Top Ten Nutrients for Immunity

Amidst the worldwide coronavirus pandemic, the natural next step is understanding how to boost your immune system to keep yourself, your family and everyone else healthy.  

Regardless of the controversy going around about how sick this new virus can make you, and how concerned you should really be, there is no doubt in my mind that doing everything in your power to support a healthy immune system is important. For a more detailed outline of the COVID-19 pandemic, prevention methods and other natural immune-boosting strategies, check out this article.

In fact, a healthy immune system really should be top priority even under the best of circumstances in today’s modern world, as you are faced with an onslaught of immune offenders day in and day out.

This article discusses the ten best nutrients for immune system function, which are particularly urgent right now.

Does My Immune System Need Boosting?

Here are five reasons your immune system probably needs a little extra love:

1. Chronic Stress Lowers Immunity

This is a tough one right now, as naturally many people feel a heightened level of stress. Some are facing unemployment, others are trying to homeschool children while working, and more. It’s well documented that chronic stress can have negative impacts on health, but it’s also important right now to be kind to yourself, and know that you are doing the best that you can. (1)

Keep in mind that if you have a history of chronic (ongoing) stress due to work, relationships, financial worries and many other factors, you could be dealing with a compromised immune system. Check out my Pause and Pivot technique for quick stress management, and also buy a few calming essential oils to soothe these stressful times.

 2. Lack of Sleep Lowers Immunity

It’s also commonly accepted in the medical world that sleep deprivation contributes to lowered immunity, and lack of sleep is also rampant in today’s world. (2) Part of this has to do with the body’s stress response and excess of the stress hormone cortisol after a night of poor sleep. So falling back on your essential oils, natural sleep aids and sleep hygiene practices (as outlined in this article) is key.

3. A Sedentary Lifestyle Lowers Immunity

Did you know that a sedentary lifestyle actually inhibits the body’s ability to fight infection? (3) If you are fairly sedentary, your immunity might also be lowered. Right now with social distancing and gym closures, this can be quite a challenge. Make sure you take time for at-home workouts, walks around the block or any other way to get in some movement.

4. Poor Digestion Lowers Immunity

Unfortunately, dealing with digestive symptoms can be more concerning than you might think. If you have leaky gut, dysbiosis, incomplete digestion, gut infections, or an inflamed gut, this can affect your immunity.

 If you find yourself with some extra free time right now, give a listen to this excellent interview on healing leaky gut and dysbiosis.

5. Toxins Lower Immunity

Whether these toxins come from a diet high in processed foods, environmental pollutants, household cleaning and personal care products, mold or other sources, toxins can be a major underlying factor of a compromised immune system. 

These five and other underlying causes of lowered immune health are increasingly common, and that’s where the following ten nutrients come into play. As with any supplementation, it’s important to check in with your provider for dosages tailored to your unique needs.

Top Ten Nutrients for Immunity

1. Vitamin C

Vitamin C is an antioxidant, meaning that it helps to protect your cells from free radical damage and oxidation. This important nutrient also supports healthy immune system function and plays an important role in adrenal health. 

One study found that low vitamin C status increases susceptibility to infections, likely due to low levels of antioxidants being unable to counteract oxidative stress, and the body’s natural increase in free radical production when fighting an infection, further depleting vitamin C stores. (4) Furthermore, vitamin C has been shown to stimulate immune function by boosting T-cell proliferation in response to an infection. 

To determine appropriate dosage, studies show that 1,000 mg per day of vitamin C is actually not enough to prevent viruses, so shoot for 1,000 mg twice per day. Once you have a virus, a dosage of 1,000 mg hourly for six hours, followed by 1,000 mg three times a day, was found to decrease cold and flu symptoms by 85%.  

Dosage: 1,000 mg twice a day

2. Vitamin A

All immune organs and tissues of the body rely on adequate vitamin A concentrations. This is because it is involved in the function and production of white blood cells, which help trap and clear pathogens from the bloodstream. (6)

It’s important to know (especially right now) that vitamin A deficiency can increase your susceptibility to infections, particularly respiratory infections, and can slow recovery time. (7)

Vitamin A is a fat-soluble nutrient, so it’s important to take it alongside a healthy fat. The best food high in vitamin A includes beef liver and other organ meats. Check out this article for a list of the healthiest fats out there, and how they support healthy hormones. 

Our multivitamin contains 125% of the Recommended Daily Allowance. Some studies show that the RDA is often under amounts that support optimal immune function. (8)

3. Vitamin E

Another fat-soluble vitamin highly beneficial for natural immune support is Vitamin E, a potent antioxidant. The term “vitamin E” actually refers to a group of eight different compounds, alpha-tocopherol being the most active form in humans.

Vitamin E (included in our multivitamin) is a powerful protector of cells from free radical damage, such as environmental or lifestyle risk factors. It also helps repair cells that have already been damaged, and studies have shown that a high intake of vitamin E-rich foods or supplementation can have a significant impact on slowing the age-related decline of cellular immunity, and help protect against infectious disease. (9)

4. Vitamin D

Vitamin D is perhaps the most well-known nutrient for immune support, and for good reason. It’s been shown to decrease your chance of developing heart disease and certain other chronic diseases and helps you reduce your likelihood of contracting viruses, like the flu. (10)

Also fat soluble, this vitamin should be taken in its D3 form, and optimally also with vitamin K2. Unless you live in a tropical climate and get a healthy dose of sunshine every day, it’s likely that you could benefit from vitamin D-rich foods and supplementation, such as this product.

I recommend 5,000 IU per day for maintenance if you’re already at healthy levels, and I actually put people on 20,000 IU per day for at least one month if test results showed deficiency. Testing your vitamin D levels is important to get a snapshot of what dosages are right for you.

5. Vitamin K

Most people aren’t very familiar with vitamin K, yet this important nutrient plays a role in many aspects of health. The two main forms of vitamin K are K1 (found primarily in plant foods like leafy greens), and K2 (found in animal and fermented foods). 

Interestingly, research shows that vitamin K can be extremely helpful in protecting against insulin resistance, and I’ll talk more about the blood sugar-immune connection in a moment. Vitamin K and vitamin D also work synergistically together to ensure optimal calcium levels in the blood and bones. It also reduces the accumulation of calcium in blood vessels and soft tissues, where it can calcify and put you at risk for heart disease and chronic diseases. (10)

That’s why I highly recommend this Vitamin D-K supplement.

6. Omega Three Fatty Acids

Fish oil has been a hot topic for lowering inflammation, and it’s also a key player in healthy immune function. 

Omega-3 fatty acids strengthen your cellular membranes and support immune cell function and the gut-brain barrier. They also lower inflammation and have proven themselves to be very effective in fighting autoimmune diseases like rheumatoid arthritis, ulcerative colitis, type 1 diabetes, and more.

I suggest two softgels of our Omega Concentrate per day for maintenance, and more if you are dealing with higher levels of inflammation or if you are sick.

7. Zinc

The mineral zinc plays a major role in immune cell function and cell signaling and can help reduce the frequency of infections and the duration and severity of illnesses, especially when taken within 24 hours of symptom onset. 

Studies show that zinc supplements can reduce the risk of infections and boost immune response in older adults, something especially important to consider in our current world state of health. (11)

Zinc is now commonly available in lozenges, immune-boosting sprays and other supplements, and is included in our Hi-Potency Multivitamin.

8. Magnesium

You’ve likely never thought of magnesium as an immune-boosting mineral, but it’s one of my all-time favorites! Amongst its 600+ functions in the human body, magnesium benefits include increased immune function, lowered inflammation in asthma, reduced Epstein-Barr virus levels, and alleviation of cramps, pains, and headaches. (12)

COVID-19 has many people concerned over the ‘cytokine storm’ that can potentially turn fatal with the onset of this virus. This refers to an inflammatory compound of the immune system overwhelming the body, so being sure to boost immunity while also lowering inflammation is paramount. Magnesium supplements work wonders for both.

Many people are magnesium deficient due to poor soil quality, a diet high in processed foods, and chronic stress. Chelated magnesium powder is highly bioavailable, and I recommend one teaspoon per day. We also carry a capsule form called Chelated magnesium capsules.

9. Selenium

Selenium is another important mineral for immune function, and has been shown to reduce oxidative stress, prevent DNA damage, increase immune function and even destroy cancer cells. (13) On the flip side, selenium deficiency seems to lower immunity, and supplementation can strengthen the immune response in those with the flu and other viruses, hepatitis C and tuberculosis. (14) 

Low selenium status has also been linked with thyroid conditions like autoimmune Hashimoto's thyroiditis, and more research is coming out connecting healthy hormones with a healthy immune system. Thyroid hormones can impact various immune cells, and thyroid dysfunction can potentially contribute to inflammation, autoimmune disease and viral infections. (15)

10. B Vitamins

The B vitamin family consists of eight different vitamins, all of which play a key role in converting food into energy. While all eight vitamins play various functions in the body, vitamins B12 and B6 are especially important for immune function, and deficiency in both of these nutrients is common. 

B12 is a key player in production of white blood cells, which are essential for proper immune function. Vitamin B6 is critical for supporting biochemical reactions in the immune system, as well. B9 (folate) deficiency is also associated with lowered immunity. (16) All three of these immune-boosting B vitamins are found in your Daily Essentials Kit.

Recap:

• For optimal immune function, focus on these nutrients: vitamins D, E, A, B, C, and K; zinc; selenium; magnesium; and omega-3 fatty acids.

• Eat a diet that supports balanced blood sugar levels, thyroid function, and overall metabolic health.

• Focus on good sleep, healthy digestion, self-care, toxins avoidance, and physical activity as much as possible.

This is a scary time for all of us, and I’m honored to share these highly effective nutrients to support your body and the health of your entire family. You’re doing your absolute best, and boosting immunity with key supplements, foods and other natural strategies is enough! 

Be kind and gentle with yourself, and stock your at-home natural pharmacy.

READY TO TRY FOR YOURSELF? Get Your Limited-Time Bonuses!

---

Bridgit Danner, LAc, FDNP, is trained in functional health coaching and has worked with thousands of women over her career since 2004. She is the founder of Women’s Wellness Collaborative llc and HormoneDetoxShop.com.

Check out her easy 5-Day DIY Detox Guide here!

---