By Justin and Clara Hamel
Coughing, sneezing, stuffy nose, sore throat … it is that time of year again. Our immune systems are on constant defense from the onslaught of viruses and germs, no doubt exacerbated by an increased amount of time indoors. While we can’t completely avoid these malevolent lurkers, we can give our immune systems support to bolster our natural defenses.
A nutrient dense diet, regular movement, 7-9 hours of daily sleep, reduction of stress levels and adequate hydration are the primary ways to support the immune system and maintain health and well-being. While there is no adequate replacement for consistent health habits like these, there are additional ways to boost the immune system and support resistance and recovery.
Below are vitamins and supplements listed in order of the strength and consistency of scientific evidence that supports their use for immune health. This is an important caveat, as often supplements are pushed based on marketing popularity not hard evidence.
Vitamin D
Vitamin D has the strongest and most consistent evidence supporting its role in immune health. Adequate levels are associated with improved immune regulation and a reduced risk of respiratory infections. It stimulates the production of antimicrobial peptides that destroy pathogens and reduces inflammation. It also assists in preventing the overreaction of the immune system, a vital step for those with autoimmune disease. Sunlight enables the body to produce vitamin D, which is then converted into its active form to support immune function. Due to our low level of sunlight exposure, especially this time of year, supplementation is often recommended.
Zinc
Zinc is essential for immune cell development and function. Clinical trials show zinc can reduce the duration and severity of viral respiratory illnesses by up to 33% when taken at appropriate doses, shortly after symptoms develop. Zinc deficiency is linked to impaired immune response, so adequate amounts are vital to immune support. Zinc is not produced in the body and must be obtained through food sources such as oysters, beef, beans or pumpkin seeds, or through supplementation.
Vitamin C
Vitamin C supports immune defense through antioxidant activity and immune cell support. While it does not prevent illness in most people, research suggests it may shorten illness duration and aid recovery, particularly in individuals under physical stress or with low dietary intake. Vitamin C is easy to obtain through dietary means with regular consumption of citrus fruits, guava, strawberries, broccoli, tomatoes or kale.
Probiotics
A significant portion of the immune system is housed in the gut. Specific probiotic strains, such as Lactobacillus rhamnosus GG, Bifidobacterium, and Saccharomyces boulardii aid in regulating immune cells. Probiotics can be obtained through natural food sources, such as kefir, yogurt and other fermented foods, or through supplementation.
Omega-3 Fatty Acids
Omega-3s help regulate inflammation and support immune balance rather than directly preventing infection. Evidence suggests they may improve immune response efficiency and recovery by preventing excessive inflammatory reactions, particularly during illness. Omega-3 fatty acids can be consumed through fatty fish, such as salmon, sardines and anchovies, or through high quality fish oil supplements.
While additional supplements like elderberry, garlic and medicinal mushrooms have shown promising benefits for immune health, the evidence is not as robust as those aforementioned. Ultimately, the most effective approach to immune support is not chasing quick fixes, but creating a consistent foundation of nutrient-dense nutrition, restorative sleep, regular movement, stress management and hydration. Supplementation can then be added to reinforce the body’s natural defenses.
Dr. Justin Hamel and Clara Hamel have a combined over 30 years of experience in health fields. Reach them at 1° Performance & Longevity, located at 46 N. Central Park Plz., Suite 101, in Jacksonville, on Facebook or by phone at 217-243-6358.
