Immune Supportive Nutrients

You have likely read a million and one posts about boosting your immune system over the last year and a half - understandably so! However, I do believe it’s an important time to be aware of the role nutrients can play in your immune system function, what doses work best for this outcome, and what foods you can include to support overall immune function.

Zinc

The gatekeeper of immune function! Zinc is involved in regulating signalling pathways in innate immune cells, which are are white blood cells. These include basophils, dendritic cells, eosinophils, Langerhans cells, mast cells, monocytes and macrophages, neutrophils and NK cells. Zinc also plays a key role in the regulation of our adaptive immune cells - lymphocytes including B-cells and T-cells.

Zinc therefore plays a significant role to relieve symptoms and help prevent common colds and viruses through this role in immune regulation.

I suggest supplementing with 30mg/day, always taken after food for general immune support.

For someone with a zinc deficiency, who is immunocompromised, or other specific circumstances, higher doses may be necessary.

Food sources include as egg yolks, ginger, oysters, sunflower and pumpkin seeds, beef.

Vitamin C

Vitamin C supports the immune system, regulates cortisol levels, and supports the body’s stress response. Chronic levels of stress inhibit our immune function and increase our susceptibility to infection. 

This occurs via cortisol being released by the adrenal cortex. Cortisol dampens immune function, leaves us more susceptible to getting sick, being sick makes us stressed, this further lowers immune function, and the unwelcome cycle continues.

When supplementing, it is better to take small doses, frequently. This helps to maintain a consistent level of C, as well as support optimum absorption throughout your day.

Food sources include capsicum, pawpaw, citrus fruits, parsley, broccoli, blackcurrants.

Vitamin D

Vitamin D is extremely important in regards to your immune function! Especially as it is a very common deficiency here in Australia, with one in four Australians classified as Vitamin D deficient. Vitamin D modulates our innate and adaptive immune responses, with deficiency being associated with increased autoimmunity as well as an increased susceptibility to infection.

20 minutes in mid-morning summer sun or midday winter sun will provide approx. 1,000IU Vitamin D daily, depending on genetic variability. Depending on your levels, 1,000 - 2,000IU daily has been shown to be an effective immune supportive dose. This dose can be increased under supervision, based on individual levels.

There are small amounts of vitamin D contained in oily fish (sardines, herring), egg yolks, and mushrooms exposed to sunlight.

Vitamin A

Vitamin A has a critical role in enhancing immune function, with immune organs needing a constant intake of dietary Vitamin A to maintain optimal concentrations.

Vitamin A deficiency impairs innate immunity and can decrease the function of our immune cells - neutrophils, macrophages, and natural killer (NK) cells.

Dosing of vitamin A can range greatly, from 1,000IU upwards. This is a fat soluble nutrient, so high doses for an extended period of time is not advisable, or to be done under the guidance of a practitioner.

Food sources include beef liver, seafood, dairy, and eggs.

Glutathione

Glutathione has been shown to reduce oxidative stress, enhance metabolic detoxification, and regulate immune system function. It protects cells against oxidative stress from dietary and environmental free radicals, as well as those results from the normal processes of our body.

It is a fabulous compound to improve white blood cell activity and offers anti-viral properties to assist your bodys' immune response.

Supplementation has shown improvement in biomarkers for oxidative stress, and improvement in immune markers such as lymphocyte proliferation and natural killer cell activity. Liposomal delivery is the most superior method of absorption.

Jaclyn is a qualified Naturopath with a focus on hormonal complaints, cycle health, reproductive and fertility care, skin issues, and adrenal health. You can book a session with her here.

Author
Jaclyn Cave
BHSc (Nat), BComm (Soc)
Masters Womens Health Med (UNSW - completing)

References

https://pubmed.ncbi.nlm.nih.gov/11375434/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748737/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213178/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770193/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5981248/

https://pubmed.ncbi.nlm.nih.gov/11375434/

https://www.abs.gov.au/statistics/health/health-conditions-and-risks/australian-health-survey-biomedical-results-nutrients/latest-release#:~:text=or%20considering%20pregnancy.-,Vitamin%20D,1%25%20with%20a%20severe%20deficiency