How to boost immunity - the best supplements for autumn and winter

Diet and lifestyle obviously play a huge role. However, other issues that are often ignored will be just as important, including restorative sleep, exercise and the proper supplementation. Find out which ingredients will arm your body for the coming autumn/winter season!

How to boost immunity? Nutrition and supplements

The cells and molecules of the immune system produce two types of immunity: innate and acquired. When we are born, we are only equipped with innate (non-specific) immunity. It is only with time that we acquire acquired (specific) immunity, and it is this that we directly influence.

Specific immunity arises from contact between pathogens and our body. When we become ill, the body fights the infection, while the immune system remembers the pathogen causing it. The way to strengthen this valuable function is through proper nutrition. Therefore, doctors and nutritionists recommend a varied diet to ensure the body receives all nutrients. Unfortunately, this is not always possible, e.g. due to malabsorption, food allergies, a poorly varied menu, poor food quality, overload of duties or various diseases. As a result, we turn to specially formulated preparations to address these deficiencies. But which immunity supplements are really worth choosing?...

Vitamin D3 - an essential supplement for everyone

The best-documented ingredient that has a positive effect on the immune system is the famous vitamin D3. According to research, it is essential for the proper functioning of cells involved in both specific and non-specific immune responses. Among other things, it influences the function of macrophages, lymphocytes, eosinophils and neutrophils. So if we have too little vitamin D, we are more prone to illness - and not just infections, but also dangerous autoimmune conditions

Although vitamin D is present in trace amounts in food, the body produces it mainly when exposed to sunlight. In Poland, on the other hand, it is grey and dark for most of the year. Doctors therefore indicate that vitamin D should be supplemented at least from October to April (and preferably throughout the year!) (in a dose adapted to age and individual needs).

What for immunity for adults? Key ingredients

What other immunity supplements for adults will be good for the autumn/winter period? First and foremost:

• Vitamin A - essential for protecting the body's epithelium and mucous membranes, which are the first line of defence against infections. Vitamin A has an anti-inflammatory effect and plays a role in the work of the immune system;
• Vitamin E - increases resistance to respiratory infections and allergic conditions. Its supplementation is crucial to strengthen the immune system in smokers;
• B vitamins - regulate the production of cytokines and influence their interaction with immune system cells to fight inflammation and infection;
• Vitamin C - a powerful antioxidant that supports immune defence. It protects the epithelial barrier against pathogens and facilitates the uptake of oxidants in the skin, helping protect against environmental oxidative stress.
• Zinc - helps to reduce the number of infections and the duration of a cold, as it creates and accelerates the maturation of T lymphocytes;
• Selenium - crucial for immune function, activates immune cells, provides antioxidant protection, and participates in the fight against viruses, among other things. As a result of selenium deficiency, specific and non-specific immunity is impaired;
• Probiotics - contain the so-called good bacteria to support intestinal health and the functioning and regulation of the immune system;
• EPA and DHA fatty acids (omega-3 fatty acids) - help fight infections. They reduce inflammation by limiting the synthesis of inflammatory mediators (cytokines) and inhibiting an excessive immune response.

If we are wondering how to strengthen the immune system, let us consider in particular preparations containing the above-mentioned vitamins and minerals, as well as probiotics. With probiotic supplementation, the proliferation of pathogenic microbial populations is reduced. As a result, we get sick less, as the so-called good bacteria protect us. Furthermore, some strains in probiotics affect the immune system directly, e.g., by stimulating the body's production of IgG and IgA antibodies (properties demonstrated by Bifidobacterium bifidum, Lactobacillus acidophilus, among others).

The origin of specific substances is also important. Herbal and botanical ingredients, which have been credited with stimulating the immune system and protecting against viruses for years, are particularly recommended. These include ginseng, elderberry, purple coneflower, purgative, garlic, ginger, evening primrose and turmeric.

How to boost the immune system: choosing a formula

Of course, all immune supplements are selected according to your needs. It is advisable to take a closer look at the functioning of our organism or to carry out blood tests (preferably those which assess disorders in the functioning of the immune system, i.e. peripheral blood count, level of antibodies of various classes, CRP, ESR) to determine what we need at the moment.

In addition, the use of specific preparations, whether prophylactically or during an ongoing infection, must be based on carefully selected natural ingredients. When looking for a product for yourself, pay attention to:

• the standardisation of the plant extracts (this information should be visible in the product description or on the packaging);
• certified ingredients (with the help of certificates, the manufacturer confirms, among other things, the quality, safety and origin of the raw material);
• the chemical form (in the case of many ingredients, it is advisable for it to be the coenzymatic and methylated form, which ensures better absorption).

How to strengthen the immune system: other methods

How to boost immunity is not solely determined by diet and supplementation. Equally important is regular physical activity, which increases the number and activity of immune cells. Recommended forms of exercise include walking, swimming, Nordic walking, cycling or running. The most important thing is to find something we like and do regularly.

Tips indicating what to use for adult immunity also include:

• limiting stimulants,
• Hydration (with still mineral water, approx. 30 ml per 1 kg body weight),
• and the probiotics already mentioned, which will help to take care of the gastrointestinal microflora.

It is also useful to know how to strengthen the immune system with sleep and rest. Well, the right amount and quality of sleep support the rebuilding of damaged cells, including immune cells. You should therefore get around 7-8 hours of sleep each night. For optimal restorative sleep, we should avoid overeating immediately before bedtime. In addition, it is a good idea to limit exposure to light (especially from the phone, TV or computer) and air out the bedroom.

Avoiding stress is another step that supports our bodies almost as effectively as the best immunity supplement. Unfortunately, the complete elimination of stress from life is not possible. However, remember that prolonged, excessive tension can trigger stress hormones that suppress immunity. For example, yoga, meditation, breathing exercises, aromatherapy, or certain herbs (such as lemon balm, chamomile, or valerian) can be introduced to reduce stress reactions.

Sources:

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