HEALTH &
Wellness
4 Vitamins to Boost Your Immune System BY DR. KATIE STAGE, ND, RH (AHG)
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While adding vitamins to your diet can’t prevent illnesses like the flu, cold or even coronavirus, there is a wealth of research that shows certain vitamins do support your immune system and can improve its functions. Staying healthy is more top-of-mind than ever, and adding these vitamins to your diet could help your immune system stay in top shape this fall. VITAMIN D Vitamin D helps protect against infection caused by pathogens and stimulates the rapid production of immune cells. In addition to its immune-boosting factors, it also plays a role in strengthening your bones. A typical dose for adults is 50 micrograms or 2,000 international units a day; however, it is possible to overdose on vitamin D. If you’re taking more than 50mcg a day, be sure to have your blood levels monitored by a physician. VITAMIN C Vitamin C is likely the first thing people think of when thinking of their immune system. It supports innate immunity (the first line of defense) by promoting collagen production, which supports healthy barriers inside the body. It also stimulates the production, movement, and function of white blood cells and antibody production, which is part of the adaptive immune system. A typical dose for adults is 500 to 1,000 milligrams one to two times a day. A higher dose may be given, but it can cause loose stools in some people. If this occurs, decrease the dose.
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VITAMIN A In addition to being essential to eye health, vitamin A supports mucosal integrity and innate immune cells such as macrophages and neutrophils, and is required for antibody response to an antigen (pathogen). It has been shown to decrease mortality rates in many infectious diseases, including measles, malaria, mumps, and acute pneumonia. A typical dose for adults would be up to 1,000 micrograms of retinol activity equivalents or 3,300 international units a day. It’s important to note that an overdose of vitamin A can be toxic and higher doses should be monitored by a health professional.
ZINC Zinc is another great nutrient that has multiple benefits. It supports skin and mucosal cell integrity (which protects our tissue from penetration by pathogens), supports immune cell growth and differentiation, and is an antioxidant. A typical dose for adults is 15 milligrams once or twice per day, but only for a short period of time. Excess zinc decreases copper in the body, so higher levels of zinc should be used under the care of a physician only.
