According to the World Health Organization, diseases are spreading more rapidly than ever before with the emergence of new pathogens, viruses, etc. Instead of relying on antibiotics or vaccinations, a strong immune system is enough to tackle harmful intruders. It is essential to consider how to strengthen the immune system for ultimate survival and overall health.
Based on white blood cells and the lymph system, our immune system needs a healthy and well-balanced diet to get all the nutrients. To avoid any deficiencies, adding essential vitamins to your diet makes your body resistant to germs and bacteria. What are the top picks among available vitamins for the smooth functioning of your immune system? Learn about them in detail here.
List of Best Vitamins for Immunity
Whether multi-vitamins work for immunity or not is still under debate, with mixed views. Still, multiple scientific studies recommend the following vitamins for better health:
1. Vitamin D
This is the first choice for all the essential nutrients for immunity, as Vitamin D gives rise to adaptive immune responses against harmful molecules. People with its deficiency are vulnerable to different auto-immune diseases, heart issues, and depression.
Moreover, its intake reduces the symptoms of various diseases like osteoporosis and more. However, its overconsumption may result in kidney stones, lethargy, or nausea. You should take it according to the recommended dosage for your age group. Medical experts recommend 600 international units (IU) daily dosage of Vitamin D for adults.
2. Vitamin C
Vitamin C is also crucial for our immunity to fight against inflammation-causing molecules. It strengthens immunity cells to fight against intruders and is found beneficial for various infections like pneumonia and tetanus. Its intake speeds up healing and protects our bodies against free radicals. That is why citrus fruits which are enriched source of Vitamin C are recommended to be taken during infections.
The deficiency of Vitamin C increases the chances of respiratory, skin, and dental issues. However, over-consumption results in minor side effects like nausea, stomach aches, and diarrhea. The daily recommended intake for women is around 75 mg, and for men, it is around 90 mg.
3. Natural supplements
A natural supplement with herbal extracts also strengthens your immunity against diseases, enabling you to lead an active lifestyle. Some popular choices among such dietary supplements are full spectrum gummies, turmeric capsules, propolis tablets, etc. These supplements have broad therapeutic properties, making them suitable against pain and inflammation.
When compared with other supplements, its efficacy improves a lot, resulting in less vulnerability to health issues. However, consult your medical provider about the safety and possible psychoactive effects of such gummies before use.
4. Vitamin B6
This is another immune system booster that is naturally available in foods like beef liver, fish, dark, leafy green, and bananas. Around 36 percent of the world’s population prefers Vitamin B6 supplements, including seniors and kids. It strengthens our immunity by producing lymphocytes and interleukin-2, both required for immune regulation.
Its long-term deficiency results in health issues like depression, weakened immunity, and microcytic anemia if left untreated. However, people often don’t get any deficiency signs initially and remain unnoticed for years, so it is best to add this supplement.
Bottom Line
For optimal mental and physical well-being, essential vitamins and herbal supplements play a supportive role when combined with a healthy diet. All the above-mentioned immune-boosting supplements make your body stronger to fight against infection-causing intruders.
However, consult a medical health provider before trying new supplements about their safety. Also, keep in mind that supplements cannot replace natural edibles like fresh fruits, vegetables, unprocessed grains, etc. Meeting body requirements for different nutrients from food should be the priority.
