Top 5 supplements for strengthening your immunity
Many of us catch common cold or flu more frequently than others. The symptoms might overlap. Some of us get more severe symptoms and take much longer to recover from common cold or flu than others. Weak immunity is the main reason for it. Nutritional deficiencies or underlying medical and physiological conditions can weaken your immune system.
Immunity is your body’s ability to resist an infection or effect of toxins by the action of antibodies present in white blood cells. In simple terms, it’s the body’s ability to fight infections and diseases.
While there are many supplements that help to enhance immunity, here are our top five supplements for strengthening your immunity. Each of them is well-researched with scientific evidence to support their role in boosting immune response.
1. Vitamin C
One of the most popular supplements, vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system. Vitamin C supports epithelial barrier function against pathogens and promotes the oxidant scavenging activity of the skin, thereby potentially protecting against environmental oxidative stress.
Human studies show that vitamin C supplementation in deficient individuals helped to improve the physical activity levels and reduce the incidence of cold. Although vitamin C is abundantly found in fruit and veggies, sometimes supplementation is required to ease the symptoms of some diseases, including cold and flu.
Zinc plays a vital role in healing wounds, enhancing a sense of taste and smell, and supporting efficient metabolism. A well-balanced diet is essential to maintain the right concentration of zinc in your body. However, zinc deficiency can happen due to altered intestinal absorption, poor dietary choices, or even due to ongoing medications.
This mineral is widely prescribed to support the immune system either as a standalone supplement or in combination with vitamin C. Vitamin C and zinc supplementation has been shown to reduce the severity of symptoms and shorten the duration of respiratory tract infections including the common cold.
The elderly need zinc supplementation as their diet generally fails to provide adequate levels because of factors like altered intestinal absorption, psychosocial factors, and drug interactions. Top-quality zinc supplements are known for their immune-boosting properties while low-quality ones can do more harm than good.
3. Vitamin D
Vitamin D is another supplement for strengthening your immunity. Multiple human studies have shown associations between vitamin D deficiency and impaired immune function, also leading to autoimmunity disorders in genetically predisposed people and increased risk for infections. Vitamin D supplementation might help to improve immune health, ward off autoimmune disorders, and enhance defense against infections.
Elderberry (Sambucus nigra L.) has traditionally been used for treating cold and flu. A human study that involved 180 individuals showed that supplementation with elderberry could substantially reduce upper respiratory symptoms. The findings thus present a potentially safer alternative to prescription drugs for routine cases of the common cold and influenza.
In an animal study, elderberry juice and concentrate were shown to provide a beneficial effect by stimulating an immune response and preventing viral infection. In another human study, elderberry supplementation was shown to reduce cold duration and its symptoms in air travelers.
Turmeric (or Curcuma longa), also known as Indian saffron due to its brilliant yellow color, is a spice herb, a member of the ginger family (Zingiberaceae) native to the Indian subcontinent and Southeast Asia. Turmeric boasts more than two centuries old scientific history.
Over 100 different clinical trials have been completed with curcumin, which establish its safety, tolerability, and effectiveness against various chronic diseases in humans. Among the different properties referred to curcumin, one of the most studied is the anti-inflammatory profile that may be useful in both acute and chronic inflammation.
There are various reliable brands selling these supplements. You need to choose the one that suits your needs. Quality is critical here, too. To get advice on your unique supplements needs fulfilled by the best brands available in Singapore from the comfort of your home, click here to start your assessment
Team Supplizen would like to make it clear that based on the scientific evidence available as of now, no supplement can prevent or cure COVID-19. Please follow the guidance provided by the government and government authorized bodies to stay safe.