The immune system is composed of a group of chemicals, cells, proteins and tissues that work together to destroy anything it perceives as a threat to our well-being. Immune cells play a crucial role in the protection of our body against the many foreign substances, pathogens and viruses it comes into contact with every day. It is constantly working to keep us alive. Strengthening your immune system is vital to protecting your body from infection. Despite the complexity of the human body, what it requires to work optimally is quite basic. Eating nutritious foods, getting enough sleep, staying hydrated, avoiding processed foods and managing stress are some of the ways to boost your immunity. However, due to industrialization and subsequent lack of nutrients in the soil as well as poor diet choices, many individuals are left with vitamin deficiencies. Research has found supplementing with certain minerals, vitamins and herbs may be beneficial in supporting our immune system and promoting longevity.
Vitamin C
Vitamin C (or its chemical form L-ascorbic acid) is known for its potent antioxidant and antiviral effects. It can be found in many foods including sweet potato, peppers, kale, broccoli, and citrus fruits, berries and more. Several studies have found that consuming Vitamin C may activate an immune response against certain flu viruses. Research has shown that supplementing with L-ascorbic acid can enhance the immune response to pathogens by up-regulating the activity of natural killer (NK) cells and of T lymphocytes – immune cells that kill non-specific pathogens (NK) and specific antigens (T-cells) as well as produce immunological memory. Increasing the activity of these immune cells ensures the body is equipped to fight off a wide range of pathogenic microbes. Moreover, Vitamin C is a powerful antioxidant. Microbial infections cause oxidative stress in the body due to an increase in free radicals. By boosting Vitamin C uptake through food or Ascorbic acid supplements, Vitamin C is found to decrease oxidative damage, promoting health and lowering the risk of certain conditions.
Vitamin D
Vitamin D is a nutrient your body needs for building and maintaining healthy bones. That's because your body can only absorb calcium, the primary component of bone, when vitamin D is present. Vitamin D also regulates many other cellular functions in your body. Its anti-inflammatory, antioxidant and neuroprotective properties support immune health, muscle function and brain cell activity.
A 2010 randomized trial looked at vitamin D supplementation and influenza in schoolchildren and found that children who supplemented 1,200 international units of vitamin D daily were less likely to be diagnosed with influenza A during flu season. Another effect noted in this study was that the incidence of asthma attacks also decreased in the treatment group but not the placebo group. (1) In a 2017 study, vitamin D deficiency was linked to increased risk of autoimmune disease and susceptibility to infections, while optimal vitamin D levels supported immune function.(2) A 2017 systematic review and meta-analysis of 10,933 study participants in 25 randomized controlled trials concluded that vitamin D supplementation is helpful in preventing acute respiratory infections, especially in patients who were very deficient before. (3)
Zinc
Zinc is a powerful mineral that plays a similar role to vitamin C in that it helps cellular repair and growth, as well as immune strength. Evidence suggests that if zinc lozenges or syrup are taken within 24 hours after cold symptoms start, the supplement can help shorten the length of colds. Zinc is also found naturally in shellfish, meat, dairy products, nuts and whole grains.
Quercetin
Quercetin is an increasingly well-known plant compound with potent anti-inflammatory effects. The recent SARS-CoV-2 outbreak resulted in renewed research efforts focusing on its effects as a zinc-ionophore (a substance which is able to transport particular ions across a lipid membrane in a cell), increasing intracellular zinc concentrations and thus Quercetin working as an antiviral. (4)
Quercetin is a plant bioflavonoid found in many types of fruits and vegetables. It has powerful antioxidant and anti-inflammatory effects and has recently been studied for its potent antibacterial and antiviral benefits.
Quercetin has been the subject of extensive research in recent years – pertaining primarily to its free-radical scavenging and antioxidant effects. Some preliminary research has pointed to potential anti-allergy effects anti-histamine, while further research has pointed towards potential cancer-fighting properties.
NAC
Consuming adequate cysteine and NAC is important for a variety of health reasons, including for replenishing the most powerful antioxidant in your body, glutathione. These amino acids also help with chronic respiratory conditions, fertility, and brain health. NAC’s ability to boost glutathione levels may improve immune function in a variety of diseases. Research on certain diseases associated with NAC and glutathione deficiency suggests that supplementing with NAC might improve — and potentially restore — immune function. (6,7)
In two studies, supplementing with NAC resulted in a significant increase in immune function, with an almost complete restoration of natural killer cells. (8,9) A test-tube study indicated that in other immune-compromised situations, such as the flu, NAC may hamper the virus’s ability to replicate. This could potentially reduce the symptoms and duration of the illness. (10) Similarly, older test-tube studies have linked NAC to cancer cell death and blocked cancer cell replication (11-13) Overall, more human studies are needed. Therefore, be sure to talk with your doctor before taking NAC during cancer treatment. (14)
L-Lysine
Like all amino acids, l-lysine works as a building block for proteins in the body. These proteins help produce essential hormones and enzymes as well as immune cells. Supplements with l-lysine are becoming widely recognized as a natural aid to improving the body's immune system.
Vital for proper growth: Lysine produces Carnitine, a nutrient responsible for converting fatty acids into energy. Carnitine carries long-chain fatty acids into the mitochondria to produce energy and
transports the generated toxins outside the cells.
Promotes wound healing: Lysine speeds up wound healing and is required for collagen formation—a protein that gives structure to the skin and bones. (15)
Prevents herpes simplex virus (HSV): Lysine may help prevent eruptions of cold sores and herpes affecting the genital area. It has antiviral activity and prevents HSV replication. (16)
Prevents osteoporosis: Because lysine helps the body absorb calcium, the amount of calcium lost in urine is minimized. Absorption of calcium may help prevent bone loss associated with osteoporosis. (17)
Boosts athletic performance: Lysine, when taken as a protein supplement, may help athletes’ muscles recover from stress. (18)
Increases muscle mass: A study has shown that lysine may help with muscle loss and enhance strength in older women.
Relieves stress: Research suggests that consuming wheat with added lysine reduces stress and anxiety. (19)
Pain management: Lysine serves as an anti-inflammatory agent through inhibition of a compound called cyclooxyrgenase. (20)
Diabetes management: Studies have shown that lysine may be beneficial in reducing blood sugar, although there isn’t sufficient evidence to prove this claim. (21-22)
Reduces blood pressure: A study that included 50 adults with lysine deficiency and high blood pressure concluded that lysine supplements reduced blood pressure. (23)
Elderberries -
Elderberries (Sambucus) have been a folk remedy for centuries in North America, Europe, Western Asia, and North Africa, hence the medicinal benefits of elderberries are being investigated and rediscovered. Elderberry is used for its antioxidant activity, to lower cholesterol, to improve vision, to boost the immune system, to improve heart health and for coughs, colds, flu, bacterial and viral infections and tonsillitis. Bioflavonoids and other proteins in the juice destroy the ability of cold and flu viruses to infect a cell. People with the flu who took elderberry juice reported less severe symptoms and felt better much faster than those who did not.
Flu treatment
Black elderberries have been studied most widely as a treatment for the viral flu. Scientists believe that the berry stimulates the immune system’s chemical responses, bringing relief from flu symptoms and possibly shortening its duration. Fighting Colds
Common ColdElderberries might also help reduce symptoms of the common cold. A study conducted with air travelers suggested that taking black elderberry extract lessened the length and severity of a cold.
Lowering Cholesterol
Black elderberries contain sterols. These substances are found in plants, and they help stop your body from absorbing cholesterol. Studies show that adding just 2 grams of sterol to your daily food intake can reduce your LDL cholesterol (or “bad” cholesterol) by 5% to 15%.
Reducing Risk of Cancer
Numerous studies have suggested that antioxidants protect your body’s cells from damage by free radicals. Free radicals are unstable particles in the body that can damage cells and eventually lead to cancer. Black elderberries have about 10 times the amount of antioxidants as most other berries, and eating them may lower your cancer risk.
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Nutr. 2010;91(5):1255-1260. doi:10.3945/ajcn.2009.29094
2. Vanherwegen AS, Gysemans C, Mathieu C. Regulation of Immune Function by Vitamin D and Its Use in Diseases
of Immunity. Endocrinol Metab Clin North Am.2017;46(4):1061-1094. doi:10.1016/j.ecl.2017.07.010
3. Vitamin D: Fact sheet for health professionals. Office of Dietary Supplements.
https://ods.od.nih.gov/factsheets/VitaminD-Health... Accessed Dec. 6, 2020.
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ionophore/
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9. https://www.ncbi.nlm.nih.gov/pubmed/1418777
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12. https://www.ncbi.nlm.nih.gov/pubmed/19722195
13. https://www.ncbi.nlm.nih.gov/pubmed/?
term=human+signet+ring+cell+gastric+cancer+cell+line,+NAC
14. https://www.ncbi.nlm.nih.gov/pubmed/19427509
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16. https://www.medicinenet.com/stds_pictures_slidesh...
17. https://www.medicinenet.com/osteoporosis/article....
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24. Medical University of Warsaw: “Flavonoids – Food Sources and Health Benefits”
25. Nutrients : “Elderberry Supplementation Reduces Cold Duration and Symptoms in
Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial.”
26. The Ohio State University: “What to Know About Elderberries.”
27. U.C. Davis: “What Makes Superfoods So Super?”
28. University of Minnesota Extension: “Elderberry: A Magic Wand for Colds?”
29. Issues in New Crops and New Uses : “Elderberry as a Medicinal Plant.”
30. Mayo Clinic: “Cholesterol: Top Foods to Improve Your Numbers.”
31. University of Illinois Extension: “The Wisdom of Elderberries.”