In recent months we have all been caught in a viral turmoil that has challenged our certainties about immunity.
However, you must be aware that taking care of your immune system is not only escaping a single disease, such as Covid19, but being able to fight against all kinds of bacterial and viral attacks.
Our immune defenses are our only weapon to preserve our health.
But this weapon is powerful when it is functional.
So here are the best supplements to boost our immunity and stay in shape under all circumstances.
Sleep guarantees good immunity
The most effective way to ensure a functioning immune system is to place a premium on your sleep.
Indeed, it is the major element of good immunity by ensuring to have a rate of deep and REM slow sleep sufficient to obtain a perfect recovery.
Make sure you have a decent rest, avoid sleepless nights, go to bed at the regular time and do not neglect this essential stage in life.
The essential supplements to boost our immune defenses
Melatonin and the immune system
Melatonin is a very powerful hormone.
It is produced by the brain and linked to darkness, it initiates the signal for sleep.
It also has a major role in the immune system since it is well known that regular sleep maintains good immunity.
Remember that if you get enough sleep, you develop protective cells which are your first line defenses.
If you only get four or five hours of sleep on even one night, the density of these natural cells decreases by 30 or 40%.
Some studies also show that melatonin can help treat the flu and respiratory infections.
The recommended dosage is 1 to 5mg 30 minutes to an hour before bedtime.
Vitamin D and immunity
The benefits of this vitamin for infections are well known.
Yet about 35-40% of adults are vitamin D deficient.
Its role is however crucial for the immune system.
It significantly reduces respiratory illnesses and all types of infections.
Here you will find a complete guide on the vitamin D.
But don’t overlook it, it has a vital role in preserving the immune system.
And if you don’t want to take a supplement then give yourself 10 to 20 minutes of daily sun exposure so that your body produces this hormone naturally.
A study shows that daily or weekly intake of vitamin D in deficient individuals halves the risk of respiratory infection.
It also shows that vitamin D can reduce the violence of the immune response, that it plays a major role in the regeneration of the epithelial barrier and stimulation of immune cells.
Winter is conducive to vitamin D deficiency due to reduced sunlight.
Therefore, considering supplementation may be worthwhile at this time.
Daily or weekly intake is most effective.
Monthly doses are to be avoided.
Favor natural vitamin D3, more assimilable by the body than its synthetic version.
The recommended dosage is 2000-4000IU per day.
Consider a higher dosage for weekly intake.
N-acetyl-cysteine or NAC is an excellent precursor of a powerful antioxidant produced by the liver which is called glutathione.
Its role is to thin phlegm, especially for patients with chronic obstructive pulmonary disease (copd) or severe infections.
It is also used to treat the toxicity of painkillers like tylenol when the liver is damaged.
NAC is well known for strengthening immune defenses, reducing inflammation and stopping viral replication.
The recommended dosage is 600 to 1500mg per day in divided doses.
Zinc and the immune system
For decades, zinc has been known to fight bacterial and viral infections.
It is an antioxidant trace element that strengthens the immune system and is essential for taste and smell.
Most of the time, enough zinc is found in the diet – seafood, meats, organ meats, cheeses, fruits nuts, grains, pulses and eggs – but studies have shown that increased levels of zinc in cells reduce replication of rna viruses.
Its major role is to stimulate white blood cells in the fight against infection.
So, zinc has very interesting benefits to protect against these viruses, such as the common cold or the flu, significantly reducing the duration of the disease while boosting the immune system.
The recommended dosage is 12mg / day for men, 10mg / day for women, 15 to 23mg for pregnant, nursing women and elderly people.
Vitamin C natural defenses
Undoubtedly the most popular in the world, vitamin C is the panacea for boosting defenses.
It plays a major role in the prevention of infectious diseases.
It is so effective that it can for example significantly reduce the symptoms of a cold by 50% if taken at a dose between 250mg and 1 gram.
It works particularly when the body is under intense stress.
Favor natural vitamin C which provides better absorption.
If you don’t want to supplement yourself, it’s also easy to eat foods rich in vitamin C like peppers, broccoli, kiwi, papaya, mango, orange…
Colloidal silver for immune system
Colloids are tiny particles suspended in water that are deposited under the tongue for better absorption.
Colloidal silver has antibacterial, antiviral and antifungal properties.
However, it should not be abused because it can affect the microbiota (the gut flora).
Effective for many conditions, it is sometimes a very simple solution although it is constantly controversial.
If you have any doubts about its effectiveness, give it a try. It is safe if used wisely and in moderation.
It is the immune system’s best ally, preventing it from being weakened by recurrent diseases.
Probiotics and immunity
Protecting your gut is also ensuring your immune system.
Probiotics are living microorganisms found in the intestines.
Evoking bacteria can be a bit scary, but you should know that there are two categories, the beneficial and the harmful.
Probiotics are bacteria that are beneficial to health.
Their role is:
– to ensure efficient digestion
– to repel harmful bacteria
– to produce vitamins
– to support the cells that protect the intestines
– to assist in the absorption of drugs
Add a probiotics supplement is therefore a way to prevent viral attacks and disorders that risk weakening the immune system.
Echinacea is a perennial plant of the Asteraceae family interesting in its immune protective function.
It has antiviral, antibacterial, antifungal and anti-inflammatory properties and is already well known for its action on ENT infections, colds, bronchitis and flu.
Scientific research on this plant is still tentative, but some studies show its ability to prevent respiratory infections and reduce symptoms when a disease is declared.
The University of Nottingham notes that:
“The active components of Echinacea strengthen or stimulate the immune response by interacting with various cells. This immune response can be either innate (nonspecific) mediated by macrophages, polymorphonuclear leukocytes (neutrophils), or adaptive (specific), mediated by lymphocytes.”
Note that echinacea should not be taken for too long periods, 6 to 8 weeks maximum.
The recommended dosage is 800mg to 2 grams per day
Of course, investing in these supplements is not trivial.
But health is a precious commodity that can be lost if the immune system is not strong enough.
You don’t necessarily have to put all of these supplements together to make a supplement routine.
Sometimes you may need a certain support, a certain vitamin that seems essential at some point in your life.
Even a mild illness can also cause a noticeable weakening of our immune defenses.
You have to think about recharging your batteries.
In any case, it is always good to have some health boosters on hand to try to avoid more serious illnesses.
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