A cold or the flu can make your life miserable and H1N1 is still hanging around. We all try to get our recommended daily allowance of vitamins and minerals, but sometimes that is not enough.
You can help fight off a cold, the flu and other nasty bugs by taking supplements of important vitamins and minerals. This will help build up your immune system so your body can defend itself from the bacteria and germs that you are exposed to each day.
Boost Your Immune System
Good nutrition is an important part of a healthy immune system. Eating proteins that creates the molecules that help fight off disease is a good place to start. Eat more lean protein such as chicken, fish and fat-free dairy products. Also more healthy fats such as nuts, olive oil, green olives and black olives.
While there is no substitute for good nutrition it is sometimes hard to get all the vitamins and minerals you need each day. At the very least you should take a good multivitamin with minerals to cover all your bases.
During cold and flu season you can boost your immune system to fight off colds and the flu by increasing your intake of certain immune boosting vitamins and minerals.
Vitamin A – Builds the Respiratory Response System
Vitamin A helps build your respiratory system. Even a small deficiency can lower your bodies guard. Natural sources include bright-orange and deep-green veggies like sweet potatoes, winter squash, carrots, spinach, kale and collard greens.
Vitamin C – For Antioxidants and to Build the Immune System
Vitamin C has been shown to enhance the production of beta-interferon which is the early warning system for the body. Interferon helps identify a body invader which allows the body to target the correct immune response.
You can get Vitamin C in a lot of natural food sources such as fruits and vegetables, especially citrus fruits. Natural sources provide nutrients, fiber and antioxidants that you won’t get from a supplement.
To help fight off the flu it is recommended that you take 1000 mg of Vitamin C every day and 1000-2000 mg daily should you get sick. Do not take more than 2000 mg per day.
Vitamin D – Your Primary Defense
Vitamin D boosts your immune system by increasing production of antimicrobial agents. One natural source of Vitamin D is sunlight, but the flu season usually runs in the winter when people are not exposed to much sun.
To build up your immune system take 2000-5000 IU/day for a short period. Vitamin D is not found naturally in many foods so supplements are your best option. The best form of supplement is Vitamin D3.
The Vitamin D3 Strategy
Many studies have been released recently on Vitamin D, some positive, some negative. As with any supplement you can take too much. Here is a suggested regimen for using Vitamin D3 to fight the flu.
- Take 5000 IU of Vitamin D3 daily to boost the immune system.
- Increase the dosage at the first sign of illness to 10,000 IU per day in adults. Currently the highest recommended dose is 10,000 IU per day.
- Drink plenty of water when taking high doses of vitamin D3 to avoid the risk of kidney stones and help the body stay hydrated.
- Combine Vitamin D3 with Vitamin C, Vitamin A, Vitamin E and Zinc to further enhance and build the immune system.
Vitamin E – Low Cost, Low Toxicity, High Benefit
Vitamin E supplements have been shown to reduce the amount if influenza in the lungs and reduce inflammation in the lungs. Typical dosage is 100-800 IU per day. Tests using up to 1200 IU per day have shown no ill effects.
Zinc – Get Your Immune System Angry
Take Zinc as a mineral supplement to increase your immune systems response. Taking 15-30 mg of zinc each day will help your body ward off infections. Zinc needs to be balanced with copper so find a zinc tablet that already has copper.
Exercise and Rest
Good nutrition and taking supplements is not all that is needed to boost your immune system. It is equally important to get plenty of rest and exercise each day. We still do not understand fully the role of sleep and health. But we do know a lack of sleep weakens our immune system, lowers our energy level and adds stress to our body.
Sleep is critical to both the mind and the body. Not getting enough sleep will stress your body robbing it of needed energy. Do you find yourself more cranky when you do not get enough sleep? That is the stress which can weaken your immune system.
Daily exercise is an important part of a healthy life. A daily 30-minute walk will do wonders for your health. Too much exercise or exertion is actually bad for a healthy immune system since it stresses your body.
While a good diet, exercise and the right amount of sleep may not totally protect you from a cold or the flu, you are at least giving your immune system a fighting chance!
