Supplements as support for immunity? Well, it is said that the autumn–winter period is conducive to colds, flu, and feeling unwell.
There is no point arguing about that, although it is not to say that we will not catch some illness in spring or summer. Besides,
strong immunity is not something that can be achieved right away, in an instant. It is developed continuously throughout the year.
Supplements – immune support
Building immunity is a complex process that requires consistency and prudence. First and foremost, you need to take care of the basics, such as changing your eating habits,
an adequate amount and quality of sleep or
gut flora and the intestinal barrier.
Nevertheless, supplements serving as support for immunity and may stimulate the immune system and provide optimal conditions for its functioning will be an excellent addition to our efforts. If you are not convinced, check which products are worth keeping in mind and why.
Probiotics as immune support
Probiotics are an absolute foundation when it comes to immune support, because it is precisely in the intestines that it is developed. Above all, they have a positive effect on the gut flora, and this has a broad impact on protection against viruses, pathogenic bacteria, and other harmful pathogens. The intestines are also linked to the production of the neurotransmitter GABA, which is important for recovery and sleep quality. This may result in greater calming of the body after a whole day of work and more effective psycho-physical recovery. It is also important that the sleep hormone, namely
melatonin, has immunoregulatory effects.
It is worth mentioning that the intestines are involved in the production of vitamin D and vitamin K, which are not without significance for our immunity. On top of that, the GALT tissue is located there, serving immune functions related to the digestive system. In summary, above all, you need to take care of the microbiota and the tightness of the intestinal barrier in order to obtain the best possible immune benefits.
Butyrates as immune support
Butyrates, the most popular of which is
sodium butyrate, are a great addition to therapy aimed at improving intestinal function, the main centre of immunity. Very good results are achieved in combination with probiotics. Above all, it is about regenerating the intestinal barrier and renewing the mucous membrane. In addition, they serve as fuel for colonocytes, i.e. intestinal epithelial cells. They also have an anti-inflammatory effect throughout the body. Supplementation with sodium butyrate is extremely beneficial for the entire epithelial structure of the digestive system.
Vitamin D3 as immune support
Vitamin D3 has not without reason gained the reputation of being key when it comes to antibacterial and antiviral protection. Its receptors (VDR receptors) are located precisely in immune cells. It influences the activity of certain genes in the body that are linked to the functioning of the immune system.
This ingredient is considered immunostimulating, which translates into more effective protection against disease-causing pathogens. In essence, it stimulates the production of special proteins that fight harmful factors, and additionally increases the number of T lymphocytes, which protect, for example, against viral infections.
According to observations, a deficiency of vitamin D3 favours, among other things, autoimmune diseases. As can be seen, it is worth ensuring an adequate level of it. All the more so because a deficiency of this ingredient is noted in a large part of the population (or levels are at the lower limit). Incidentally, D3 pairs very well with
vitamin K2.
Colostrum as immune support
To achieve the goal better and faster, supplementation with probiotics and butyrates is well complemented by colostrum. It is a source of beneficial enzymes, antibodies, and compounds that affect the functioning of the intestinal barrier and the entire digestive system. It reduces the risk of increased permeability of that barrier and regulates the GALT immune system located in the intestines. It is also a positive fact that compounds in colostrum help eliminate pro-inflammatory cytokines (it has an anti-inflammatory effect) and disease-causing pathogens.
Lactoferrin also serves as immune support
It is a compound characteristic of the first milk produced by mammals and has immunostimulating and immunomodulatory properties. Some studies suggest that lactoferrin damages the cell walls of harmful bacteria and causes the intracellular contents to leak out. In addition, it limits some viruses' access to the necessary receptors, preventing them from entering human cells.
Additionally, it limits the replication of some viruses mainly responsible for flu and colds. Supplementation with it reduces symptoms caused by viruses and inhibits the excessive proliferation of Candida albicans yeast. As a rule, either colostrum or lactoferrin is used.
Vitamin B12
Above all, the point is to maintain its optimal level, since it has a beneficial effect on the cell division mechanism. More specifically, deficiencies will have a negative impact on cells characterized by a fast rate of division. These include cells of the immune system.
Zinc
Zinc is one of the key micronutrients when it comes to the production and functioning of immune cells, while also taking part in the functioning of the entire system. It is also important for antibody production. Indirectly, therefore, it is responsible for the immune response. Studies show that zinc supplementation reduces the risk of infection and alleviates the effects of a cold during its course. It is also worth taking an interest in
the combination of zinc, magnesium and vitamin B6.
Adaptogens
Adaptogens do not affect concentration alone, and their impact is not limited solely to mental functions. Above all, they support the body's resistance to stress and alleviate its possible effects. This promotes immune functions and at the same time reduces the risk of certain diseases.
In addition, many of them (e.g. gotu kola or bacopa monnieri) have good anti-inflammatory, antibacterial, antifungal, and antiviral effects. It would also be a good idea to include ashwagandha (or a supplement combining it with other beneficial ingredients), which can be used not only to improve training results, but also for recovery or because of its aforementioned adaptogenic properties.
Astragalus
Traganek, also known as astragalus, thanks to its high content of isoflavonoids, has a good effect on the body's immune response. Researchers emphasize that compounds from astragalus have an immunostimulating effect and additionally increase the production of immune cells. It is also appreciated for its anti-inflammatory properties.
Vitamin C
The set of supplements to support immunity could not do without the most popular vitamin –
vitamin C. Studies confirm that regular and adequate doses can shorten the duration of typical illnesses, such as a cold. It can be combined with lysine, which is by no means a rare practice, especially among athletes.
