5 vitamins, 3 minerals and 5 nutritional supplements to strengthen

Whether you’re battling an infection or a cold, adding some immune-boosting vitamins to your routine can be incredibly beneficial. In fact, certain vitamins, minerals, and supplements have been shown to optimize immune function, improve antibody production, and reduce inflammation to keep you feeling your best.

In this article, we will introduce you to the most important dietary supplements for strengthening the immune system and their beneficial effects on your health, as well as simple application tips.

vitamins

Many vitamins have been shown to help boost your body’s ability to fight off infection. Here are some of the most important vitamins that boost the immune system.

1. Vitamin C

Vitamin C plays a central role in immune function and is often used to boost your body’s defenses against infection. Impressively, a 2006 study in the journal Annals of Nutrition & Metabolism even found that getting enough vitamin C in your diet can help reduce the symptoms and duration of respiratory infections.

Recommended dosage: 75-90 milligrams for women and men.

2.Vitamin D3

Vitamin D is an important micronutrient involved in many aspects of health. It is also one of the most important vitamins that strengthen the immune system. Not only is vitamin D3 an essential part of the function of immune cells in the body, but a deficiency in this important micronutrient can actually increase the risk of infection. Be sure to prioritize vitamin D3 over other forms as it is most effective at improving the status of vitamin D in the body.

Recommended dosage: 400-800 IU

3. Vitamin A

This fat-soluble vitamin is essential for maintaining healthy vision, healthy skin, and proper growth and development. In addition, vitamin A is also crucial for the development of certain immune cells necessary to fight inflammation and infection, which has earned it a place among the best supplements for boosting the immune system.

Recommended dosage: 700-900 EAR for women and men.

4. Vitamin E

Vitamin E is both a fat-soluble vitamin and a powerful antioxidant that helps fight free radicals and prevent oxidative damage to cells. As one of the most important immune-boosting vitamins, studies show that vitamin E supplementation can improve immune function, increase white blood cell production, and increase resistance to infection.

Recommended dosage: 15 milligrams

5. Vitamin B6

Promising research suggests that vitamin B6 may help boost immune function to fight off foreign invaders in the body. According to a study published in the European Journal of Clinical Nutrition, giving vitamin B6 to critically ill patients significantly improved their immune response over a two-week period. Meanwhile, other studies show that a deficiency in this key vitamin can decrease the production of important antibodies involved in immunity.

Dosage recommendation: 1.2-1.7 milligrams

minerals

Several minerals have been studied for their effects on immune function and their ability to bolster the body’s natural defenses. Here are some of the best minerals for immune system health.

1. Zinc

Zinc is often considered one of the most effective supplements for boosting the immune system and is essential for maintaining good overall health. Research shows that zinc helps regulate the immune response and is necessary for the survival, proliferation and maturation of immune cells.
Clinical studies have also shown that an adequate daily intake of zinc can reduce the incidence and improve the course of serious diseases such as pneumonia and malaria.

Recommended dosage: 8 to 11 milligrams for women and men.

2. Iron

Although iron is best known for its role in red blood cell production and oxygen transport, it’s also considered one of the best supplements for boosting the immune system. Studies show that iron deficiency anemia can impair the body’s immune response, which can increase the risk of disease and infection. Women, infants, children and people who follow a vegan or vegetarian diet may be at an increased risk of deficiency.

Recommended dosage: 8 to 18 milligrams for men and women.

3. Selenium

Selenium is a powerful micronutrient that acts as an antioxidant to neutralize harmful free radicals and reduce cell damage. Studies show that selenium not only boosts immunity but may also be involved in regulating excessive immune responses to prevent widespread inflammation. A review in the Lancet also found that low selenium intake can be linked to several adverse health effects, including poor immune function, cognitive decline and an increased risk of mortality.

Recommended dosage: 400 micrograms

Other additions

In addition to the immune-boosting vitamins and minerals listed above, several other supplements may also support immune function. Here are some of the best immune-boosting supplements to add to your routine.

1. Elderberry syrup

Elderberry syrup is made from elderberries and is often considered one of the best natural supplements for boosting the immune system. Rich in health-promoting polyphenols, elderberry syrup is widely used as a natural remedy to treat flu symptoms and speed healing.
According to a study conducted in Israel, taking elderberry syrup four times a day for five days significantly shortened the duration of the flu compared to a placebo. Another review in 2019 concluded that elderberry may also help treat upper respiratory symptoms.

Recommended dosage: 1 tablespoon up to four times a day.

2. Probiotics

Probiotics are a form of beneficial bacteria found in the digestive tract. Probiotic supplements have been linked to a long list of health benefits, including better digestion, lower cholesterol, and most importantly, improved immune function. In fact, studies show that probiotics regulate the function of certain immune cells and may even benefit immune-related conditions ranging from viral infections to allergies and eczema.

Recommended dosage: 10-100 billion CFU

3. Turmeric

In addition to adding a vibrant hue to curries, soups and sauces, turmeric has been extensively researched for its powerful medicinal properties.
In particular, curcumin, the active ingredient in turmeric, has been shown to reduce inflammation, boost antibody responses, and modulate immune function, which may offer protection against diseases like heart disease, allergies, arthritis, and diabetes.

Recommended dosage: 500-2,000 milligrams of turmeric extract.

4. Holy Basil

Holy basil, also known as tulsi or ocimum tenuiflorum, is commonly used as an adaptogen to improve your body’s response and adaptation to stress. This impressive herb also possesses anti-inflammatory, antimicrobial, and immunomodulatory effects, and may be therapeutic for viral infections, cognitive function, and certain metabolic disorders.

Dosage recommendation: 300-2,000 milligrams

5. Oregano Essential Oil

Thanks to its powerful healing properties, oregano essential oil is often considered one of the best herbal immune supplements out there, especially when it comes to fighting infections. For example, a study conducted by the University of Arizona measured the antiviral effectiveness of oregano oil and its main active ingredient, carvacrol, against non-enveloped murine norovirus (MNV) and found that it might help control human norovirus. Another in vitro study showed that oregano essential oil was also effective in inactivating certain strains of pathogenic bacteria.

Recommended dosage: Dilute one drop in 12 cl of liquid.

risks and side effects

While a dietary supplement can be a useful way to increase your absorption of certain vitamins, minerals, or health-promoting compounds, remember that they should not replace a nutritious, balanced diet. Nutrient-dense foods like fruits, vegetables, whole grains, and legumes can provide not only many of the vitamins and minerals listed above, but also other essential nutrients to support immune health, including fiber, heart-healthy fats, and antioxidants.

If you have any underlying health conditions or are taking any medications, be sure to consult your doctor before adding any of these immune-boosting vitamins to your routine. In addition to finding the right supplements, they can also help you determine the right dosage for your specific needs.

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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