Introduction
The immune system is a system in our body that acts as a shield which protects us from diseases causing factors or potential diseases. Maintenance of the immune health is very important to the general health, welfare, and longevity of the human being. Thus, though the consumption of a nutrient-filled diet can result in a sound immune system, dietary deficiencies and the various global vices may require boosters. Taking some nutrients and other substances can make the immune system work as expected.
In this article, we will look at the following twelve supplements for immunity, dosages for each and their possible side effects.
1. Vitamin C
Vitamin C is one of the most important and commonly needed vitamins which helps in maturing the activity of antibodies and production of white blood cells. It also plays a role in synthesizing collagen, a protein which is pivotal to the formation of connective tissues. The adequate intake of Vitamin C is 75 mg for women and 90 mg for men based on the proximal requirement, however, a recommended upper level of intake of 2000 mg has been set.
2. Vitamin D
Vitamin D plays a critical role in the maturation and functioning of immune cells Immune cells 3emphasis is an innate ally in the human body. It helps keep the body’s levels of calcium and phosphorus within healthy levels so that it can support bone health. Most adults need to take Vitamin D supplements in 15 to 20 micrograms or 600 to 800 IU a day. But when the skin is concealed or the patient is out of the sunlight during winters, the amount might go up to 10 micrograms or 400 IU per day.
3. Zinc
Zinc is important for immune system health and functioning, both with its involvement in the activities of the body’s initial and secondary defense lines. It also has anti inflammatory features due to the presence of antioxidants. The suggested-each day intake of Zinc is about 8 ‘’ 11 mg for adults but the ideal serving may differ depending on the immune system response to a particular treatment plan.
4. Selenium
Selenium is an essential human nutrient known to be important for a healthy immune system and is incorporated into certain proteins that exhibit antioxidant activity. The AIs for Selenium are 55 micrograms for adult male, 60 micrograms for adult female.
5. Probiotics
Probiotics are live bacteria that contain health advantages in terms of how the large intestines work and the body’s immune system. They can contribute to decrease the chance of infections because these people are exposed to a certain amount of commensal microorganisms together with potential pathogenic ones. The dosage of the probiotics depends on the strains that are recommended for use as well as the condition of the affected person; for instance, a dose of 1-10 x 10’s billion CFUs per day may be considered as appropriate.
6. Omega-3 Fatty Acids
Fish oil, in particular, omega-3 acids, decrease inflammation while boosting up the immune system. This recommendation applies for those over and above the baseline intakes adults should take 500-1000 mg/day of EPA and DHA collectively either in capsules or in foods such as fatty fish including salmon, mackerel and sardines.
7. Ginseng
Panax ginseng is one of the types of ginseng that has small root and has long been used in oriental traditional medicines for improvement of energy functions. It also has immunosuppressive potential i.e it is capable of modulating the immune system in order to either boost or diminish its activity. A typical dosage of Panax ginseng extract is 100-200 mg/day and for the raw form of fresh or dried root should be in dose of 1-2 grams.
8. Echinacea
Echinacea is another herbal remedy is used to boost the immune and health of the body to help to combat the flu and other ailments. The dosing for Echinacea is up to 3g/day of the dried root or rhizome usually as a daily dose of 2 or 3 specification preparations administered for up to 8 weeks.
9. Elderberry
Anthocyanins which can modulate the immune system are found in elderberries. They also can cause cytokine production that is very essential in the immune system activity. The general recommended dose of elderberry is 300 to 600 mg of elderberry extract daily.
10. Mushroom Extracts
Chi, reishi, chaga and shiitake are some of the mushrooms that possess compounds which help in enhancing immunity function. These can be used to control the immune system activity, increase antibody production and reduce inflammation. The amount of mushroom extracts used depends on the species and preparation type, but the suggested daily dosages are within 500 to 1000 mg of the standardized extract.
11. Astragalus
Astragalus is an herb, utilized for increasing the immune system in traditional Chinese medication coupled with enhancing the general health of a human. And it can enhance the manufacture of immune cells and boost the function of natural killer cells. A daily dose of Astragaloside IV which is derived from Astragalus root extract is between 500mg and 1000mg a day.
12. Garlic
Studies have established that garlic has ingredients like allicin that has antibacterial and immune boosting effect. For this purpose, the dosage for using garlic extract is 400 mg to 1000 mg daily or taking at least three cloves of raw garlic daily.
Conclusion
Therefore, to achieve an optimum leading to improved immune system, people should take the supplements stated above. Please bear in mind that everyone is different and you should always check with your doctor before supplementing your diet. Also, one needs to reduce intake of fatty foods and products, increase physical activity, sleep well and manage stress in order to support immune system. If you add these factors together with specific supplementation you will be able to improve your body’s defence mechanism and lead a healthy critical stature.
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