6 powerful supplements to boost immunity this flu season

Flu season is here and it’s that time of the year that witnesses an uptick in the cases of respiratory illnesses. A healthy immune system can ward off disease-causing pathogens and help your body function efficiently. Adopting a healthy lifestyle and eating a balanced diet high in vitamins, minerals, antioxidants, and other important nutrients can aid in boosting immunity against seasonal infections.
In addition to maintaining a nutrient-rich diet, incorporating specific supplements into your routine can provide an extra layer of protection during flu season.
Supplements rich in vitamins like C and D, as well as zinc, and selenium, are known to support the immune system. These supplements can help fill any nutritional gaps and enhance your body’s ability to fight off seasonal illnesses effectively.

Vitamin C plays a vital role in immune defense and strengthens the skin’s barrier against pathogens. The important vitamin reduces oxidative stress, and enhances the activity of immune cells like neutrophils to kill microbes and clear infections. It also supports the development of B- and T-cells. Vitamin C deficiency weakens immunity, increasing susceptibility to infections, while infections further deplete vitamin C levels. Regular intake of 100–200 mg/day can help prevent infections, while higher doses are needed to treat established infections due to increased inflammation and metabolic demands.

Sources: Citrus fruits, berries, kale, bell peppers, and strawberries.

Zinc

Zinc is essential for immune function and its regulation affects the immune system significantly. Proper zinc availability, controlled by transporters and regulators, supports the survival, growth, and function of immune cells like monocytes, T-cells, B-cells, and natural killer cells. Zinc deficiency disrupts these processes, weakening both innate and adaptive immunity. Acute deficiency reduces immunity, while chronic deficiency increases inflammation and promotes the production of pro-inflammatory cytokines, contributing to inflammatory diseases like rheumatoid arthritis.
Sources: Dairy, nuts and seeds, legumes and pulses, fruits, spinach, and mushrooms.

Vitamin D

Apart from many other important functions like calcium and phosphorous and muscle health, Vitamin D also plays a role in boosting immunity. According to a study published in Author Manuscript, in case of vitamin D deficiency, there appears to be an increased susceptibility to infection and a diathesis, in a genetically susceptible host to autoimmunity.
Sources: Sunlight, Fatty fish, fortified dairy, egg yolks, and fortified cereals.

Vitamin A

Vitamin A plays a key role in maintaining the health of the immune system by supporting the integrity of skin and mucosal cells, which are the first lines of defense against pathogens. It also helps regulate immune responses, promoting the differentiation of immune cells and enhancing the function of T-cells and B-cells. Deficiency in vitamin A can impair immune function, increasing the risk of infections.
Sources: Carrots, sweet potatoes, spinach, and kale.

Selenium

Selenium is a trace mineral with strong antioxidant properties that help protect cells from oxidative damage. It plays a significant role in the functioning of the immune system by enhancing the activity of immune cells, including macrophages and natural killer cells. Selenium deficiency can weaken the immune response, leaving the body more vulnerable to infections.
Sources: Brazil nuts, sunflower seeds, brown rice, and seafood.

Vitamin B6

Vitamin B6 is essential for immune system function as it helps produce hemoglobin and aids in the development and maturation of immune cells. It supports the function of T-cells, B-cells, and natural killer cells, and its deficiency has been linked to reduced immune responses. Ensuring adequate vitamin B6 intake can help keep the immune system strong and reduce the risk of infections.
Sources: Poultry, fish, potatoes, bananas, and fortified cereals.