Nothing quite derails your routine like getting sick. Many of us can use immune support, whether it be for a cold, a flu, or simply being in the thick of allergy season. Life moves fast and nobody wants to feel that familiar tickle in the throat or runny nose before a vacation, major work presentation, or party.
Fortunately, regardless of what obligations you have coming up that require you to function at your best, there are supplements backed by science that can help you bounce back.
Resveratrol
Our first stop on this tour of immune supporting supplements is resveratrol. Resveratrol is a polyphenol found in the skins of grapes and other berries. Polyphenols are a broad category of naturally occurring chemical compounds in plants that tend to have high antioxidant potential. In other words, polyphenols are inflammation quenchers that can support your body’s efforts to fight infection, injury, and pro-inflammatory immune responses. (1)
Vitamin D
Produced from the exposure to UVB light in the skin, vitamin D is a fat-soluble vitamin that is well-researched for its impacts on the human immune system. The average vitamin D status among people varies widely depending on natural melanin composition, climate, and geographic location. (2)
Vitamin D increases the activity of Th2 cells, a type of immune cell, that produce anti-inflammatory cytokines. Vitamin D simultaneously down regulates the expression of Th1 cells, which produce a pro-inflammatory response.
Vitamin D has been observed to decrease the severity of the flu and even dial down the symptoms of various autoimmune diseases. (3)
Astragalus
Astragalus is a traditional Chinese medicine. The medicinal compounds are isolated from the roots of the Astragalus plant which is native to temperate regions of the northern hemisphere.
Astragalus promotes the growth and maturation of dendritic cells, a crucial immune cell. Astragalus increases the weight and activity of immune organs. Astragalus lowers pro-inflammatory cytokines and has the ability to scavenge free radicals. Astragalus boosts the body’s production of glutathione, a powerful endogenous antioxidant. (4)
Echinacea
Echinacea is a beloved immune herbal medicine in the naturopathic community, with historical use by Native populations for centuries. Often found in syrups, lozenges, teas, and supplements, Echinacea is a very common herb found in supplements to help recover from the cold or flu. Echinacea grows in North America and boasts purple flowers that attract butterflies.
A systematic review of 6 studies found that 4 of the studies demonstrated that echinacea reduced symptoms of the common cold. In fact, approximately 62% of subjects included in the study were positively impacted by echinacea. (5)
Zinc
An essential mineral for the human body, zinc is primarily derived from the diet.
Supplemental zinc has been observed to shorten the duration of the common cold by 2.25 days. (6) Zinc lozenges have been observed to be effective in reducing symptoms of runny nose, sneezing, sore throat, cough, and muscle aches. (7)
The ways in which zinc exerts a positive impact on the immune system are numerous. Zinc influences the health and maturation of immune cells that defend the body from infection and illness. (8)
Your zinc levels can also be supported by focusing on zinc-rich foods. Zinc is high in seafood such as lobster, oysters, and crab. Beef, pumpkin seeds, and pork are other dietary sources of zinc. (9)
For individualized advice on immune support supplements for you, speak to a naturopathic doctor. They will work with you to create a lifestyle and dietary plan tailored to your specific needs.
The information presented on this site is intended for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition.
