Boosting The Immune System.
The immune system is a term we are all familiar with, especially at Winter time and unfortunately at a time like now. It’s our bodies way of keeping us well and protecting us against disease. There are certain nutrients that are essential for the working of the immune system. Certain herbs can help also and can be a useful addition to our supplement regime.
Vitamin D
Vitamin D is something in Ireland we are all aware of as it is something we are lacking in as a result of our poor sunshine levels. It is found in some foods such as egg yolks and oily fish. It is particularly important to supplement with Vitamin D in the Winter time as we don’t get enough through diet. It helps the immune system by activating macrophages and T cells, our bodies main defenders against disease. Low levels of Vitamin D have also been found in people with respiratory problems and in those with reduced lung function, meaning adequate levels can help to fight against respiratory conditions and infections. Vitamin D has also ben found to stop the replication of virus’s in a cell and to inhibit the inflammatory response driven by viruses hence lessening the severity of something if contracted. A dose of 4000iu is a good strength for adults and 500iu for children.
Vitamin C
Vitamin C is another one we are all familiar with. It is found in most fruit and vegetables but unfortunately it is a water-soluble vitamin meaning the body doesn’t store it so we must make sure we are getting an optimal amount daily. It helps the immune system by boosting the activity of phagocytes, immune cells that can “swallow” harmful bacteria and other particles. It also promotes the growth of lymphocytes, a type of immune cell that increases your circulating antibodies, proteins that can attack foreign or harmful substances in your blood. 1000mg a day is a good strength for adults and 250mg for children.
Zinc
Zinc is a mineral which is commonly added to immune support supplements. It is essential for the immune system as it is needed for immune cell development and communication within the cells. It is also essential for downregulating inflammation, an immune response triggered from viruses etc. Numerous studies have also found zinc to be helpful in treating respiratory conditions. A dosage of 5mg is suitable for children and adults can take up to 50mg for a short period of time.
Probiotics
Probiotics are beneficial bacteria found in our digestive system. Believe it or not 80% of our immune system is found in our guts. They can help ward off infections by taking up space and food that unbeneficial bacteria or viruses may need to survive. There is a wide range of probiotics available.
Elderberry
Elderberry has shown many studies showing its benefit for the immune system with it’s antibacterial and antiviral properties. It has also been shown to help with conditions of the respiratory system. It comes in a liquid form, often with vitamin c and/or zinc or can be found in a capsule.