Maintaining a robust immune system is vital to avoid illnesses and diseases. A human being’s immune system works hard to protect the body from harmful pathogens such as bacteria, viruses, and fungi. However, certain factors such as poor diet, lack of sleep, stress, and age can weaken the system.
Fortunately, some essential vitamins & supplements can help boost one’s immune system and keep one healthy. In this article, you will read a discussion about the top vitamins necessary for immunity.
Vitamin C – The Immunity Booster
It is one of the essential vitamins for immunity. It is a powerful antioxidant that helps protect the cells from damage caused by free radicals. It is also known to boost the production of white blood cells, which are crucial in fighting off infections.
The standard Vitamin C intake is 75-90 mg daily, but experts suggest taking 200mg to 1000mg daily to boost immunity.
Vitamin D – The Sunshine Vitamin
It is also an important vitamin that is crucial for immune support. It helps regulate the immune system by increasing the production of antimicrobial peptides necessary to fight off infections. Vitamin D is called the sunshine vitamin because the human body can produce it when exposed to sunlight.
However, most people do not get enough sunlight, and therefore, Vitamin D supplements are necessary to maintain optimal levels. The daily intake of Vitamin D should be 600-800 IU.
Zinc – The Immunity Booster
Zinc is essential for a robust immune function. It helps the system by producing and activating white blood cells. Zinc also helps regulate inflammation, which is necessary for fighting off infections.
The recommended daily intake of Zinc is 8-11 mg, but experts suggest taking up to 40mg per day to boost immunity.
Probiotics – The Gut Health Heroes
Probiotics are live bacteria beneficial to human gut health. The gut is home to a significant portion of the immune system; therefore, maintaining good gut health is crucial.
Probiotics help strengthen the gut lining, which helps prevent harmful bacteria from entering the body. They also help regulate inflammation and support the production of antibodies. Probiotics are also present in fermented foods such as yoghurt, kefir, and sauerkraut or as a supplement.
Elderberry – The Immunity-Boosting Berry
Elderberry is a berry that is known for its immunity-boosting properties. It is rich in antioxidants and effectively reduces the duration and severity of cold and flu symptoms. Elderberry supplements come in various forms, such as syrups, capsules, and gummies.
Elderberry also contains flavonoids, which have anti-inflammatory properties that help reduce inflammation in the body. It’s been found to be effective in boosting the production of cytokines, which are essential for the immune system’s response to infections. Elderberry supplements are a natural and safe way to support immunity during cold and flu season.
In conclusion, vitamins & supplements are essential for immune support. Vitamin C, Vitamin D, Zinc, Probiotics, and Elderberry are some of the most important elements that can help boost human immunity.
However, it is essential to note that vitamins and supplements should not replace a healthy diet and lifestyle. Eating a balanced diet, getting enough sleep, managing stress, and exercising regularly are also necessary for maintaining a strong immune system.