Supplements for immunity: Benefits and limits

To support a healthy immune system and meet nutritional requirements, one should ensure that one’s diet is healthy and take multivitamins containing 100% of the recommended daily intake (RDA) for each nutrient. can.

However, many standard multivitamins may not contain enough vitamin C. 200 milligrams (mg) Immune health requires a day.

If a person already has a deficiency, they may need more nutrients than are contained in multivitamins.

Some studies suggest that supplementation of micronutrients that support multiple immunity may be beneficial, but more studies are needed.

Current, The strongest evidence It is suggested that these three micronutrients provide immune support: Vitamin C, Vitamin D, and Zinc.

Below, we’ll look at what research says about taking supplements of these nutrients.

Vitamin C

Vitamin C, Or ascorbic acid, is a water-soluble vitamin known for its ability to support a strong immune system. Vitamin C not only promotes various cellular functions of the immune system, but also helps the body grow and repair tissues, heal wounds, and absorb iron.

Vitamin C is also an antioxidant, meaning it fights free radicals. This may help prevent certain cancers and heart disease.

the study It shows that vitamin C deficiency can lead to impaired immune system and increased risk of infection.

The human body cannot make vitamin C, so it must come from foods and dietary supplements.

Vitamin C RDA 90mg 75 milligrams for male adults and 75 milligrams for female adults. However, many scientists believe this is not enough and recommend 200 mg per day for maximum health benefits.

Most studies have shown that taking vitamin C does not prevent the common cold, but it may help reduce the symptoms and severity of the common cold. For example, a 2018 meta-analysis found that additional vitamin C doses could reduce the duration of a common cold by up to half a day and reduce symptoms such as chest pain, fever, and chills. ..

Vitamin C supplementation may be even more beneficial to those who exercise hard.Vitamin C puts the risk of a common cold in five trials of a total of 598 participants exposed to extreme physical stress for a short period of time. Almost 50%..

Vitamin D

Vitamin D plays an important role in keeping the immune system strong so that the body can fight bacterial and viral illnesses such as the common cold. Some clinical trials 400 International Units (IU)Or 10 micrograms (mcg) of vitamin D per day may help prevent colds.

other the study Vitamin D treatment has been shown to be able to reduce airway infections, especially in people with vitamin D deficiency.

Several researcher We also believe that this claim is controversial, but that there is a link between vitamin D deficiency and an increased risk of COVID-19 hospitalization. In some cases, it is used to minimize the impact of socio-economic factors in risky groups.

Many experts are now Vitamin DRDA 600 IU People up to (15 micrograms) 70 years old and 800 IU (20 micrograms) people over 70 years old are not enough to support healthy immune function.

However, the evidence is still inconclusive and further research is needed to find the dose that best supports immune function.

zinc

Zinc deficiency can weaken the immune system by impairing the formation, activation, and maturation of lymphocytes, the white blood cells that are the active part of the immune system.

Several the study It suggests that low zinc levels may increase the risk of viral infection.Zinc lozenge Shorten the period Of a cold.

However, further research is needed to determine the optimal dose to support immune health and treat the common cold.

Many people advertise probiotics, or “good bacteria,” as another natural way to boost immunity.

We know that they play an important role in helping maintain a healthy balance of bacteria in the gut, and new research suggests that they have a beneficial effect on immunity. Support.

For example, a study from 2020 (performed by a company that manufactures probiotics) found that the use of probiotics could reduce the incidence and duration of upper respiratory tract infections. You need to be careful.

The authors are seeking further research to establish a relationship between probiotics and the immune system.

Many people are taking one or a combination of supplements to prevent or treat COVID-19.

But there is Not enough data To support the use of vitamins, herbs, or other supplements to treat or prevent this disease.

Only vaccines and strict hygiene measures have been proven to help prevent COVID-19. In severe cases of COVID-19, doctors may use certain medications.

research It suggests that vitamin and mineral supplementation may be a low-cost way to support optimal immune function.

Even supplementation of vitamins C and D above the current RDA can be beneficial to the immune system as long as the dose is below the recommended safety limits.

Many supplements can interact with drugs and other supplements. Also, the combination of different supplements can contain very large amounts of certain nutrients in the body, which can have serious side effects.

For example, excess vitamin C is excreted in the urine, The usual There are no serious side effects. However, very large doses can cause diarrhea, abdominal pain and nausea.

Too Much Vitamin D — More 4,000 IU Or 100 mcg — harmful and can cause nausea, vomiting, kidney stones, confusion, loss of appetite, and weakness.

Very high levels can lead to renal failure, arrhythmias, and even death. Vitamin D also interacts with drugs such as the weight-loss drugs Orlistat (Alli, Xenical), steroids, and cholesterol-lowering statins.

If a person has a lot of zinc, it’s May cause Adverse effects such as nausea, vomiting, diarrhea and headache. Over time, excess zinc can lead to lower copper levels, weakened immunity, and lower levels of useful cholesterol. Zinc can also interact with other drugs.

Probiotics are safe Most people.. However, people with very weak immunity or severe illness can exacerbate the illness or cause a bacterial infection.

Having a healthy lifestyle can help the body’s natural defenses and benefit overall health.this Can be involved:

• no smoking
• Exercise
• Avoid excessive alcohol consumption for drinkers
• Wash your hands often
• Manage stress well
• Keep recommended vaccines up to date
• Eat a balanced diet with plenty of fruits and vegetables
• Have a moderate weight
• Get At least 7 hours Of sleep every 24 hours

There is no evidence that large amounts of vitamins and nutrients can boost the immune system. The best way to ensure that your immune system works is to eat a balanced diet, get enough sleep, exercise, and get the vaccinations provided.

Undernourished people who are unable to eat a healthy and balanced diet may find it beneficial to take multivitamins daily. However, some studies have shown that taking more than RDA of vitamins C and D may help support immune health, but more to confirm this. Research is needed.

If you think you are deficient in nutrients, consider consulting your doctor about a blood test. This helps identify defects and determine the correct approach to supplements.

Before taking any supplements, you should discuss it with your doctor who is familiar with your medical history.