Without consuming enough of several vitamins and minerals, the immune system may not function at its best. A diet high in processed foods lacks important micronutrients and has an abundance of fats and sugar that can lead to immune system-damaging oxidative stress and deplete vital nutrients. The following vitamins and minerals are essential for a healthy immune system.
Vitamin C
You need Vitamin C to make antibodies and white blood cells and antibodies. It also plays a critical role collagen production. Collagen is the most abundant structural protein in the body where it maintains the barriers in the gut and skin, crucial for immune health. As an antioxidant, Vitamin C fights off oxidative stress that can impair immune function.
Vitamin C is one of the most commonly supplemented nutrients, however, most common oral forms are difficult to absorb. The sugar added to numerous supplements, particularly gummies, directly interferes with Vitamin C absorption and exacerbates the need for Vitamin C.
The top food sources of Vitamin C are fruits and vegetables, including broccoli, kiwi, bell peppers, strawberries, and oranges.
While Vitamin C is easy to find in supplements, it’s tough to absorb in many forms. Several supplements include a substantial amount of sugar, which can prevent Vitamin C absorption. Liposomal Vitamin C makes attaining higher levels of Vitamin C easier by supporting better absorption.
Vitamin D
Vitamin D is critical to immune function, including stimulating production of certain immune cells and regulating certain antimicrobial proteins. Numerous reports indicate that lower circulating levels of the vitamin correlate with incidence of respiratory infection.
Vitamin D helps produce some immune cells and supports antimicrobial substances. Low Vitamin D is associated with respiratory infection and autoimmune disease occurrence.
Most of our Vitamin D is synthesized in the skin when exposed to sunlight. Lack of exposure to sunlight and darker complexions (pigmentation interfering with Vitamin D production) can lead to lower Vitamin D levels.
Fortified dairy, eggs, and fish are dietary sources of Vitamin D, but some doctors warn it’s often not enough to avoid deficiency. Vitamin D supplements are common, with D3 the biologically active form usually seen as the preferred option.
Vitamin A
Vitamin A helps make cells that line body’s surfaces and fend off invaders. It also helps making certain immune cells.
Deficiency in children is one of the more frequent reasons for preventable blindness. The vitamin is found in a diverse selection of foods, including carrots, cheese, eggs, salmon, and mangoes.
Vitamin E
An antioxidant, Vitamin E supports various cells in the immune system.
The best sources of Vitamin E are nuts, seeds, and vegetable oils, but you can also find it in butternut squash, avocado, and other fruits and vegetables.
Vitamin B6
Vitamin B6 supports antibody production and is needed to absorb immune system supporting vitamin B12.
Deficiency is not uncommon, with several medications known to deplete the vitamin.
The top food sources of Vitamin B6 include bananas, chicken, pistachios, and sweet potatoes.
Like Vitamin C, all the vitamins in the B family are water-soluble, which means the body cannot store them and high absorption is paramount. Liposomal B Complex supplements support better absorption and contain the full immune-supporting B vitamin family.
Folate
Folate (Vitamin B9) deficiency can impair immune function. Folate is required to regulate homocysteine which, when unregulated, can cause oxidative stress.
Low folate is a concern with several common medications depleting the vitamin. A genetic mutation can prevent people from metabolizing folate, leading to chronically low levels. Smoking, drinking alcohol, and obesity may also contribute to depleted folate.
Folate is common in fortified foods as well as many plants, including asparagus, lentils, spinach, lettuce, and edamame. Pre-natal supplements often include folate, as do multivitamins and B Complex supplements.
Vitamin B12
With folate, B12 helps regulate homocysteine. Deficiency has been correlated with less immune cell activity.
Because stomach acid is required to absorb B12 from foods, people with low stomach acid (due to age or acid blocker use) can have trouble absorbing B12, making liposomal B Complex supplements a good option. Vegetarians and vegans are at risk for deficiency as B12 naturally occurs in animal products.
Zinc
Zinc deficiency can impair white blood cells and cells that fight bacteria. Too much zinc can kill immune cells, so it’s critical to supplement smartly. This mineral functions as an antioxidant as well.
Deficiency is common due to low consumption and absorption issues. When zinc is consumed primarily in legume, seeds, and nuts, little is absorbed due to the anti-nutrients in these plants. Experts recommend soaking grains and beans in water to reduce anti-nutrient content and improve mineral absorption.
While oysters are the best source of zinc, the mineral is also present in chicken, chickpeas, pork, and lentils. Zinc is also a common supplement and can be found in Lypo-Spheric® B Complex Plus.
Selenium
The mineral selenium is necessary for several white blood cells to proliferate. Throughout the world, selenium deficiency is widespread because of low consumption and low levels of selenium in the soil in many locations. Brazil nuts contain the highest levels of selenium, but eggs, tuna, mushrooms, sunflower seeds, and chia seeds also have significant amounts of the mineral. Selenium is also included in the liposomal Lypo-Spheric® B Complex Plus.
In conclusion, a well-rounded diet and a few high-absorption supplements are key to laying a foundation for immune system nutrition.