Top Best Supplements to Boost Your Immune System in COVID-19 pandemic
An important note : No supplement will cure or prevent disease.
With the COVID-19 pandemic, it’s especially important to understand that supplements, diet, or other lifestyle modification such as physical distancing, also known as social distancing, and proper hygiene practices can protect you from COVID-19.
Currently, no research supports the use of any supplement to protect against COVID-19 specifically , but these supplements can boost your immunity to fight against the virus.
Your immune system consists of a complex collection of cells, processes, and chemicals that constantly defends your body against invading pathogens, including viruses, toxins, and bacteria.
Keeping your immune system healthy is the key of preventing infection and diseases.
Making healthy lifestyle choices by consuming nutritious foods and getting enough sleep and exercise are the most important ways to bolster your immune system.
Please note that some supplements can interact with prescription or over-the-counter medications you’re taking. Some may not be appropriate for the people with certain health conditions.
Make sure to talk with a healthcare professional before starting any supplements.
Here are some supplements that are known for their immune-boosting potential.
1. Vitamin D
Vitamin D is a fat-soluble nutrient essential to the health and good functioning of your immune system.
Vitamin D enhances the pathogen-fighting effects of monocytes and macrophages —white blood cells that are important parts of your immune defense.
Many people are deficient in this important vitamin, which may negatively affect their immune function. In fact, low vitamin D levels are associated with an increased risk of upper respiratory tract infections, including influenza and allergic asthma.
Research suggests that taking this vitamin may protect against respiratory tract infections.
Depending on blood levels, anywhere from 1,000 to 4,000 IU of supplemental vitamin D per day is sufficient for most people, though those with more serious deficiencies often require much higher doses.
Vitamin D has been highly researched in connection with the COVID-19 because of its effect on the immune system. Studies have shown that Vitamin D can expedite healing and stall inflammation in the respiratory system also.
SUMMARY
Vitamin D is essential for immune function. Healthy levels of this vitamin may help to lower your risk for respiratory infections.
2. Zinc
Zinc is a mineral which is commonly added to supplements and other healthcare products like lozenges that are meant to boost your immune system. This is because zinc is essential for immune system function.
Zinc is needed for immune cell development and communication ,also plays an important role in inflammatory response. Zinc also specifically protects tissue barriers in the body and help prevent foreign pathogens from entering
A deficiency in this nutrient significantly affects your immune system’s ability to function properly, resulting in an increased risk of infection and disease, including pneumonia.
According to research, 16% of all deep respiratory infections worldwide have been found due to zinc deficiency.
Taking zinc long term is typically safe for healthy adults, as long as the daily dose is under the set upper limit of 40 mg of elemental zinc.
Excessive doses may interfere with copper absorption, which could increase your infection risk.
SUMMARY
Supplementing with zinc may help to protect against respiratory tract infections and reduce the duration of these infections.
3. Vitamin C
Vitamin C is might be the most popular supplement taken to protect against infection due to its important role in immune health.
This vitamin supports the function of various immune cells and enhances their ability to protect against any kind of infection. It’s also necessary for cellular death, which helps to keep your immune system healthy by clearing out old cells and replacing them with new ones.
Vitamin C also functions as a powerful antioxidant, protecting against damage induced by oxidative stress.
A large review of 29 studies in 11,306 people demonstrated that a regular supplementing with vitamin C at an average dose of 1–2 grams per day reduced the duration of colds by 8% in adults and 14% in children.
Supplementing with this nutrient may help to reduce the duration and severity of upper respiratory tract infections, including the common cold.
All in all, these results confirm that vitamin C supplements may significantly affect immune health, especially in those who don’t get enough of the vitamin through their diet.
The upper limit for vitamin C is 2,000 mg. Supplemental daily doses are typically between 250 and 1,000 mg .
SUMMARY
Vitamin C is vital for immune health. Supplementing with this nutrient may help to reduce the duration and severity of upper respiratory tract infections, including the common cold.
4. Elderberry
Black elderberry (Sambucus nigra), which has long been used to treat infections.
In test-tube studies it is found that, elderberry extract demonstrates potent antibacterial and antiviral potential against bacterial pathogens responsible for upper respiratory tract infections and strains of the influenza virus.
A review of 4 randomized control studies in 180 people found that elderberry supplements significantly also reduced upper respiratory symptoms caused by viral infections.
Though it has been suggested that elderberry can help relieve symptoms of certain infections and the influenza virus,
We also must be aware of the risks. Some report that elderberries can lead to the production of excess cytokines, which could potentially damage healthy cells.
For that reason, some studies recommend elderberry supplements only be used in the early course of COVID-19 .
How to take elderberries:
Raw elderberries must be cooked to avoid risk of nausea, vomiting, or cyanide toxicity.
Elderberry should be used under the direction of a qualified healthcare professional.
Elderberry supplements are most often sold in liquid or capsule form.
SUMMARY
Taking elderberry supplements may help to reduce upper respiratory symptoms caused by viral infections and help alleviate flu symptoms.
However, elderberry has many risks. More research is needed before consumption .
5. Medicinal mushrooms
Medicinal mushrooms have been used since ancient times to prevent and treat infection and disease. Many types of medicinal mushrooms have been studied and tested for their immune-boosting potential.
Over 260 recognized species of medicinal mushrooms are known to have immune-enhancing properties .
Some research demonstrates that supplementing with specific types of medicinal mushrooms may enhance immune health in several ways as well as reduce symptoms of certain conditions, including asthma and lung infections also.
8-week study in 79 adults, supplementing with 1.7 grams of cordyceps mycelium culture extract led to a significant 38% increase in the activity of natural killer (NK) cells, a type of white blood cell that protects against infection.
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6–15. Other Supplements with immune-boosting potential.
6. Astragalus.
Astragalus is an herb commonly used in the traditional Chinese medicine (TCM). Animal research suggests that its extract may significantly improve immune-related responses .
7. Selenium.
Selenium is a mineral that’s essential for our immune health. Animal research suggests that selenium supplements may enhance antiviral defense against influenza strains, including H1N1 .
8. Garlic.
Garlic has powerful anti-inflammatory and antiviral properties. It has been shown to enhance immune health by stimulating protective white blood cells like NK cells and macrophages. However, human research is limited .
9. Andrographis.
This herb basically contains andrographolide, a terpenoid compound found to have antiviral effects against respiratory-disease-causing viruses, including enterovirus D68 and influenza A.
10. Licorice.
Licorice contains many substances, including glycyrrhizin, that may also help to protect from viral infections. According to test-tube research, glycyrrhizin exhibits antiviral activity against severe acute respiratory-syndrome–related coronavirus (SARS-CoV)
11. Pelargonium sidoides.
Some human research supports the use of this plant’s extract for helping alleviate symptoms of acute viral respiratory infections, including the common cold and bronchitis.
Still, results are mixed, and more research is needed for this.
12. B complex vitamins.
B vitamins, including B12 and B6, are important for healthy immune system. Yet, many adults are deficient in them, which may negatively affect immune health system.
13. Curcumin.
Curcumin is the main active compound in turmeric. It has a powerful anti-inflammatory properties, and animal studies indicate that it may help to improve immune function .
14. Echinacea.
It is a genus of plants in the daisy family. Certain species have been shown to improve immune health and may have antiviral effects against several respiratory viruses, including respiratory syncytial virus and rhinoviruses.
15. Propolis.
It is is a resin-like material that honeybees produce for use as a sealant in hives. Though it has impressive immune-enhancing effects and may have antiviral properties as well, more human research is needed.
According to results from the scientific research, the supplements listed above may offer immune-boosting properties.
However, keep in mind that many of these (6–15. Other Supplements with immune-boosting potential.) have on immune health have not been thoroughly tested in humans, highlighting the need for future studies.
SUMMARY
Astragalus, garlic, curcumin, and echinacea are just some of the supplements that may offer immune-boosting properties in humans. Still, they have not been thoroughly tested in humans. More research is needed.
Improve your Immune System by:
Eating a nutrient-dense balanced diet, getting enough sleep, engaging in regular physical activity, and not smoking (or considering quitting, if you smoke) are some of the most important ways to help keep your immune system healthy and reduce your chances of infection and disease.
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