Now more than ever it is important to keep our immune system primed and ready to neutralize the variety of viruses and microbes we come into contact with on a daily basis.  Many people are asking how can I strengthen my immune system? Along with receiving regular acupuncture in Mesa AZ for immune system support, research has proven that specific vitamins and nutrients boost immunity and keep our immune system working at optimum levels.  Listed below are supplements that research has shown maintain a healthy immune system.  When choosing supplements it is important to purchase from high quality reputable sources.  Also important is to select supplements made from whole foods whenever possible.  I have included reputable brands that I recommend and are easy to find.  This list is by no means a substitute for medical advice and you should always consult with your medical provider before taking any supplement.

Vitamin C

Vitamin C also known as ascorbic acid is an essential nutrient and anti-oxidant that protects our vital cells from damage as well as supporting immune function.  Vitamin C supports our immune system by stimulating the production of white blood cells and immune cells that mobilize, engulf and destroy pathogenic organisms.  Vitamin C also protects our immune cells from damage and promotes the production of interferon which attacks viruses.

Most people can tolerate 2,000 mg per day without gastro intestinal discomfort.  The goal is to maintain a high blood level, but since excess Vitamin C is excreted in the urine it is best to take 500 mg 4 times a day.   Reputable brands include MegaFood, Garden of Life Vitamin Code Raw Vitamin C and Pure Encapsulations Ascorbic Acid.

People who have hemochromatosis, take iron chelators or who have abnormally high iron levels should consult with their physician before taking Vitamin C supplements.

Zinc and Quercetin

Zinc is a trace element that improves immune function and inhibits viral replication.  Quercetin is a compound found in plants like broccoli, leafy greens, red onions, apples, green tea and red grapes.  Quercetin is necessary to transport zinc into cells where it can stop viral replication. 

The picolinate form of zinc is the most absorbable.  A recent study by Tufts University showed that 30 mg per day improved immune function in people aged 65 and older by 45 % and by 29% in younger persons.  Dosage of quercetin is between 250-500 mg.  Reputable brands for both include MegaFood, Pure Encapsulations, Life Extension and Thorne Research.

Vitamin D

Vitamin D is a hormone that although found in small amounts in food is mostly produced by our bodies after exposure to sun light.  Most people living in the United States do not have sufficient levels of Vitamin D.

Data from 25 randomized controlled trials from around the world showed that daily or weekly supplementation of Vitamin D reduced the risk of acute respiratory infections by more than 50% in people with low levels of Vitamin D.

It is important to get a baseline blood test for Vitamin D because the body can store it and levels can get too high causing an excess of calcium in the blood which can lead to nausea, vomiting, weakness, kidney stones and bone pain.  Experts from the Endocrine Society recommend monitoring your Vitamin D levels and taking enough to stay in the 40-60 ng/ml range.

Reputable brands include MegaFood D3, Thorne Research D-1000 and Life Extension D3.

In addition to supplements it is important to eat a diet rich in vegetables and avoid sugar.  You can’t add enough supplements to overcome a poor diet.  In my next post I will discuss foods that increase immunity and include a few delicious recipes.

And of course, since I provide acupuncture in Mesa AZ, I would be remiss if I did not mention that regular acupuncture keeps our immune system functioning at optimal levels and provides immune system support. Acupuncture has a 3,000 year old history as a preventative medicine. As a matter of fact the ancient acupuncture physicians were only paid if their patients stayed healthy. Many of my regular patients often comment on how happy they are to stay healthy during cold and flu season. If you would like to keep your immune system healthy during these chaotic times call 480-832-0966 to schedule an appointment.

Stay well,

Dr. D