Boost Your Immunity With These Foods and Supplements, Says Expert

According to a nutrition expert, specific foods and dietary supplements may help keep immune defenses strong during the cold and flu season.

As winter approaches, it signals the start of the cold, flu, and COVID-19 season, a time when boosting the immune system is critical. Vaccines and thorough hand washing can reduce the chances of getting sick, but ensuring the immune system is strong before exposure to respiratory viruses is equally important.

It's well known that getting enough sleep, staying physically active, and reducing stress can go a long way toward shoring up the body's immune defenses. However, diet also plays a key role. Research shows that specific vitamins and minerals are critical for proper immune system function. Even certain foods may help the body ward off respiratory illnesses.

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Supplements for a healthy immune system

According to Kyle Crowley MSc, sports nutrition adviser at Protein Works, the best way to strengthen the immune system is to start before cold and flu season strikes.

"Boosting immunity isn't about taking supplements when you're already feeling run down, but about integrating them into a well-rounded nutritional plan to stay ahead of the game," Crowley said in an emailed press release.

Crowley suggests focusing on five specific dietary supplements to support immune system function.

These include:

A closer look at vitamin D

"Vitamin D is vital for supporting the immune system, and it's one of the most important supplements to consider during winter when sunlight exposure is limited," Crowley explained. "In fact, research shows that low levels of vitamin D are associated with an increased susceptibility to infection, including respiratory illnesses like the flu."

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According to the National Institutes of Health (NIH), this essential nutrient may reduce viral replication rates, control inflammation, and increase specific immune cells.

Still, studies investigating whether vitamin D supplementation can reduce the risk of respiratory infections have shown mixed results. For example, a 2021 study found that taking vitamin D supplements was safe and reduced the risk of respiratory infections, but the risk reduction was slight.

Despite its potential benefits, nearly one out of four people in the United States has vitamin D blood levels that are too low for overall health. To ensure adequate intake, the NIH recommends that, depending on age and health status, people should consume 400 IU to 800 IU of vitamin D per day, via food or supplements.

The immune-boosting power of zinc

Scientists have found links between low zinc status and a higher risk of viral infections. Moreover, this essential mineral may have antiviral and anti-inflammatory properties and help maintain vulnerable tissue barriers in the respiratory system.

Crowley suggests that taking a zinc supplement may be beneficial as the cold and flu season arrives since it can help shorten the duration of cold symptoms and support overall immune function.

While most people get enough zinc through diet, a 2020 study estimated that around 15% of people in the U.S. have inadequate levels of this nutrient. To ensure optimal zinc intake, adults should aim to get 8 mg of zinc through foods or supplements and up to 12 mg if pregnant or breastfeeding.

Vitamin C's role in immune system health

Found in many fruits and vegetables, vitamin C is a heavy hitter when it comes to boosting the immune system.

"Vitamin C enhances white blood cell function and helps them work more effectively," Crowley explained. "Including a daily vitamin C supplement, especially when paired with whole foods rich in this vitamin like citrus fruits, can give your immune system a solid foundation during the colder months."

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Overall, evidence suggests that vitamin C supplements may shorten the duration of the common cold but only if taken long before the onset of symptoms.

Moreover, vitamin C supplementation may lower the risk of respiratory illness in current smokers, older adults, people exposed to extremely cold environments, and those who engage in intense exercise.

Depending on age, experts suggest that children should get 400 to 1,800 mg of vitamin C per day, and adults can safely consume up to 2,000 mg daily via food and supplements.

dietary supplements boost immune system
Image by Avocado_studio via Shutterstock

Reducing stress with magnesium

Since stress and lack of sleep can wreak havoc with a person's immune defenses, Crowly suggests that people should consider increasing their magnesium intake during the cold and flu season.

"Magnesium is crucial for reducing stress, regulating sleep, and supporting muscle function," Crowley said. "It's a key supplement to consider for both mental and physical health, especially in the lead-up to December."

In addition to its role in stress reduction and promoting restful sleep, 2023 research suggests that magnesium is essential for immune system function and regulating inflammation.

According to the NIH, the recommended daily allowance for magnesium is around 400 mg per day for adults.

Probiotics for optimal immune system function

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Approximately 70% of a person's immune system resides in the gut. So, boosting gut health may help optimize immune system defenses.

"Your gut microbiome has a huge impact on how well your immune system functions," Crowley said. "Probiotic supplements can help restore a healthy balance of bacteria in your gut, boosting immunity as we head into flu season."

Crowley suggests that a healthy gut biome can also improve nutrient absorption, ensuring the body efficiently uses vitamins and minerals.

In a 2020 meta-analysis, scientists found that probiotics might reduce the risk of respiratory tract infections and shorten the duration of illness, possibly by triggering the immune system and inhibiting viral replication.

Individuals can obtain probiotics by consuming yogurt and fermented foods such as sauerkraut. Probiotic supplements are also an option and typically contain 1 to 10 billion colony-forming units CFU per dose. While probiotic supplement products can contain up to 50 billion CFU or more, higher doses may not provide additional health benefits.

Boosting the immune system with food

Supplements may help support immune defenses, but they do not replace a balanced, nutrient-rich diet. Moreover, Crowley suggests that specific foods, such as citrus fruits, berries, garlic, ginger, leafy greens, nuts, and seeds, may help boost immune system function.

Citrus fruits like oranges contain high amounts of immune-boosting vitamin C, and berries like blueberries are rich in antioxidants that may help combat inflammation.

Additionally, a recent research review suggests that garlic effectively prevents disease due to its anti-inflammatory, antioxidant, antimicrobial, and immune-boosting properties.

Ginger also has powerful antioxidant properties that may help boost immune system function and ease sore throat pain during a cold.

Since leafy greens, including spinach and kale, nuts, and seeds, are rich in several vitamins and minerals the body needs to build a robust immune system, adding more of these foods to the daily diet may provide health benefits during the cold and flu season.

While taking dietary supplements might be more convenient than incorporating a wide range of foods into the daily schedule, Crowley suggests that focusing on immune-boosting foods rather than supplements may be more beneficial.

"The best approach is a holistic one," Crowley explained, "Get your nutrients primarily from food and use supplements to fill in the gaps. The goal is to support your immune system naturally, so it's functioning optimally year-round."

Note:
Before starting any supplement, a person should consult with a healthcare provider to ensure it's safe, especially for individuals with an existing health condition or those taking prescription and over-the-counter medications.
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