Supplements for Immunity: What Works and What Doesn’t

Hello Ziddis! Have you ever tried using supplements? Supplements have taken over the pharmacy aisles and now appear on your social media feed. Supplements for immunity boosting are everywhere. But is the hype worth it or just a clever marketing trick? Let us understand how these immunity-boosting supplements can help you and if they are the real deal or a false promise.

Immune System Supplements

Our immune system is complex, and it is not a pill or powder that can make it bulletproof. Your lifestyle can. But by adding some immune system supplements like vitamins and minerals, you can make your immune system stronger. Here is how these elements in the immune system supplement can help:

• Vitamin C is the star of your immune system. While it does not prevent cough or cold, it can reduce the severity or the impact the symptoms have on your body.
• Vitamin D plays an important role in activating immune defences.
• Zinc supports immune cell development and inflammation control.
• Iron, Selenium and Copper, though needed in very small amounts, support immune pathways.

These nutrients, when packed up in one supplement or multivitamins, help regulate and strengthen the immune response. However, they are most effective when used to compensate for a deficiency.

Probiotics for Immune Health

Gut health and immunity go hand in hand. There are nearly 70 per cent of immune cells concentrated in the gut. This is the sight of probiotics’ work. Probiotics are live microorganisms that, when consumed in the right amount, help maintain the balance of good bacteria in your gut. Strains such as Lactobacillus rhamnosus and Bifidobacterium lactis show potential in helping the body’s natural line of defence. Having probiotics regularly through supplements or fermented food like curd, kimchi, and kanji. Here is how it can help:

• Improve gut barrier function
• Reduce the intensity of any sickness
• Lower inflammation
• For people with PCOS or insulin resistance, where inflammation and gut imbalance are an issue, probiotics can help and not just for digestion but also for immune system fortification.

Supplements to Avoid for Immune Health

Not every bottle with the healthy branding is worth your money or safe for you. Some brands claim their immune boosters to be the best and most unique when they do more harm. Here are the red flags to watch out for:

Mega doses of vitamins- More vitamin dosage does not mean more impact. Your body requires vitamins in a certain amount, and going over and above can cause toxicity.

• Silver colloids- These can turn your skin bluish grey permanently.
• Unregulated herbal blends- These may clash with any other medication you might be taking for autoimmune or chronic issues
• High doses of antioxidant blends- These can actually suppress your immune signalling instead of enhancing it when taken in an excessive quantity.

Supplements you take must complement, not clash with, your body’s needs and natural processes. When in doubt, read labels, research them and talk to your healthcare professional before adding something to your routine and in your body.

Natural Immune Boosters

The best immune boosters are often not found in capsules but in your kitchen. Yes! Your daily herbs can benefit you a lot. Here are some:

• Turmeric: an excellent anti-inflammatory substance
• Ginger and garlic: superfoods known for centuries for their antimicrobial and immune supportive properties.
• Amla: A great source of Vitamin C boosts collagen synthesis and protects immune cells.
• Tulsi: It has adaptogenic and anti-microbial benefits that support immune health.
• Flaxseeds: Rich in omega-3s, they can help reduce inflammation and improve gut health.
• Ashwagandha: Great for mental and physical health.

And don’t forget lifestyle:

• 7 to 8 hours of quality sleep
• Stress management
• Move your body for 30 minutes, walk
• Hydration
• Stay consistent.

Read Also: Ashwagandha: The Ancient Herb for Modern Immunity

Takeaway

Supplements can support immunity, but they are not a shortcut. Pay attention to your lifestyle. A high dose of a healthy supplement does not mean it has more nutrients. Make sure you are consistent and disciplined. If you have any underlying issues, consult a physician to understand which supplement can help with your daily requirements and deficiencies! Stay strong by equipping your body with the right immunity supplement.