If you've been getting sick with colds, the flu and other acute illnesses, your immune system may need a boost. One way to enhance your immunity is by eating better and getting the right vitamins that are known for helping your system maintain its health. Another way of strengthening your immune system is by using herbs. Both herbs and some vitamin supplements may cause side effects. Consult your health practitioner before using unfamiliar herbs and supplements.
Ginseng
Both American and Asian ginseng contain compounds called ginsenosides that may strengthen the immune system. Anecdotal evidence indicates ginseng may increase white blood cell counts, enhancing the immune system, according to Columbia University's Go Ask Alice website. In China, ginseng is used to help the elderly and infirm regain vigor. Ginseng may produce side effects such as hypertension, restlessness and anxiety, insomnia, stomach upsets and bleeding. Do not use ginseng for any health condition unless under the supervision of your health practitioner.
Goldenseal
American Indians used goldenseal to stimulate the immune system and fight infections. Goldenseal acts as a natural antibiotic used in combination with other herbs that enhance the immune system, such as echinacea. Although goldenseal possesses antiviral, antibacterial and anti-fungal properties, the results of only one study showed its ability to act as an infection-fighting agent by boosting white blood cells, and that study was poorly designed. Goldenseal may cause side effects including rashes and irritation to mucus membranes. It can also sensitize skin to sunlight and raise blood pressure. Do not use goldenseal unless under the supervision of a health practitioner familiar with its use. Those who suffer from hay fever, should not use goldenseal.
Vitamin C
Vitamin C may be helpful in building the immune system due to its high content of antioxidants that fight disease and protect the body. Along with helping to repair wounds by strengthening the body's collagen, vitamin C affects the brain's neurotransmitters, may lower the risks of certain cancers and neutralizes free radicals that can damage cells, according to the Harvard Health Publication. Vitamin C is found in citrus fruits, peppers, broccoli, strawberries and tomatoes. It is available at health food and grocery stores as a supplement. High doses of vitamin C may cause stomach upsets and diarrhea. Contact your health practitioner for dosing guidelines for your specific needs.
Vitamin D
Vitamin D has a potent effect on the body's immune system and may act to reduce various conditions and autoimmune diseases when enough is present, according to the Linus Pauling Institute. The best way to get the vitamin D you need to strengthen your immune system is through exposure to sunlight or from supplements. New research suggests that the average adult take 800 to 1,000 IU daily to maintain adequate levels, according to the University of Michigan; however, because vitamin D can build up in the body, ask your health care practitioner for dosing guidelines to avoid overconsumption.
References
- Harvard Health Publication -- Harvard Medical School: Listing of Vitamins
- University of Maryland Medical Center: Goldenseal
- Linus Pauling Institute: Vitamin D
- University of Maryland Medical Center: America Ginseng
- National Center for Complementary and Alternative Medicine: Goldenseal
- University of Michigan Health System: Calcium and Vitamin D
