Over the last two years, immunity and immune system health has been a hot topic of conversation. In light of this, we want to give you 5 proven ways to naturally bolster your immune system.
Probiotics
A growing body of evidence shows that probiotic supplements with Bifidobacterium and Lactobacillus species enhance antiviral immune activity and may reduce the occurrence, severity, and duration of viral respiratory tract infections like the flu.1
Roughly 70% of immune cells reside in the gut so taking a daily, ultra high-quality probiotic is a must for enhanced immunity. Unfortunately, it can be a challenge to find a product with the right bacteria strains, right levels and amounts of bacteria, and bacteria that can survive the acidity of your stomach to make it to your gut.
Vitamin D
Vitamin D is an important immune system regulator. Vitamin D supplements help boost your immune system by stimulating naturally occurring antimicrobial peptides, which protect the body by destroying invading microbes.2 These peptides exist in immune cells throughout your body, and are present in cells lining the upper and lower respiratory tract. They help directly fight off viruses and bacteria that cause common immune and respiratory infections like colds and the flu.3
With all of the clinical study data available, we recommend taking 6,000-8,000 IU of vitamin D daily. Pro tip: for situations where you need a short-term immunity boost and extra protection (think flying on an airplane), take 6-8k IU just beforehand (on top of the 6-8k IU daily).
Zinc
Zinc is clinically proven to reduce the length and severity of the common cold, and it’s important to understand how. Specific forms of zinc have been clinically proven to be effective in blocking many viruses from multiplying in the throat and nasopharynx. If a virus can’t replicate, it won’t cause as much damage, so zinc stops the replication pattern of a virus and therefore its spread.
Cold-EEZE® and Zicam® are two popular over the counter products you can buy at your local pharmacy or drugstore. You should take these several times a day when you begin to feel ANY cold-like symptoms coming on.
Also, taking a high-quality nutritional supplement that contains the right levels and forms of zinc on a daily basis can effectively arm your system for daily protection.
Beta Glucans
Beta glucans are natural defenders that boost the immune system by optimizing its response to viruses, pathogens, and infections.4 Studies have shown that beta glucans act as immunomodular agents, which means they can trigger a cascade of events to help regulate the immune system, thereby making it more efficient, effective, and powerful.
Beta glucans stimulate the activity of macrophages—versatile immune cells that ingest and demolish invading pathogens and viruses, and stimulate other immune cells to attack.5 Macrophages also release cytokines, which are chemicals that, when secreted, enable the immune cells to communicate with each other. Beta glucans also stimulate lethal white blood cells (lymphocytes) that bind to tumors and viruses, and release chemicals to destroy them.
In our next blog post, we’ll be sharing what types of beta glucans are most effective at priming your immune system for optimal immune response.
Vitamin C
Vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system.6 Vitamin C also helps encourage the production of white blood cells—lymphocytes and phagocytes—which help protect the body against infection.7
We recommend taking vitamin C in mineral ascorbate form (versus ascorbic acid) and taking no more than 2 mg daily.
Summary
Prevention is truly the best medicine, especially in the uncertain times we’re living in. Taking a few simple steps can significantly boost your immunity, immune system function, and give your body and cells the best chance of naturally fighting off unwanted invaders.
Footnotes
1 Lenoir-Wijnkookp 2019; Mousa 2017
2 Aranow C. J Investig Med. 2011. 59(6):881-6
3 Wacker M, Holick MF. Nutrients. 2013. 5(1):111-48 & Gombart AF. Future Microbiol. 2009. 4(9):1151-65
4 J Immunotoxicol. 2008 Jan;5(1):47-57
5 https://www.niaid.nih.gov/research/immune-cells
6 Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017 Nov 3;9(11):1211. doi: 10.3390/nu9111211. PMID: 29099763; PMCID: PMC5707683.
7 Huijskens MJ, Walczak M, Koller N, Briedé JJ, Senden-Gijsbers BL, Schnijderberg MC, Bos GM, Germeraad WT. Technical advance: ascorbic acid induces development of double-positive T cells from human hematopoietic stem cells in the absence of stromal cells. J Leukoc Biol. 2014 Dec;96(6):1165-75. doi: 10.1189/jlb.1TA0214-121RR. Epub 2014 Aug 25. PMID: 25157026.
