Supplements for a Stronger Immune System
In my last post I talked about the three main ways that we try to support our immune systems, especially during school season. Today, I’m going to talk about our supplement routine.
Supplements
There is much debate on what supplements to take, when to take them, who should and shouldn’t take them and what to take them for. I am not a doctor, so I highly recommend that if you are going to start a new supplement treatment that you speak with your doctor so that they can inform you of any possible medication interactions or reasons why you, as an individual, should or should not take something. This is what I do for myself based on research, guidance from doctors and bloodwork.
In my pill case:
When the temperatures drop, the kids go back to school or we are exposed to something, we add in zinc, elderberry and echinacea. Elderberry and Echinacea should be consumed for shorter periods of time. That is why we choose to save those for the times we expect to need a boost. Echinacea jump starts the immune system and elderberry and zinc help boost the immune system once you are infected with something.
Historically, I have been low on Vitamins D and B, based on blood work over a number of years. And it’s not just me. These two vitamins are on the top of the list that people tend to be deficient in.
Vitamin D is a nutrient that we consume and also a hormone that our body produces. Vitamin D is essential for bone health because it helps our bodies use calcium efficiently, but research has begun to show that Vitamin D deficiency has been linked to other conditions like death from cardiovascular disease, cognitive impairment, asthma and cancer. So many of us are deficient because we may not have consumed enough over time through animal based products such as eggs and milk. We are also absorbing less sunlight through our skin which our bodies use to create vitamin D.
Vitamin B12 is needed to make red blood cells. Without enough blood cells, a person could become anemic. It can also be discovered in someone who is not anemic – that’s me luckily. There are also many other physical, neurological and psychological symptoms of B12 deficiency.
Vitamin C is an antioxidant which helps to remove unwanted Reactive Oxidative Species from the body. It also helps the body to produce collagen, L-carnitine and some neurotransmitters and absorb iron efficiently. It is known to be an immune booster and to excel wound healing. Unfortunately, our bodies don’t make C, so we must consume it through fruits and veggies or supplementation.
Garlic has been used for its benefits for thousands of years. There is evidence that the Ancient Egyptians and Chinese used garlic as medicine. The benefits range from shortening and preventing the common cold and flu viruses, lowering cholesterol, reducing blood pressure, preventing Alzheimer’s, increasing athletic performance, detoxing from heavy metals and improving bone health. Not only do we take a daily supplement, but since garlic is so beneficial and tastes great, we eat lots of it in our meals.
Magnesium plays an integral role in the function of our brains and bodies. Did you know that those of us with ADHD are often deficient in Magnesium? Studies have shown that supplementing with Magnesium increases anxiety and depression symptoms, increases attention and focus, increased task completion and a decrease in hyperactivity and aggressive behavior. Magnesium is also essential for muscle maintenance. This includes the heart where it is linked to reduced stroke and cardiac events. Magnesium affects neurotransmitters and blood vessel constriction, making it an important supplement for headache and migraine sufferers. This is my primary reason for taking it daily. When I take Magnesium regularly, I experience a noticeable decrease in the number of headaches and migraines.
Check out these charts that I found. All credit for this information goes to Medical News Today.
Dosage by Age
Food Sources of Magnesium
Fish oil is the fatty or oil taken from the tissue of fish such as Mackerel, Herring, Tuna and Anchovies. The main types of omega-3s in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), while the type found in plant sources is mainly alpha-linolenic acid (ALA). Our modern diet has replaced a lot of our Omega -3s with other fats and has led to an increase in many diseases. A good fish oil supplement will have a combination EPA and DHA (unless you prefer the plant based). One of the main reasons I take Fish Oil is for the benefits for brain health. Your brain is roughly 60% fat and that means it needs to replenish those fats for proper brain function. It has been found to benefit those with mental health disorders. Fish oil is also beneficial for heart health, eye health, skin and bone health and reduce inflammation overall.
Did you know that there is more bacterial DNA in and on the human body than human DNA? Crazy, right?! We live symbiotically with bacteria 24/7. It’s no wonder supplementing with probiotics has become such a hot topic. Probiotics are beneficial microorganisms that are found naturally in foods and in our bodies. Sometimes, our gut bacteria can become imbalanced. Supplementing with a probiotic adds in “good” bacteria to balance out or kill bacteria that can cause discomfort or illness. Taking a probiotic can improve gut health, digestive health, mental health, offer immune support, reduce allergies and asthma symptoms, balance blood sugar, improve skin, improve heart health and more!
OK, this was a long post, but I really hope that it was informative and helpful. I know that there are likely things that I will add to my regimen or take away over time, but I always find it fascinating to see what others do to stay healthy.
Was this post helpful for you? What do you take that is different?