The immune system is immensely complicated, comprising an array of cells, all with slightly different roles, that combine to detect, disarm, neutralise and eject unwelcome and hazardous pathogen, be that bacterium, viruses or toxins.
The multitude of immune cells are produced and replaced continuously, antibodies are manufactured as required, and inflammatory responses must be carefully regulated. These processes depend on many elements, not least what we eat and drink.
As always, I advocate food first, and so supporting the activities of the immune system starts with what we eat – that’s a diet that includes lean protein, complex carbs, fibre and good fats. Yet seasonal changes, limited exposure to sunlight, busy lifestyles, restricted diets or reduced appetite can make it difficult to meet requirements consistently. In these situations, a small, well-chosen supplement routine can help maintain nutritional adequacy without unnecessary complexity.
But when it comes to the immune system, there are many nutrients that support its activities, so how does one choose what to look for rather than just taking a plethora or pills and powders?
vitamin C,vitamin D, is perhaps the best known of nutrients that contributes to the normal function of the immune system. We should all be taking vitamin D3, at least 400iu daily although I like to take a little more, and so I take Vitamin D3 1000iu year round.
As well as vitamin D, there’s vitamin C, and because it is water-soluble and not stored in significant amounts by the body, regular daily intake is more useful than occasional high-dose use.
I like the Ester-C Plus, which comes as a powder that you add to water for an effervescent drink delivering 1000mg of vitamin C, or you might prefer to take the same in tablet or softgel form. The effervescent drink is orange-flavoured, and I sometimes add my collagen powder to the mix as vitamin C also contributes to normal collagen formation for the normal function of cartilage
There are many other nutrients that also support immune function – copper, folate, selenium, vitamins A, B12, B6 and zinc – and so there is a lot to be said for taking a good quality multi nutrient that contains most if not all. For example, VM2000 delivers a wide range of nutrients, delivered as a divided optimal nutrient support throughout the day. VM2000 includes many of those that support immune function, which sits neatly alongside taking vitamin D3 as well.
Iron is especially interesting as I don’t think it’s often associated with the immune system, but like vitamins D and C, it too contributes to the normal function of the immune system. Try Koji Iron which is a food fermented type of iron that is bio-available and easily absorbed, and taking it alongside vitamin C further enhances iron uptake.
But aside from the better known vitamins and minerals, there are other nutrients that offer immune support you might consider too. For example, you can add quercetin to your regime in the form of Quercetin complex which includes 500mg of vitamin C too, making it easier still to Cadd, a unique complex that supports immune health with seasonally supportive quercetin and bromelain.
Some clients like to take garlic oil, which has many benefits like contributing to normal immune function.
I do like a supplement that has many positive roles as it means that one doesn’t need to take a multitude of capsules etc daily. For that reason, I have recently been taking a special formula of mushroom extract which contains 3 types of mushrooms from powder and powdered extract. Reishi (Ganoderma lucidum) is a type of fungus native to Asia, including China, Korea and Japan. Traditional Chinese medicine has used this mushroom for thousands of years due to them containing phytochemicals such as beta-glucans, plant sterols, polysaccharides and triterpenes
Whatever you choose to do, my advice is to start with the basics which may mean tweaking your diet to ensure you eat well. There are a host of reasons why one might add nutrients on top of that, but whatever your motivation, make sure you know that what the supplements can offer, and that they meet your aims.