help shorten the duration of the common cold, you don’t need to overdo it. “Most people are able to maintain their zinc levels at a healthy range by eating a normal, balanced diet,” says Simon.
“We often think that iron plays a big role in our energy levels and how our body feels, but it also builds the immune cells, allowing them to reach full maturity to go and do their job,” said Simon.
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Iron is also an important component of hemoglobin (the protein in red blood cells that carries oxygen from your lungs to the rest of your body), so heavy bleeding can cause your iron levels to drop. That is why research has shown that it is especially important for menstruating women to maintain iron levels and to eat iron-rich foods.
Selenium acts as a powerful antioxidant that can help reduce inflammation in the body, research has shown it improves heart health, improves immune function and can even help prevent cancer. While a balanced diet is generally OK for your daily selenium intake, low selenium levels have been shown to reduce immune function.
Inflammation is a sign that your body is working overtime to heal or repair itself, but Simon says copper plays a big role in neutralizing free radicals, reducing their effects. Research shows that free radicals are unstable atoms in the body that can damage cells and cause disease, but copper has anti-inflammatory properties that reduce their presence and ultimately calm inflammation.
However, maintaining healthy copper levels is a balancing act, as too little copper can suppress your immune function, but too much copper can be dangerous and lead to cell death. But since copper poisoning is rare, there’s no need to overdo it, says Simon. “Just eating a balanced diet is a good way to make sure we’re getting enough copper at that healthy level,” she says.
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You may have heard that probiotics are good bacteria in your digestive system, but they also play a role in immune health, says Simon. Studies have shown that probiotics support the body’s natural immune system by increasing the production of immune cells and fighting infection. Some research even suggests that probiotics may prevent respiratory infections such as colds or flu and reduce urinary tract infections in women.
Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She is an avid user of social media and cares about women’s rights, public health and non-judgmental reproductive care. As a former pole vaulter in college, she has a love for all things fitness and currently indulges in Peloton Tread workouts and fiery yoga.
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Vitamin C, also known as ascorbic acid, is a master of many functions. It plays an important role in supporting brain and heart health, increasing collagen production and protecting against oxidative damage caused by UV.