Boost Your Defenses: Key Supplements to Support Your Immune System
Boost Your Defenses: Key Supplements to Support Your Immune System
Author: Dr. Kim Celmer, Naturopathic Physician
Supporting your immune system is one of the smartest health investments you can make. From recognizing bacteria and viruses to actively fighting parasites and other potential harms, your immune system works tirelessly to keep you well. A balanced diet and healthy lifestyle lay the foundation for a healthy immune system, but supplements can offer extra support to your body’s natural defenses. Here’s a breakdown of some standout supplements that can help keep your immune system in top shape.
Vitamin D:
Often referred to as the “sunshine vitamin,” Vitamin D plays a pivotal role in immune health.
Helps fight infections: Vitamin D stimulates the production of antimicrobial peptides like cathelicidins and defensins, which combat respiratory tract infections
Anti-inflammatory power: It helps suppress pro-inflammatory cytokines and encourages anti-inflammatory cytokines, reducing excessive immune responses
Modulates T cells: Promotes regulatory T cells that help prevent excessive immune reactions, such as in autoimmune diseases
Zinc:
Zinc is an essential mineral that can strengthen your immune system in multiple ways.
Protects barriers: It helps maintain the integrity of epithelial barriers, your body’s first line of defense against harmful pathogens
Coordinates immunity: Zinc supports the production of cytokines, the messengers that help immune cells communicate effectively
Cold recovery: Supplementing with zinc can reduce the duration and severity of the common cold, especially when taken at the onset of symptoms
Vitamin A:
Vitamin A ensures that your body’s barriers — like skin and mucosal surfaces — remain strong. A stronger barrier means a stronger defense against pathogens.
Selenium:
Selenium, a trace mineral, is a small but mighty player in immune health.
Helps activate T Cells: It supports T cell function and antibody production for a robust adaptive immune response
Helps fight viruses: Selenium improves interferon production, which helps the body combat viral infections
Medicinal mushrooms:
Mushrooms like reishi, shiitake, maitake, turkey tail, cordyceps, and lion’s mane can have several beneficial qualities.
Beta-glucans: These polysaccharides found in mushroom cell walls can stimulate macrophages and natural killer (NK) cells, enhancing your body’s immune response
Antioxidant protection: Mushrooms are rich in ergothioneine, glutathione, and other antioxidants that protect immune cells from oxidative stress
Immune modulation: Polysaccharides and lectins can stimulate cytokine production, enhancing communication between immune cells
Colostrum:
Derived from the first milk of mammals, colostrum is packed with immune-supporting compounds.
Immunoglobulins (IgG, IgA, IgM): This compound acts as antibodies that neutralize bacteria, viruses, and fungi, providing passive immunity
Lactoferrins: These iron-binding proteins have antimicrobial, antiviral, and anti-inflammatory properties
Oligosaccharides and Glycoproteins: Act as prebiotics and nourish gut bacteria, strengthening the gut-immune connection
Proline-Rich Polypeptides (PRPs): Can help balance the response level of both overactive and underactive immune systems
Cytokines: Signal proteins that regulate immune responses and inflammation
Growth Factors (IGF-1, TGF-β): Support tissue repair and regeneration, which may indirectly benefit immune health by maintaining gut integrity
Choosing the right supplements for you
When adding supplements to your routine, remember: balance is key. Supplements work best as part of a broader strategy that includes a nutrient-rich diet, exercise, quality sleep, and stress management.
If you’re unsure about where to start, consult with a healthcare professional who can guide you based on your specific needs. Investing in your immune health today can mean fewer sick days and better overall wellness in the long run.
Dr. Kim Celmer (ND) is a Naturopathic Physician and Owner of the Institute of Complementary Medicine. Dr. Celmer has spent over 25 years providing comprehensive care focusing on age management, hormone optimization, and general primary care that is both integrated and personalized. She is a member of the Institute for Natural Medicine.
This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website, or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.
