It’s that time of year for extra immune support. Or, has ‘that time of year for immune health’ now become every day of the year? Colds, flus, COVID-19, I certainly hope to avoid it all.
Nutritional status and immune function are strongly intertwined with one another. Supporting the gut microbiome is essential as our digestive health is responsible for a solid 60%, if not more, of our immune function. To support your microbiome, consume dietary sources of polyphenols, prebiotics, and probiotics.
Polyphenols – green tea, pomegranate, berries, cacao powder
Prebiotics – berries, jicama, mushrooms, leeks, onions, garlic, flax seed, seaweed
Probiotics – sauerkraut, kim chi, tempeh, coconut kefir, kombucha, miso
Eating a nutritious and balanced diet serves as a foundation to a strong immune system. Consuming a diet rich in plant foods, high in vegetables and fruits paired with protein (vegetable and/or animal) is a good basis to build your nutrition plan. Focus on brightly colored vegetables, fruits, herbs, and spices for heightened nutrients & immune boosting properties – these foods will be rich in antioxidants. A healthy Mediterranean style, anti-inflammatory diet provides ample nutrients, protective phytochemicals, and fiber that supports nutrient synergy and helps feed the good bacteria in your gut.
Excessive consumption of sugars, products made with refined grains/sugars, processed foods, and alcohol will impairyour immune function.
Additionally, regular physical activity and adequate sleep are crucial. Skeletal muscle movement releases myokines, which are protective for your immune system. Doing your best to manage stress is key as high levels of stress will negatively affect your immune function and promote inflammation. Incorporating deep breathing, yoga, meditation, art therapy, reading, and/or other coping skills can all help to improve immune function. And sleep – nightly sleep is crucial to a healthy immune system.
What about added supplement protection? There are so many options out there. I've highlighted a few below to consider:
Vitamin D3: Has immunomodulatory properties and also acts as an anti-inflammatory agent. Vitamin D reduces the expression of inflammatory cytokines and enhances innate cellular immunity. Research suggests that it may prevent upper respiratory infections.
Dosage: 2000-5000IU/day; achieve a serum 25-OH level of 40-80 ng/mL
Zinc: Zinc helps generate white blood cells and supports immune function. It's vital for both the innate and acquired responses to viral infection. Zinc has positive effects on natural killer (NK) cells and T cells. Supplementation with zinc is supported by evidence that it both prevents viral infections and reduces their severity and duration. Moreover, it has been shown to reduce the risk of lower respiratory infection, which may be of particular significance in the context of COVID-19. Zinc glycinate is highly bioavailable and gentle on the stomach; other decent options could include a zinc acetate, citrate, picolinate, or gluconate (as a lozenge). Generally speaking, avoid zinc oxide as it is not very bioavailable.
Dosage: 30-60 mg/day, in divided doses
Vitamin A: Crucial in the development of the immune system, vitamin A plays regulatory roles in cellular and humoral immune processes. It has been shown to reduce duration of symptoms and reduce incidence of illness associated with viral strains.
Dosage: up to 10,000-25,000 IU/day
Vitamin C: An excellent antioxidant with immunomodulatory actions, vitamin C scavenges free radicals and protects against oxidative damage and dysfunction. This vitamin helps support the normal differentiation and proliferation of B- and T cells. Vitamin C supplementation is helpful in preventing and treating respiratory and systemic infections.
Dosage: 1000-3000 mg daily; note that 2000 mg or greater may lead to looser stools, so do monitor.
Selenium: Selenium acts on antioxidant pathways to increase the number of T cells and NK cell activity.
Dosage: 2 Brazil nuts daily or 200 mcg/day
Mushrooms: Therapeutic mushrooms are all great for immune function and offer anti-cancer purposes. They possess multiple mechanisms of action - increasing the number of circulating B cells, increasing gut immunity, stimulating host immunity, activating innate immune cells, and increasing cytotoxic activity of NK cells. Various medicinal mushrooms have been studied, including turkeytail, reishi, maitake, shiitake, lion's mane, and cordyceps. Cordyceps is particularly beneficial for respiratory health. A comprehensive immune product to consider is Host Defense MyCommunity capsules or extract.
Dosage: instructions should be individualized
Elderberry: Acts as an anti-viral agent and stimulates a beneficial immune response. Elderberry modulates cellular defense and repair mechanisms.
Dosage: 500 mg/day (of USP standard of 17% anthocyanosies) for up to 12 weeks
NAC (n-acetyl cysteine): NAC serves as a precursor to glutathione, the body's master detoxifier. It works to boost the immune system via supporting cell-mediated immunity, a healthy immune response, and battling oxidative stress. NAC helps loosen thick mucus in the lungs and has been shown to reduce the severity of the flu.
Dosage: 600 mg 2x/day
EGCG (epigallocatechin gallate): A free radical scavenger that possesses antiviral and antiseptic properties, EGCG is thought to be the primary protective component in green tea.
Dosage: 4 cups green tea daily OR 225 mg daily
Quercetin: A powerful immunomodulator, quercetin exerts anti proliferative, anti oxidative, antibacterial, and antiviral effects. Quercetin works in synergy with vitamin C and helps to transport zinc into cells.
Dosage: regular: 1 gm 2x/day up to 12 weeks; phytosome: 500 mg 2x/day up to 12 weeks
You want the full monty in one?
Consider Designs for Health Immune Support Packets - contains Immunitone Plus (i.e., elderberry, green tea, mushrooms, beta-glucans, NAC), Zinc Supreme, NAC, Vitamin D Supreme, & Stellar C.
Could I make this longer? You better believe it, but for your sanity, I’m trying to keep this list reasonable. Eager for more? Reach out and let me know.
Want a 20% discount on professional grade supplements? You can order via Fullscript or Wellevate using the links below. Both are great companies. With so many items on backorder these days, having access to both companies may be useful. If you don't already have an account, you can create one; the 20% discount is automatically included. Note that there is free shipping on orders over $49 and a flat rate of $4.95 for orders under that amount.
Click HERE for Fullscript.
Click HERE for Wellevate.
What are the key takeaways?
Healthy diet rich in plant foods & limited in sugars, processed foods, & alcohol
Optimize your gut microbiome with prebiotics, probiotics, & polyphenol-rich foods
Include dietary &/or supplemental sources of key micronutrients & compounds, such as vitamin D, vitamin C, zinc, mushrooms, & NAC
Engage in regular physical activity
Aim to sleep 7-9 hours overnight
Do your best to manage stress
Hope this information is helpful and keeps your immune system strong! Wishing you all health and happiness in 2023 (& beyond)!
Warmly,
Natalie