Your immune system is a sophisticated system of cells, tissues, and organs that co-operate to protect your body from infection. With flu season, pandemics, and ordinary colds hanging over us at all times, a lot of people reach for supplements in the hope of strengthening their immune system and avoiding illness. But do they work?
In an exclusive interaction with the editorial team of Onlymyhealth, our expert, Dr Shrey Kumar Srivastav, Senior Consultant, Sharda Hospital - Noida, explained the science behind it. Here is what he shared with us.
Popular Immune-Boosting Supplements
Numerous supplements are sold as immune boosters, but not all are created equal. Here are some of the most prevalent ones:
1. Vitamin C
The most-reached-for supplement for immune enhancement, vitamin C is an antioxidant that supports the immune system by enhancing the production of white blood cells. Research indicates that although it won't stop the common cold from occurring, it can make it less severe and shorter in duration.
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2. Vitamin D
Vitamin D is important for immune function, and deficiency has been associated with heightened susceptibility to infections. Most individuals don't receive adequate sunlight exposure to synthesise enough vitamin D, so supplementation is helpful.
3. Zinc
Zinc is necessary for immune cell function and inflammation. Studies indicate that taking zinc lozenges within 24 hours of the onset of cold symptoms can shorten their duration.
4. Elderberry
Elderberry is a traditional herbal remedy whose antiviral activity has the potential to aid in reducing symptoms of the flu, although there is a need for more studies.
5. Probiotics
Immunity is closely associated with gut health, and probiotics ensure an optimal balance between gut bacteria and can aid immunity.
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Do These Supplements Really Work?
According to Dr Srivastav, while some supplements may enhance immune function, they are not a panacea. Here are a few important things to keep in mind:
- Supplements are most effective when there is a deficiency. If you already have adequate levels of a vitamin or mineral, taking additional amounts won't necessarily enhance your immunity.
- A balanced diet is better. Whole foods contain a range of necessary nutrients that work synergistically to enhance immunity.
- Lifestyle considerations do count. Sleep, stress control, and exercise are all equally important to any supplement when keeping your immune system healthy.
Potential Dangers of Over-Supplementing
Over-supelementing may have a negative impact. Here are a few examples shared by Dr Srivastav:
- Too much vitamin C can be cause for digestive trouble.
- Zinc in excess amount can quell immune response instead of augmenting it.
- Toxicity develops from too large a dose of vitamin D and results in kidney issues.
Bottomline
Supplements will assist with immune health, particularly in a deficiency situation, but are not a panacea. A healthy diet, regular exercise, adequate sleep, and stress relief are the best ways to maintain a strong immune system. Any supplement routine should be initiated only after consultation with a healthcare provider.