Your immune system fights harmful bacteria and viruses that cause sickness and disease. Obtaining the right vitamins and nutrients from your diet or a dietary supplement plays a crucial role in immune health. You can also optimize immunity by limiting your sugar, caffeine, fat and alcohol intake. In addition to vitamins, other helpful supplements such as zinc, probiotics and echinacea may strengthen immune function.
Vitamin C
Vitamin C increases white blood cell production, resulting in more efficient protection from damaging cells. According to AskDrSears.com, vitamin C is one of the most common vitamins taken for enhanced immunity, since it is widely available and has been researched more than others. Vitamin C is water-soluble, meaning it dissolves in water and is eliminated through urine. It is present in fruits and vegetables as well as many dietary supplements. Most adults need about 200 mg each day.
Vitamin A
Vitamin A also helps boost your immune system. The best way to get enough vitamin A is to eat foods that contain beta carotene, such as carrots and sweet potatoes. Your body converts beta carotene to vitamin A based on how much you need at the time. This is a safe and effective way to obtain vitamin A, since taking supplements may result in overdose, which can cause damaging symptoms. Beta carotene increases T-cell lymphocyte production, which boosts your immune system and may even protect your body from cancerous cells.
Vitamin D
In addition to helping your body absorb calcium and improving cell differentiation, vitamin D plays an important role in your immune function. According to the Oregon State University Linus Pauling Institute, vitamin D helps to modulate the immune system and may also prevent the onset of autoimmune diseases. Vitamin D can be obtained from dietary sources such as fatty fish, fish-liver oils and fortified dairy products. Your body also produces vitamin D when you are exposed to ultraviolet rays from the sun.
Vitamin E
Vitamin E is often overlooked for its immune system benefits. You may not receive enough each day from diet alone, particularly if you are a smoker, drink alcohol regularly or are physically inactive. Vitamin E supplementation is particularly beneficial for the prevention of upper respiratory infections in the elderly. The best dietary sources of vitamin E include nuts, seeds and vegetable oils.
References
- EurekAlert; Americans With 'Phytonutrient Gap' Fall Short in Nutrients That May Support Immune Health; Jessica Bower; October 2010
- MayoClinic.com; Vitamin C: An Essential Nutrient; December 2010
- AskDrSears.com; Feeding Your Immune System; 2006
- Oregon State University Linus Pauling Institute; Vitamin D; Victoria J. Drake, Ph.D.; January 2008
- Council for Responsible Nutrition; Vitamin E Improves Immune Function; Annette Dickinson, Ph.D.
- National Institutes of Health Office of Dietary Supplements: Vitamin E
