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Immune boost: The benefits of vitamins

The immune system is a vast system of organs, cells, and proteins. It protects your body against harmful microorganisms as well as toxic substances.

If the immune system functions well, it does an excellent job in protecting the body. However, a weak immune system may increase the chance of wound healing being delayed and infectious diseases like colds and other illnesses.

Many minerals and vitamins that are often referred to by the term “micronutrients,” are necessary to maintain a healthy immune system.

The most important micronutrients that play an important role in the immune system include:

vitamin A
vitamin C
Vitamin D
vitamin E
vitamin B6
vitamin B12

In ideal circumstances, we’d all have the best amounts of these micronutrients by eating an optimum diet that is balanced — however, this isn’t always easy to attain.

A lot of people around the world suffer from nutritional deficiencies. For instance, in the United States, nearly 95 percent of the population is not getting enough of vitamin D. 84% of them do not receive sufficient vitamin E. 46% do not receive sufficient vitamin C. 45 percent do not receive enough vitamin A, and 15% do not receive enough zinc.

Research has shown that even a small deficit in any one of these minerals and vitamins could result in impaired immunity.

Numerous factors, including infections and stress, can cause further depletion of nutrient stores in the body.

As we age, our body’s need for micronutrients. Over 50s tend to require more of certain nutrients, such as calcium, vitamin D vitamin B6, vitamin B6, and vitamin B12.

To ensure an immune system that is healthy and to meet nutritional requirements one can ensure they eat balanced and consume a multivitamin supplement that includes all of the daily recommended allowance (RDA) of every nutrients.

But, many multivitamins might not have enough vitamin C. Research suggests that
A daily dose of 200 milligrams (mg) every day is essential for a healthy immune system.

If someone already suffers from a deficit in one of the nutrients, they will likely require more of the vitamin than what a multivitamin has.

While some studies suggest that the supplementation of several immune-boosting micronutrients can be beneficial but more research is required.

The current evidence suggests that these three micronutrients provide immunity support, including Vitamin C and vitamin D, and zinc.

Below, we will look at what research has to say about supplementing these nutrients with supplements.

Vitamin C

Vitamin C ascorbic acid, also known as vitamin C is a water-soluble vitamin that is well-known for its capacity to help strengthen the immune system. Apart from enhancing various cell functions that are essential to the body’s immune system, vitamin C aids the body to build and repair tissues as well as heal wounds and absorb iron.

Vitamin C can also be an antioxidant, which means it combats free radicals. This can aid in preventing certain cancers as well as heart disease.

Research has shown that a vitamin C deficiency could lead to an compromised immune system and an increased risk of contracting infections.

The human body is unable to make vitamin C, therefore it must be obtained from food or supplements to the diet.

The RDA for vitamin C is 90 mg.

for adults of males and 75 milligrams for females. But, many researchers think this isn’t sufficient and suggest 200 milligrams daily to reap the maximum health benefits.

Although most studies indicate that vitamin C intake does not stop colds that affect the general population however, it can help decrease the severity and symptoms of the symptoms of a cold. A meta-analysis in 2018 showed that taking supplements of vitamin C could help cut down the duration of a common cold by as much as half an hour, as well being a sign of symptoms like chest pain, a chills, and fever.

Vitamin C supplementation could be beneficial to those who engage in intense physical activities. In five studies involving 598 participants who were exposed to brief periods of intense physical strain Vitamin C decreased the risk of common cold by more than 50%..

Vitamin D

Vitamin D plays an essential part in keeping the immune system healthy so that your body is able to combat viral and bacterial diseases, like colds. Certain clinical studies suggest the supplementation of 400 International Units (IU) which is equivalent to 10-micrograms (mcg), of vitamin D daily could help to prevent common cold.

Studies have shown that vitamin D treatments can lower the risk of respiratory tract infections, particularly in people with a Vitamin D deficiencies.

Certain researchers believe there’s a connection between vitamin D deficiencies and a higher chance of hospitalization for COVID-19, however there is some debate over the validity of this assertion. In certain instances it has been utilized to reduce the effect of socioeconomic risk factors on at-risk groups.

Many experts think it is likely that the vitamin D intake of 600IU (15 micrograms) for those who are younger than 70 years old and 800 IU (20 micrograms) for those over 70 is not enough to maintain the immune system in a healthy way.

The evidence is unconclusive. Finding the dose that is most effective in supporting the immune system requires more research.


Zinc deficiency may affect the immune system by hindering the development maturation, activation, and formation of lymphocytes, which are white blood cells that form an active component of the immune system.

Numerous studies have shown that zinc levels are low and can increase the risk of getting viral infections. There is also evidence that zinc lozenges can reduce the duration of a common cold.

However, determining the most effective dosages to support immunity and fighting colds will require more research.

Probiotics have been touted by many as or “good bacteria,” as a natural method to increase immunity.

We are aware that they are essential in maintaining the balance of healthy microbes in our gut, and recent research confirms the notion that they can have positive effects on the immune system.

One study, for instance, in 2020 — conducted to be noted by a company that manufactures probiotics — discovered that the use of probiotics can decrease the frequency and duration of upper respiratory infections.

The authors suggest more studies to determine if there is a connection with probiotics as well as the immunity system.

The only vaccines, along with strict hygiene practices have been proven to in preventing COVID-19. In the case of severe cases of COVID-19, doctors can prescribe specific drugs.

The research suggests that the supplementation of minerals and vitamins can be an affordable way to boost the optimal function of your immune system.

Supplementing with vitamin C and D over the current RDAs could be beneficial to the immune system, so the dosage remains within the safe limits recommended by experts.

Numerous supplements interfere with medication and other supplements. Combining different supplements could result in extremely high levels of certain substances in the body, which could cause potential for serious side consequences.

For instance, excessive vitamin C is eliminated in the urine, and typically causes no adverse negative side effects. However, excessive amounts of vitamin C can cause abdominal pain, diarrhea and nausea.

Too much vitamin Dmore than 4000 IU or 100 mgis harmful and can cause nausea, vomiting kidney stones, anxiety, loss of appetite, and weakness of the muscles.

High levels of vitamin D can cause renal failure and an irregular heartbeat, or even death. Vitamin D can also interact with medicines, including the weight-loss pill orlistat (Alli, the Xenical) as well as steroids and statins that lower cholesterol.

If someone has excessive amounts of zinc, it could cause negative side effects like diarrhea, nausea, vomiting headaches, nausea. In time, excessive zinc may cause lower levels of copper, a decrease in immunity and lower levels of beneficial cholesterol. Zinc may also interfere with other medications.

Probiotics are safe for the majority of people. However, they can aggravate diseases or cause bacteria-related infections in those with fragile immune systems, or who are seriously ill.

A healthy lifestyle will strengthen your body’s natural defenses and improve overall well-being. It can be as simple as:

Not smoking
Avoiding excessive alcohol consumption for those who consume alcohol regularly.
Hands must be washed frequently.
managing stress effectively
staying current with recommended vaccinations
eating a balanced and healthy diet that includes lots of vegetables and fruits
being of a moderate weight
a minimum of 7 hours of rest each 24-hour period

There is no evidence to suggest that massive doses of vitamins and other nutrients could boost the immune system. The best method to ensure that your immune system is functioning effectively is to eat an appropriate diet, get sufficient sleep, exercise and get the vaccines which are available.

If you suffer from nutrient deficiencies and cannot eat an adequate, balanced diet might find it beneficial to consume a daily multivitamin. However, while some studies suggest that taking more than the RDAs for vitamins C and D could help boost the immune system, concluding this is a matter of further research.

If someone suspects that they are suffering from nutrient deficiencies it is recommended to speak with a physician about getting an analysis of their blood. This can help identify any deficiencies and help determine the best approach to supplementation.

Before beginning any supplements, one must consult with an primary care physician who knows their medical background.