In a perfect world, all of us would have access to a balanced diet that was full of healthy fats, fruits, vegetables, and fiber.
Most of us fail to hit our daily nutrition goals, and we may have situations where we need more of certain vitamins than we are getting from food.
I always tell my patients that they cannot supplement themselves out of bad health or replace a poor diet with vitamins, but they can fill in the gaps to give themselves that extra leg up.
I take four supplements every day and recommend them to my patients. Your body will thank you.
Since humans can't make it and it isn't stored in the body, it needs to be constantly refreshed.
Our immune system cells are strengthened by the strength of thescorbic acid. It gets used up quickly when we are under stress. It is great for your skin.
In early studies, it has been found that supplemental vitamins can lower the severity and duration of a cold.
A good dose to start with is 500 milligrams twice a day.
A deficiency of the star ingredient in the sun's rays is a worldwide problem, because it affects so many aspects of our immune function. It makes our innate immune system more efficient in fighting infections.
People who have low levels of vitamin D are more likely to have multiplesclerosis.
I suggest starting with a meal of 1,000 to 2,000 international units per day.
According to the World Health Organization, up to 30% of the world's population has a zinc deficiency.
Zinc has important effects on the effectiveness of the immune system. Zinc helps in fighting viruses, protects us from free radical damage to our cells, and has been shown to shorten the duration of a cold when given as a supplement.
Oysters, beef and crab have high levels of zinc in them, as well as low levels in tofu, pumpkin seeds, cashews and other nuts and seeds. During the fall and winter months, I recommend adding 15 to 30 milligrams of zinc daily.
Multiple health benefits have been claimed by this substance, which is the main active ingredient in turmeric root.
There are more than 120 human clinical trials showing the effectiveness of curcumin in treating diseases.
The magic of curcumin is how it decreases inflammation at multiple levels in the body, not only helping with symptom relief from pain and arthritis, but also blocking inflammatory cytokines driving autoimmune disease, heart disease and diabetes.
Our overall immune health is improved by the improved health of our gutbacteria. If you want to get the benefits of curcumin, you have to eat a lot of turmeric root, so I recommend taking 1,000 milligrams of it with your food.
Dr. Heather Moday is a board-certified allergist. She is the author of The Immunotype breakthrough: Your personalized plan to balance your immune system, maximize health, and build lifelong resilience.
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