The immunity of the human body is influenced by many factors. Elements such as proper diet, sports and adequate sleep are key to maintaining good immunity. You can also support yourself with vitamins and supplements that have a positive effect on the immune system. The best-rated supporting preparations include vitamin C, zinc, selenium and fish oils.
What are the best immune-boosting vitamins?
Numerous immunity preparations are available in the form of: tablets, capsules, liquids. Everyone can choose the right form of product for themselves, which will be convenient for everyday use. There are no studies confirming the advantage of liquid preparations over capsule preparations for immunity.
It is worth adding that preparations to strengthen immunity should be used only when the immune system is weakened and requires additional stimulation. The immune system should be in a state of balance, and excessive stimulation can adversely affect the body. Vitamins and minerals have a beneficial effect on improving immunity. Among them, vitamins C and D3 and beta-carotene (a precursor of vitamin A) are crucial. Daily, prophylactic use of preparations with vitamin C slightly shortens the duration of the cold and alleviates its symptoms. In the case of people exposed to increased physical activity (e.g. marathon runners), significantly increased vitamin C supplementation reduced the risk of catching a cold. As the results of studies indicate, vitamin D3 plays an important role in maintaining the proper functioning of the immune system. Deficiency of this nutrient is associated with an increased risk of autoimmune diseases and infections. Vitamin D3 affects the functioning of immune cells, including macrophages, lymphocytes, eosinophils and neutrophils.
It stimulates the secretion of cathelicidin – a protein with antibacterial properties. In turn, the precursor of vitamin A, i.e. beta-carotene, improves the functioning of the immune system and reduces the incidence of infections. In addition, it has been shown that beta-carotene, through its antioxidant activity, has a protective effect on the thymus, which is a key gland of the immune system and improves the functioning of white blood cells. In the case of strengthening immunity in the elderly, it is important to have an adequate amount of vitamin E. In the group of subjects over 65 years of age, who were administered 200 mg of vitamin E in the form of α-tocopherol every day for 3 months, an improvement in the phagocytosis process associated with neutrophil activity and an improvement in cellular response was observed.
This can help to strengthen immunity and immune function, reduce the incidence of infections, and improve overall health. For this reason, especially in the elderly, it is recommended to supplement vitamin E (in the form of α-tocopherol) at a dose of 400 IU per day. In the case of people who have recently taken antibiotics, it is worth using a treatment with probiotics. This will restore the correct flora and maintain tightness in the intestines, which will reduce the risk of infections.
Best Vitamins and Immunity Supplements for Pregnant Women
During pregnancy, the use of any preparations should be consulted with the attending physician. However, you can modify your daily diet on your own to provide the right ingredients. In order to strengthen immunity during pregnancy, it is worth introducing products rich in:
- vitamin C (parsley, red pepper, rosehips, kiwi, acerola, citrus),
- vitamin D3 (herring, eel, salmon, liver),
- EPA and DHA fatty acids belonging to the omega-3 family (herring, mackerel, salmon, sardines),
- natural antibiotics (garlic, ginger, honey, raspberries).
The proper functioning of the immune system is also influenced by folic acid and iron. Most often, both of these ingredients are already included in a vitamin preparation for pregnant women, so there is no need to supplement them additionally. Pharmacies also offer ready-made supplements for pregnant women containing ingredients that support immunity, the composition of which is safe and tailored to the needs of pregnant women. These products most often contain: garlic extracts, acerola, zinc, vitamin C, honey, ginger, elderberry.