Immunologist recommends: 4 vitamin supplements that will make you healthier and more active

To support our body, especially during the cold period and the period of viruses, you need to take additional vitamins, reports CNBC.

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In an ideal world, we would all have access to a balanced, nutrient-dense diet full of healthy fats, fruits, vegetables, adequate protein and fiber—and in theory, we wouldn't need to take additional vitamin supplements to stay fit and strong. our immune system.

However, not only do most of us fail to meet these daily nutritional goals, we may experience situations such as physical stress or inflammatory health issues when we need more of certain nutrients than what we get from food. .

Immunologist and functional medicine physician, Dr. Heather Modey, says a person cannot replace a poor diet with vitamins, but can fill in the gaps to give themselves extra support.

Below are four supplements she takes every day and often recommends to her patients.

“Trust me: your body will thank you,” says the doctor.

Vitamin C

Since humans cannot produce vitamin C and it is not stored in the body, it must be constantly replenished.

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Vitamin C is a powerful antioxidant, anti-inflammatory and strengthens the cells of our immune system. It is quickly depleted during infection and when we are under great stress. It also speeds up wound healing and is great for your skin.

Supplemental vitamin C has been found in studies to reduce the severity and duration of the common cold, and in early studies may reduce the severity of symptoms in hospitalized Covid patients.

A good dose to start with is 500 mg twice daily for maximum absorption.

Vitamin D

Vitamin D deficiency is a worldwide problem because this superstar vitamin modulates many aspects of our immune function. This makes our innate immune system more efficient at killing bacteria and viruses and may reduce the incidence of upper respiratory tract infections.

Low vitamin D levels are also correlated with a higher incidence of autoimmune diseases such as multiple sclerosis. Since vitamin D is not found in many foods (with the exception of fatty fish, cod liver, and fortified foods), most people benefit from vitamin supplementation, especially during the winter months or if they do not spend much time outdoors on a regular basis.

The doctor suggests starting with 1000-2000 international units per day with meals.

Zinc

The World Health Organization reports that between 17% and 30% of the world's population is deficient in zinc, potentially affecting health.

Zinc is a micronutrient that has a critical influence on the efficiency of cells and cytokines in our innate and adaptive immune systems. Zinc helps fight viruses, protects our cells from free radical damage, and has been shown to shorten the duration of a cold when taken as a supplement.

Zinc is found in high amounts in oysters, beef, and crab, and in smaller amounts in legumes, tofu, pumpkin seeds, cashews, and other nuts and seeds. An immunologist recommends adding 15 to 30 milligrams of zinc daily, especially during the fall and winter months and at the first sign of a cold or flu.

curcumin

This substance is the main active ingredient in turmeric root and has been shown to add numerous health benefits.

In fact, there are over 120 human clinical trials showing the effectiveness of curcumin in treating diseases ranging from autoimmune diseases to Alzheimer's.

The magic of curcumin is that it reduces inflammation at multiple levels in the body, not only helping to relieve symptoms of pain and arthritis, but also blocking inflammatory cytokines that cause autoimmune disease, heart disease, and diabetes.

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It also improves the health of our gut bacteria, which boosts our overall immune health. Since curcumin is poorly absorbed, and to get the required amount, you would need to eat a lot of turmeric root. The doctor recommends adding 1000 milligrams per day with meals.

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