The immune system is, directly, the body's defense against infection and diseases. In that respect, this, therefore, means that it should always be in a strike and in good state during those seasons or periods where our bodies are easily succumbed to pathogens. A good diet, regular exercise, and sound sleep are the core elements of a robust immune system. Supplements will play an adjunct role to give you an extra edge.


Top 10 Supplements Associated with Immune Function


1. Vitamin C:

Vitamin C acts as an antioxidant. Moreover, it is one of the most important essential nutrients for the immune system. Vitamin C contributes to immune function in a number of ways. These include the production and functioning of white blood cells, the protection of the white blood cells against various processes of oxidative damage, and the maintenance of skin integrity.


  • Source: Oranges, grapefruits, lemons, strawberries, hot peppers, broccoli, spinach.
  • Supplements: There are tablets, capsules; even powders have been available lately, and most recently, there is liposomal vitamin C for better bioavailability.
  • Dose: 500-1000 mg/day is typically used and is effective for immune stimulation. A dose of 2000 mg/day may be needed for a therapeutic effect, but it should be divided and taken throughout the day to increase digestion and avoid gastritis that can occur when taken in excess.

 

2. Vitamin D:

Besides, the repair of immune response occurs properly when the vitamin enhances the clearing capacity of pathogens of monocytes and macrophages through the inflammatory process. Immune cells are portrayed to express receptors of vitamin D, while the further activation and growth of immune cells are contributed to by the cells.


  • Sources: sun, fatty fish, fortified dairy products, egg yolks. Vitamin D deficiency is more common in winter months or at higher latitudes as little sunlight is exposed to those areas of the earth.
  • Supplementation: Available in two molecular forms: D2 and D3; D3 is better than D2 at raising blood levels. In ways of supplements, it is available already in liquid drops, capsules, tablets, and gummies.
  • Dosage: 1000 to 4000 IU per day, as need be for your personal body, following an evaluation of blood levels. One might want to start by taking a blood test to establish what levels are in an individual's body and then the right dosage for such an individual. Some people might be in need of more especially if a deficiency is realized.

 

3. Zinc:

Zinc has a critical role in the development and functioning of immune cells and in communication between them when a state of inflammation is entered into. It thus becomes expected that very low levels of zinc may cripple immuno-function to a great degree. The mineral also contributes to both skin and mucous membrane health, areas that form a body's first line of defense.


  • Dietary sources include red meats, shellfish, legumes, seeds, and nuts. Zinc in plant food is less bioavailable. It is available in the market in the form of lozenges, capsules, or tablets. Supplemental forms are found as zinc gluconate and zinc acetate.
  • Dosage: 15-30 mg/day; one can use a higher dosage for a short period during acute infections. However, high dosage over a long term interferes with copper absorption, creating deficiency in this mineral. It is important, therefore, to be very observant about recommended doses.

 

4. Elderberry

Elderberry is high in antioxidants and some in vitro studies report it to have some immunostimulatory activity. Supplementation with elderberry during clinical illness significantly decreases the duration of cold and flu. Extracts of the elderberry are noted to exert antiviral activity against a broad range of aspects in in-vitro studies associated with inhibition of viral replication.


  • Sources: Berries of the Sambucus Tree. Chokecherries are a type of elderberry that have to be cooked or processed before consumption because raw can be toxic.
  • Supplements: Available in syrups, gummies, capsules and lozenges. Elderberry products are often formulated with other immune supportive ingredients like zinc and vitamin C.
  • Dosage: 600900mg/day during acute illness. One needs to follow the product label instructions due to variation in formulation.

 

5. Echinacea

Echinacea is an herbal medication primarily used to decrease the duration and severity of colds and upper respiratory infections through immunostimulation. The immunostimulation that occurs in Echinacea is the increase in activity in the white blood cells.


  • Sources: There are two sources for the herb Echinacea: Echinacea purpurea and Echinacea angustifolia. Echinacea has been used through the ages by the Native Americans in the treatment of specific disease processes.
  • Supplementation: It is available in capsule, tablet, tincture and as tea. It is often combined with other herbs like goldenseal to offer added support to the immunity system.
  • Dosage: 300-500 mg thrice a day at the acute infection stage. Doses below this would be taken for use as a preventive measure.

 

View More: 10 Ways to Boost Your Immune System for Cold and Flu Season


6. Probiotics

Overview: Probiotics are good bacteria that favor gut flora, physiologically connected to immune function. They maintain a healthy level of gut flora and, in that way, curb infection from occurring in the body. Substantial parts of the immune system that are conveyed by tissues of the gut-associated lymphoid tissues are found at the linings, for the intestinal tract.


  • Sources: Fermented edibles like yogurts, kefirs, sauerkraut, kimchi will provide probiotics in diet. Intake of probiotics rich food increases friendly bacteria very naturally in the gut.
  • Supplementation: Available in capsule, tablet and powder forms. Choose multi-strain and high CFU.
  • Dosage: 1–10 billion CFUs per day. Some may require more depending upon the status and needs.

 

7. Garlic

This produces an antimicrobial ay and immunostimulatory action by the active principle allicin in it. It is either that it makes the body hostile or kills the virus and other organisms in it. Besides, it also has an anti-inflammatory effect.


  • Sources: Fresh garlic cloves; the garlic is to be crushed or chopped, waiting for some minutes for the formation of allicin before ingesting it.
  • Supplementation: Tablets or capsules and aged garlic extract. Aged garlic extract is less irritating to the stomach and has the additional benefit of containing antioxidants.
  • Dose: 600 – 1200 mg/day aged garlic extract. Less of the raw garlic can be used because of its potency.

 

8. Vitamin A

It is required for proper integrity of skin and mucosal cells, which are part of the first line of defense, and white blood cells formation and function. It is also needed in the epithelial linings of the respiratory and gastrointestinal tracts.


  • Source: There are many food sources of this vitamin, such as liver, fish oils, milk, eggs, and brightly colored fruits and vegetables. Precursor beta carotene of the given vitamin can be acquired from carrots, sweet potatoes, and dark green leafy vegetables.
  • Supplementation: Is available as retinol, of animal origin or as beta-carotene, plant origin. Overdosage should be avoided since too much vitamin A is actually toxic.
  • Dosage: 700-900 mcg per day for adults. Pregnant women, however need to be very careful in the amount of vitamin A they consume because excessive intake can result in birth defects.

 

9. Selenium

Selenium is a very potent antioxidant. It helps in reducing oxidative stress, thereby strengthening the immune system. It serves as an immune cell cofactor and is required for the production of cytokines.


  • Sources: Rich levels from Brazil nuts, seafoods, meats, and grains. A single nut of Brazil nut may contain more selenium than is considered safe to take in a day.
  • Form: Capsules, tablets. Grab this supplement from a reputed brand to be assured of the right dose and quality.
  • Dosage: 50–200 mcg per day. When this is over-consumed, then it will lead to selenium toxicity; hence always be well within the allowed doses

 

10. Turmeric

Curcumin is extracted from the common spice, turmeric. Incredibly, it has anti-inflammatory and antioxidant effects. It differentially modulates the activation of T cells, B cells, and other immune cells. Altogether, curcumin augments the overall antioxidant capacity of the body.


  • Sources: Turmeric root and powder. Turmeric is one of the normal accompaniments to Indian food. Its traditional application has been its medicinal use.
  • Supplementation: Tablets, extracts, capsules, liquid. Black pepper generally increases bioavailability. By itself, or curcumin, an extremely poorly systemically absorbed compound
  • Dosage: 500 to 2000 mg turmeric extract daily, standardized to 90 – 95% curcuminoids.

 

Conclusion

To this, add proper immunity, good nutrition, and a healthy way of living. This and other supplements of the kind will stand tall to back it up. One should consult a health professional before adding any supplement to one's daily intake to ensure that whatever is chosen meets one's specific and particular health needs.


Please book an appointment with the best Nutritionist in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 03171777509 to find a verified doctor for your disease.