Can Vitamins Help To Protect Immunity?

Getting sick is low on most people’s list of enjoyable activities. However, during high transmission periods such as cold and flu season, avoiding catching a bacterial or viral infection can feel like an impossible task. Factors such as not getting enough rest, spending time around individuals who are sick, or even basic preventative measures like failing to wash hands can increase the chances of catching a bug. Still, focusing on a healthy diet can help to boost immunity and minimize the chances of being ill. If a daily diet isn’t enough, consider adding a few essential vitamins through supplements. These 3 options can help to keep people healthy all year long.

1. Zinc speeds recovery

Even minor illnesses require a recovery period before a person feels well enough to resume regular activities. For example, a cold or flu can take anywhere from a week to 2 weeks for full recovery. Yet, zinc is a naturally occurring mineral that the body can use to speed healing. Specifically, zinc shortens sickness duration. Research shows that the mineral is especially effective at lowering the transmissible period for viral infections such as the flu or colds. In a recent study that followed over 5,000 participants who self-reported as having acute respiratory tract infections (RTI), the cohort that took zinc either in nasal or lozenge form reported symptom cessation 2 days faster than the placebo group. For the best results, pick a zinc supplement or lozenge with a range of 75-100mg daily, especially at the first sign of symptoms.

2. Vitamin D for protein boosts

Vitamin D is a multifunctional nutrient that supports a variety of functions, from supporting calcium absorption to improving brain and heart health. For immunity, vitamin D is a great preventative treatment. When taken regularly, studies show that the nutrient reduces the chances of developing an infection after viral or bacterial exposure. The building block is important for supporting and speeding the immune system’s response to pathogen detection. The body often naturally absorbs the sunshine vitamin when spending time outside. Citrus fruits are a great source of vitamin D, but supplements can also work. Adults ages 18-70 are encouraged to get around 15mcg for daily support.

3. Vitamin B6 and white blood cells

Just like vitamin D supports the immune system, vitamin B6 is specifically important for aiding in the production of white blood cells. These cells are specifically tasked with finding, neutralizing, and containing pathogens once detected in the body. In particular, vitamin B6 is credited with producing antibodies, supporting nerve function, and building hemoglobin. The nutrient is naturally found in foods such as meats, legumes, fatty fish, bananas, whole grains, and chickpeas. However, if dietary choices aren’t enough, look for a good daily supplement that contains 1.3mg, although some populations might need slightly more.

Say goodbye to sick days

People can’t prevent every possible illness, but staying nutritionally balanced can help to minimize the chances of sick days. When picking a supplement, look for options that are tested by 3rd party agencies for potency and purity. Likewise, always consult a physician before beginning a supplement routine. People with preexisting conditions or who are currently on a medicine regimen should also consult a healthcare professional before incorporating vitamins.