Nutrients to Support your Immune System
Vitamin D
In the winter months, when sunlight exposure is diminished, Vitamin D deficiency becomes increasingly prevalent. As sunlight is crucial for synthesizing this vitamin, Vitamin D supplementation becomes crucial to bridge this gap. Historically, cod liver oil, rich in Vitamin D, was used to treat infections long before the advent of antibiotics. In modern times, research affirms the vital role of Vitamin D in supporting the immune system's ability to fight infections.
Certain demographics face a heightened risk of Vitamin D deficiency, including pregnant individuals, those over 50, individuals with darker skin tones, those carrying excess weight, and individuals working predominantly indoors. Awareness of these risk factors is crucial for tailored approaches to supplementation. It is also reassuring to note that Vitamin D supplementation is considered extremely safe. No reported cases of toxicity have been associated with commonly recommended doses, further emphasising the importance of integrating Vitamin D supplementation into routine health practices
Vitamin C
Vitamin C, renowned for its immune-stimulating properties, stands as a formidable nutrient with the capacity to inhibit viral replication and alleviate the severity of the common cold. This vital nutrient's immune-boosting prowess is highlighted in a compelling study involving 168 volunteers. In a randomized fashion, participants were assigned to either a placebo or a vitamin C supplement over 60 days.
The findings of this study yielded fascinating insights, suggesting that vitamin C supplementation not only has the potential to prevent the onset of the common cold but also to reduce the duration of symptoms. The winter months, often synonymous with increased susceptibility to respiratory ailments, became a period of improved health for the volunteers who experienced the protective benefits of vitamin C.
Moreover, clinical assessments have uncovered additional dimensions to the impact of vitamin C on immune response. In one noteworthy study, a dosage of 2000mg of vitamin C per day for two weeks demonstrated a significant 30-40% reduction in blood histamine concentrations among adult subjects. This observation underscores the multifaceted role of vitamin C in modulating immune pathways, further solidifying its position as a vital nutrient in immune health.
Zinc is a trace element essential for the proper functioning of immune cells; in fact, zinc deficiency detrimentally impacts the ability of immune cells to function as they should. Zinc is a cofactor in more than 300 enzymes influencing a huge range of organ functions. Aside from its vital role in immune system health, zinc also supports skin & tissue repair, supports anti-inflammatory processes, and supports cell growth.
Horseradish
Horseradish and garlic were used to treat infections, centuries before it was discovered that they are rich in compounds with immune-boosting, antibacterial and antiviral activity. Historically, horseradish was used during medieval times for coughs and colds. During the 19th century, the famous microbiologist Louis Pasteur recognised the antibiotic properties of garlic and used it to treat infections. One study found that horseradish contains compounds that could help detoxify and eliminate free-radicals in the body, providing a level of protection against infections like the common cold by relieving symptoms and reducing the duration of sickness. Horseradish may also have a decongestant effect, making it ideal for nasal congestion and discharge, sneezing, cough, and sore throat that often accompany a cold.
Medicinal Mushrooms
For thousands of years, medicinal mushrooms have been used in traditional Chinese medicine to support immune health. There are notable studies which validate the immune-supportive properties of medicinal mushrooms, particularly Shiitake, Reishi, Maitake, Chaga, and Cordyceps. These mushrooms are a rich source of nutrients which have been shown to support immune health.
Mushrooms contain beta-glucans and polysaccharides which work together to support a healthy immune system. It should also be noted that some mushrooms enhance immune modulation by stimulating cytokine production. This, in turn, increases immune system killer cells to fight invaders and improve our body’s defenses.
References
Van Straten M, Josling P. Preventing the common cold with a vitamin C supplement: a double-blind, placebo-controlled survey. Adv Ther. 2002 May-Jun;19(3):151-9. doi: 10.1007/BF02850271. PMID: 12201356.
Braun, L. Horseradish Monograph. Herbs and Natural Supplements: An Evidence-Based Guide, 3rd Edition. 2011. Elsevier Science.
Josling P. Preventing the common cold with a garlic supplement: a double-blind, placebo-controlled survey. Adv Ther. 2001 Jul-Aug;18(4):189-93.