Your immune system is the bastion of protection against infiltration by substances known as antigens. Antigens include viruses, bacteria and other substances that pose a threat to your health. The strength of your immune system is a result of several factors, including the quality of the foods you eat and your overall nutritional intake. A deficiency in one or more nutrients can render your immune system unable to fight off invaders. Taking vitamin supplements may help boost your immune system by replacing depleted stores. Speak with your doctor before using any vitamin supplements.
Step 1
Take a vitamin C supplement that supplies 500 to 1,000 mg of this nutrient daily. The Cleveland Clinic explains that vitamin C helps to maintain a strong immune system, while also acting as an antioxidant to remove antigens from your body. If you have compromised immunity that leads to catching a cold, vitamin C supplements won't stop the cold but can help decrease its duration. Once the cold has cleared your system, taking supplemental vitamin C can help boost your immunity to help your body fight other potential illness-causing viruses and bacteria.
Step 2
Add 25,000 IU of beta-carotene twice daily to your supplemental regimen. Beta-carotene helps your body protect itself from certain kinds of cancer and oxidative stress. Oxidative stress, according to The New York Academy of Sciences, is a condition in which cells in your body are converted into highly toxic substances that allow the growth and reproduction of cancer cells. With a strong immune system enhanced by supplemental beta-carotene, your body is less likely to succumb to the effects of oxidative stress.
Step 3
Try 400 IU of vitamin E daily. A 2008 study published in "Free Radical Research" and cited by Sphere Healthcare found that elderly subjects with impaired immune systems who took vitamin E supplements experienced improved immunity that closely matched that of younger adults. Vitamin E supplements are available in several different forms, including capsules and powders, that you can easily incorporate into your daily vitamin regimen. Vitamin E is fat soluble, meaning that excess is stored in the fat of your body and can accumulate to unnecessarily high levels. This is why you should have your nutrient levels checked by your physician before and during supplementation.
Step 4
Use a selenium supplement that provides 200 mcg each day. A 2004 study published in the "American Journal of Clinical Nutrition" found that individuals who had marginal selenium deficiencies realized improved immune system function with supplemental selenium. Selenium deficiencies can lead to impaired immunity, increased incidence of cancer and susceptibility to viruses. Supplemental selenium can help bring levels back into normal range, boosting immunity and enhancing the protective effects of the cells that fight off antigens.
Tips and Warnings
- Speak with your doctor before using any vitamin supplement.
References
- University of Maryland Medical Center: Immune Response - Overview
- Cleveland Clinic: Diet, Exercise, Stress and the Immune System
- The New York Academy of Sciences: Oxidative Stress in Cancer and Exploitation of Negative Regulators as Therapeutics
- Sphere Healthcare: Vitamin E Improves Immunity in the Elderly
- "The American Journal of Clinical Nutrition"; An Increase in Selenium Intake Improves Immune Function and Poliovirus Handling in Adults with Marginal Selenium Status; Caroline Broome, et al.; July 2004
