12 Best Supplements to Boost Immunity Level According to a Dietitian

Introduction

A strong immune system is paramount for overall health and well-being. It serves as our body’s defense mechanism, fending us against harmful pathogens and diseases. While a proportional diet and healthy lifestyle routines create a vigorous immune system, specific supplements can provide an extra boost to enhance immune function. In this blog, we will explore the 12 best supplements recommended by a dietitian that can help bolster your immunity and promote optimal health.

These supplements are selected based on scientific evidence and their ability to sustain immune function effectively. By incorporating these supplements into your daily routine, you can give your immune system the extra support it needs to thrive.

Vitamin C

Vitamin C, also known as ascorbic acid, plays a crucial role in supporting immune health. It is a powerful antioxidant that helps protect immune cells from damage caused by free radicals. Food rich in Vitamin C include citrus fruits like oranges, lemons, and grapefruits, strawberries, kiwi, bell peppers, broccoli, spinach, and tomatoes. Incorporating these foods into your diet can help ensure an adequate intake of Vitamin C. The recommended daily dosage of Vitamin C is around 75-120 mg per day.

Vitamin D

Vitamin D is not only essential for bone health but also plays a significant role in immune system regulation. It helps modulate the immune response by triggering immune cells and enhancing their ability to fight off infections. Natural sources of Vitamin D include sunlight and certain foods. Sun exposure triggers the synthesis of Vitamin D in the skin. Foods rich in Vitamin D include fatty fish like salmon, mackerel, and sardines, fortified dairy products, egg yolks, and mushrooms. The recommended dosage of Vitamin D for adults is typically around 600-800 IU (International Units) per day.

Zinc

Zinc is an essential mineral that plays an integral role in immune function and cellular growth. It is involved in various immune processes, including the development and activation of immune cells, the production of antibodies, and the regulation of inflammatory responses. Dietary sources rich in zinc include oysters, beef, poultry, shellfish, legumes, seeds, nuts, and dairy products. Including these foods in your diet can help ensure an adequate intake of zinc. The recommended daily dosage of zinc is around 8-11 mg per day.

Probiotics

Probiotics are a strong connection between gut health and immune function. The gastrointestinal tract is home to trillions of bacteria, collectively known as the gut microbiota. These bacteria play an essential role in maintaining a balanced and healthy immune system. Examples include yogurt, kefir, sauerkraut, kimchi, miso, and tempeh. The benefits of probiotic supplements include enhanced immune function and reduced risk of respiratory and gastrointestinal infections.

Elderberry

Elderberry is a fruit that used for centuries for its potential immune-boosting properties. It contains various compounds, including anthocyanins, flavonoids, and antioxidants, which cater to its potential health benefits. Elderberry is believed to have antiviral and anti-inflammatory effects that can help support the immune system. The typical dosages for elderberry syrup range from 1-2 teaspoons daily for adults. 

Echinacea

Echinacea is a herb that has been traditionally used for immune support. It has a long history of use in traditional Native American medicine. Echinacea has immunomodulatory properties, meaning it can help regulate and enhance the immune system’s response to infections and illnesses. Typical dosages for Echinacea supplements may range from 300-900 mg per day for adults. 

Garlic

Garlic is a well-known component in culinary traditions worldwide and has immune-supporting properties. It contains allicin that is one of its primary bioactive components. This is formed when garlic cloves are crushed or chopped, and it is known for its potential antimicrobial, antiviral, and antioxidant properties. Garlic can be incorporated into the diet in various ways. It can be added to cooked dishes, like stir-fries, soups, sauces, and roasted vegetables, to add flavor and potential immune benefits.

Omega-3 Fatty Acids

Omega-3 fatty acids are known for their anti-inflammatory properties. These are beneficial because they help control the body’s inflammatory responses, which play a crucial role in immune function. Omega-3s can help reduce extreme inflammation, enabling a balanced immune response. Dietary sources rich in omega-3 fatty acids include fatty fish like salmon, mackerel, sardines, and trout. Typical dosage ranges from 250 to 500 mg combined EPA and DHA per day. 

Vitamin E

Vitamin E is a fat-soluble vitamin that serves as an antioxidant in the body. It plays a vital role in supporting immune function and protecting cells from oxidative damage caused by free radicals. Vitamin E helps maintain the integrity of cell membranes, which is essential for the proper functioning of immune cells. Dietary sources rich in Vitamin E include almonds, sunflower seeds, hazelnuts, spinach, kale, and fortified cereals. For adults, a typical guideline is around 15 mg of Vitamin E per day. 

Selenium

Selenium is a component of several enzymes that are involved in various aspects of immune response and inflammation regulation. Dietary sources rich in selenium include Brazil nuts, seafood, poultry, eggs, whole grains, and dairy products. Including these foods in your diet can help ensure a fair intake of selenium. The recommended daily dosage of selenium is around 55-70 micrograms per day.

Curcumin

Curcumin is the active compound found in turmeric, a spice commonly used in traditional medicine and culinary practices. It helps in reducing inflammation, regulating immune cell activity, and supporting the antioxidant defense. To maximize curcumin absorption, it is important to consume it with black pepper or piperine. Piperine, a compound found in black pepper, enhances the absorption of curcumin in the body. Combining curcumin with a source of fat also improves absorption since curcumin is fat-soluble. Typical curcumin supplement dosages can range from 500 to 2,000 mg per day.

Astragalus

Astragalus is a herb used in Chinese medicine for its immune-supporting properties. It is derived from the root of the Astragalus membranaceus plant. This root enhances immune function and supports overall well-being. Astragalus supplements provide potential benefits for immune health. Typical dosages of astragalus supplements range from 500 to 1,500 mg per day, but it’s important to refer to the specific product’s recommended dosage.

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Conclusion

In conclusion, proper nutrition and supplements play a significant role in boosting immune function and supporting overall health and well-being. Remember that keeping a healthy lifestyle, which includes regular exercise, sufficient sleep, stress management, and a varied diet rich in nutrients, is key to sustaining a strong immune system. By assimilating these 12 supplements, along with a healthy lifestyle, you can optimize your immune function and take proactive steps towards maintaining your overall health and well-being.