Getting sick is never fun, but if you notice yourself falling ill more often than usual, it might be time to take stock. Whether your weak immune system is genetic or a result of unhealthy habits, one thing is for sure: Giving your body the materials it needs to build a robust immune system is essential for protecting yourself against illnesses. If you’re sick of being sick and itching to make a change, below are four must-haves for supercharging your immunity.
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Vitamin D
Vitamin D is one of the most crucial micronutrients your body needs to maintain proper functioning. Folks with vitamin D deficiencies are more likely to suffer from depression, mood dysregulation, hormonal deficiencies, and infectious disease.
The Evidence
One large cross-sectional study examined vitamin D levels in nearly 20,000 subjects between 1988 and 1994. Respondents with lower vitamin D levels were more likely to suffer from upper respiratory infections (URIs) than individuals with sufficient levels. More recent studies show that adequate vitamin D levels can promote the production of disease-fighting proteins in immune cells. Lastly, while results have been mixed, vitamin D supplementation has shown some promise in preventing influenza infections, particularly Influenza A.
Where to Get It
For most of the globe, winter has finally arrived. Shorter days and lack of sunlight mean adding an over-the-counter vitamin D supplement to your daily routine is crucial for keeping your body’s vitamin D levels optimal and ready to fight infection. A trip to your local pharmacy or a quick Amazon search should do the trick.
Look for products with 500-1000 IU (international units) doses per serving for the best bang for your buck. Remember that vitamin D supplements come in two forms: D2 and D3. The latter is more effective at bolstering vitamin D levels in the bloodstream and should be your go-to.
How to Use It
The recommended daily dose of vitamin D for adults is around 400-800 IUs. However, some studies suggest a much higher daily dose of 1,000-4,000 IUs. In fact, the data shows that doses as high as 50,000 IUs are still considered safe. In short, If you live in a climate with low sunlight, especially during winter, you should opt for the higher range.
Vitamin C
Vitamin C has become a cultural and international staple in most medicine cabinets. Vitamin C is among the most widely used home remedies for infectious disease treatment, from head colds to pneumonia. But just how effective is it for bolstering immune health?
The Evidence
The research shows that vitamin C plays a pivotal role in immune regulation by enhancing white blood cell migration to infection areas. For the sake of simplicity, think of vitamin C as a turbo valve for your immune cells, rapidly propelling them toward infection sights to begin fighting off pathogens. In short, vitamin C is a must-have for health nuts.
Where to Get It
Most of your vitamin C should come from healthy food choices. Citrus fruits like kiwis, oranges, and grapefruit are excellent sources of vitamin C. Healthy veggie staples such as broccoli, bell peppers, and cauliflower are also great options.
Daily multivitamins or over-the-counter vitamin C supplements should cover the remainder of your daily intake. A daily dose of 75 mg (milligrams) for women and 90 mg for men is more than enough to support your immune system.
How to Use It
You should continue to prioritize eating a healthy, balanced diet and supplementing daily. However, if you’re fighting off a cold or flu infection, research shows that taking 1000 mg megadoses pre or post-infection is highly effective at treating symptoms or preventing sickness.
To summarize, you should continue to consume the daily recommended amount regardless of your health status. If you fall ill, you should only consider megadosing vitamin C, provided you’ve consulted your doctor beforehand.
Zinc
Zinc is another important (albeit rarely discussed) mineral your body needs to help your immune system protect against invading pathogens. Although only trace amounts are required, zinc is vital to most of the body’s chemical processes. Let’s have a look at the science.
The Evidence
Most studies on zinc and immune health demonstrate that zinc deficiencies lead to immunity issues, including low T and B cell production, inflammation, and general immune system weakness. In other words, inadequate zinc levels negatively affect the immune system’s ability to defend itself against illness and disease hosts (i.e., certain viruses, bacteria, fungi, etc.). Thankfully, with a few dietary tweaks or supplementation, you’ll have what you need to keep your immune system in shape.
Where to Get It
The bulk of your daily zinc needs should come from your diet. There are tons of options to choose from, whether you’re a vegan, carnivore, or anything in between.
Staple animal-based food items such as beef, chicken, and pork contain nearly half of your zinc needs. Seafood is another excellent source of zinc. For example, a single oyster has 5.5 mg of zinc, which makes up more than half the daily required amount.
Beans and nuts are popular plant-based sources of zinc. Chickpeas, edamame, and lentils contain 1.6-2.5 mg of zinc per cup. Greens like broccoli, kale, and spinach also have a fair bit of zinc, so adding a salad or two to your daily meal plan is a great way to stock up on zinc.
As for supplements, most multivitamins contain more than enough zinc in their ingredient profile. A multivitamin combined with a balanced diet will provide you with all the zinc you need.
How to Use It
Zinc supplements are highly available and affordable, should you add them to your daily supplement stack. Remember to stick to the daily recommended dose unless instructed differently by a doctor. Unlike vitamin D or C, consuming too much zinc is surprisingly easy, especially if you follow a clean diet. A modest supplementary daily dose of 3-5 mg is more than enough for most healthy adults.
Exercise
Exercise is a cornerstone of a powerful immune system. Vitamins, minerals, and healthy eating habits can go a long way, but regular exercise provides the foundation for a truly healthy lifestyle. Let’s see what the science says.
The Evidence
For starters, folks who regularly exercise have lower rates of acute respiratory infections from diseases such as laryngitis, sinusitis, and the common cold. One possible explanation is that exercise helps regulate cellular movement. A 2019 review found that moderate-intensity physical activity stimulates immune cell circulation around the body.
Another way exercise influences immune health is by improving other bodily functions that contribute to robust immunity. Exercise radically enhances cardiovascular health and improves blood circulation, which plays a pivotal role in fighting infections. Routine exercise also enhances the quality and duration of sleep, another crucial component of maintaining your immune system.
Exercise is another vital tool to add to your immunity arsenal and improve your general health. Intensity, duration, and type are essential factors when using exercise to boost immunity. Here’s how to best program your workout routine to improve your general wellness.
How to Use It
While strength training is an excellent exercise choice, most studies on the link between physical activity and immunity focused more on cardiovascular training. The evidence suggests that around 35-45 minutes of moderate to intense cardio bolsters your immune defense.
If you’re new to training, start with at least two moderate-intensity cardio sessions per week. Gradually increase your training frequency, aiming for at least three to four weekly sessions. Remember, consistency is crucial, so pick activities you enjoy.
Final Thoughts
Healthy immune systems aren’t always innate. They’re built through consistency, patience, and healthy lifestyle choices. If you’re ready to bulletproof your body’s first line of defense against illness and infection, the above methods are a great place to start.