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  • Dr. Mark Freund

Vitamins to Boost Your Immune System

vitamins and supplements to boost your immune system

In light of the 2019 COVID-19 pandemic, it is particularly important to understand that lifestyle changes such as physical distancing (also known as socially distanced) and appropriate hygiene practices can protect against COVID-19. At present, there is no research that explicitly supports the idea that COVID-19 can be prevented by appropriate hygienic practices. It can only be done so by a combination of physical and behavioral changes.

Keeping your immune system healthy throughout the year with good nutrition is key to preventing infections and disease, and one of the most important ways to strengthen it. In addition, research has shown that vitamin supplements and minerals such as iron, calcium, magnesium, potassium, and zinc can improve immune responses and potentially protect against disease. However, note that some of these supplements may interact with prescription medications. Some may not be suitable for people with certain health conditions, and you should talk to your doctor before you start taking supplements.

Vitamin D

Vitamin D is a fat-soluble nutrient that is crucial for the health and function of the immune system. It strengthens pathogens, reduces inflammation, promotes an immune response and growth of white blood cells, which are an important part of our immune system. Research suggests that taking vitamins can also protect against respiratory infections. Other studies suggest that vitamin D supplements can improve the immune response of people with certain infections, including hepatitis C and HIV.

eat healthy to boost your immune system

Vitamin D is crucial for immune function, and its general protective effect suggests it is an important component of the body's immune system. A daily dose of 1,000 to 2,500 milligrams (mg) is sufficient for most people, while significantly higher doses are often required for more severe deficiencies.


Zinc is a mineral often added to food, which is said to strengthen the immune system. It is crucial for the function of the immune system and plays an important role in the inflammatory response. It is needed for the development and communication between immune cells and is an essential component of a healthy immune response.

Zinc deficiency affects about 2 billion people worldwide and is very common in older adults. Numerous studies have shown that zinc supplements can protect against respiratory infections such as colds. In addition, zinc supplements can be beneficial for those already suffering from the disease.

Taking zinc can help protect against respiratory infections and reduce the duration of infections. However, excessive doses can disrupt copper absorption, which could increase the risk of infection and cause other side effects such as nausea and vomiting.

Vitamin C

Vitamin C is one of the most popular supplements to protect against infections. This vitamin supports the function of various immune cells and improves the ability of these cells to protect themselves from infection. Vitamin C also acts as a powerful antioxidant. It protects against damage caused by oxidative stress, which occurs when reactive molecules known as free radicals accumulate in the body.

Vitamin C is one of the biggest immune system boosters. Vitamin C-rich foods include fruits, vegetables, whole grains, nuts, seeds, beans, legumes and nuts. Getting a healthy amount of these food types may have antiviral properties that can help you be less susceptible to diseases.

vitamin C food sources that boost immune system

The good news is that vitamin C is found in a variety of foods, although most people only need to take it if their doctor advises them to. Generally, 95 mg per day is the recommended daily dose.

Vitamin C has been shown to reduce the incidence of upper respiratory tract infections, including the common cold. Interestingly, studies have also shown that regular vitamin C supplements reduced the rate of colds by up to 50% in people with high physical stress. In addition, vitamin C supplementation has been shown to significantly improve the immune system of people with severe infections, including viral infections caused by bacteria, viruses, and other infectious diseases such as tuberculosis and flu.

Vitamin C is crucial for the health of the immune system, and the supply of this nutrient can reduce the risk of flu symptoms and upper respiratory symptoms caused by viral infections. It has also been shown to improve the immune system's response and to help shorten the duration and severity of a cold and reduce the symptoms of viral infections.

vitamins and supplements facts

Other studies suggest that the role of vitamin C in the environment is still under investigation. Overall, these results confirm that vitamin C supplements can improve the immune health of people who do not take enough vitamin C supplements in their diet.

Vitamin B6

Vitamin B6 is essential to support biochemical reactions in the immune system, such as the production of antibodies against certain types of bacteria, viruses, and parasites.

Vitamin B6 is also found in green vegetables such as chickpeas, which are the main component of humus. Vitamin B6-rich foods include beans, nuts, seeds, legumes, fruits, vegetables and whole grains, as well as nuts and seeds of all kinds.

Vitamin E

Vitamin E is a powerful antioxidant that helps your body fight infections and cancer and other diseases. There is little clinical research showing that vitamin E supplements are good for your health and can also be harmful in large doses. For this reason, experts say it is best to get vitamins from food rather than replace them with supplements. It is especially important to avoid vitamin E supplements if they cause side effects such as nausea, vomiting, or diarrhea.


The health of the immune system can also be strengthened by regular hydration. Water helps the body to produce lymph, which carries the body's nutrients to the immune system as well as other organs such as the liver and kidneys. Try to avoid excessive drinks that can leave you dehydrated, and try to eat more moisturizing foods such as fruits, vegetables, nuts, and seeds.

Immune System Boost from Nutrition

Many supplements on the market can help improve the health of your immune system, and many of them work by increasing the level of certain vitamins and minerals in your body's immune system. Although these supplements offer countless benefits to immune health, they should not be used as a substitute for a healthy lifestyle. This is one of the most important ways to keep your immune system healthy and reduce the risk of infection and disease. If you decide to try a supplement, talk to your doctor and nutritionist first, as some supplements may interact with certain medications or may be unsuitable for some people.

nutritionist recommending vitamins and supplements to boost immune system

When it comes to vitamin supplements, they can contribute to immunity in various ways, but it is often questionable how much you actually get. When vitamins or nutrients come from a food source, they are better absorbed and consumed by the body. While vitamin supplements can help fill gaps in your diet, the best way to get these vital nutrients is to get them directly from your diet. Learn more about how proper nutrition can not only boost your immune system but also provide overall good health and well-being. Our nutritionist at Natural Chiropractic Care can help you build the right nutritional program incorporating the best ways to boost your immune system and achieve optimal health.


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