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However, several studies have shown that smokers, former smokers, and people exposed to asbestos who take high-dose beta-carotene supplements have a higher risk of lung cancer and death. Vitamin A supplements might interact with some medications such as orlistat used for weight lossacitretin used to treat psoriasisand bexarotene used to treat the skin effects of T-cell lymphoma.
More information about vitamin A is available in the ODS consumer fact sheet on vitamin A. Vitamin C is an essential nutrient found in citrus fruits and many other fruits and vegetables. Vitamin C is an antioxidant and is important for healthy immune function.
The body also needs vitamin C to make collagen. The RDA ranges from 15 to milligrams mg for infants, children, and teens, depending on age, and from 75 to mg for nonsmoking adults. People who smoke need 35 mg more than the RDA per day. Taking vitamin C regularly might help decrease cold symptoms and reduce the number of days a cold lasts.
It might also help reduce the risk of getting a cold in people who undergo extreme physical stress, such as marathon runners and soldiers stationed in very cold locations.
However, taking vitamin C after coming down with a cold may not be helpful. Research suggests that vitamin C supplements might be more effective in people who do not get enough vitamin C from foods and beverages. In some studies, IV vitamin C reduced the risk of death, but in other studies it did not affect the risk of death or the amount of organ damage.
Other research suggests that IV vitamin C might increase the risk of death or organ damage. Vitamin C is safe at daily intakes up to to 1, mg for children and teens, depending on age, and up to 2, mg for adults.
Taking higher amounts of vitamin C can cause diarrhea, nausea, and stomach cramps, and it might also cause false readings on blood sugar monitors, which are used by people with diabetes. In people with hemochromatosis an iron overload disorderhigh amounts of vitamin C might cause iron build-up in the body, which can damage body tissues.
Vitamin C supplements might decrease the effectiveness of radiation therapy and chemotherapy. More information about vitamin C is available in the ODS consumer fact sheet on vitamin C.
For information about vitamin C and COVID, see the ODS consumer fact sheet, Dietary Supplements in the Time of COVID Vitamin D is an essential nutrient that is naturally present in fatty fish and fish liver oils and in small amounts in beef liver, egg yolks, and cheese.
Your body can also make vitamin D when your skin is exposed to the sun. Vitamin D is important for healthy bones and immune function. The RDA ranges from 10 to 15 mcg International Units [ IU ] to IU for infants, children, and teens, depending on age, and from 15 to 20 mcg to IU for adults.
People with low vitamin D levels might be more likely to get respiratory infections and might have a higher chance of dying from these infections. Some studies suggest that taking vitamin D supplements regularly might slightly reduce the risk of getting a respiratory infection, especially in people with low vitamin D levels.
However, other studies have not found that taking vitamin D supplements reduces the risk of respiratory infections. In addition, vitamin D supplements do not appear to help treat respiratory infections.
People with HIV have a higher risk of vitamin D deficiency partly because many HIV medications cause the body to break down vitamin D faster than normal. Having a vitamin D deficiency might also worsen HIV infection.
Vitamin D is safe at daily intakes up to 25 to mcg 1, to 4, IU for infants, children, and teens, depending on age, and up to mcg 4, IU for adults.
Taking higher amounts can cause nausea, vomiting, muscle weakness, confusion, pain, loss of appetite, dehydration, excessive urination and thirst, and kidney stones.
Extremely high doses can cause kidney failuredamaged blood vessels and heart valves, heart rhythm problems, and death. Vitamin D supplements might interact with some medications such as orlistat used for weight lossstatins used to lower cholesterol levelsthiazide diuretics used for high blood pressureand steroids.
More information about vitamin D is available in the ODS consumer fact sheet on vitamin D. For information about vitamin D and COVID, see the ODS consumer fact sheet, Dietary Supplements in the Time of COVID Vitamin E also called alpha-tocopherol is an essential nutrient found in nuts, seeds, vegetable oils, and green leafy vegetables.
It acts as an antioxidant and helps your immune system function properly. Vitamin E deficiency is rare. The RDA is 4 to 15 mg for infants, children, and teens, depending on age, and 15 to 19 mg for adults. Some studies have found that vitamin E supplements might help but others have not, and the effects might depend on whether someone has low vitamin E levels.
One study in people who had normal vitamin E levels found that those who took high-dose vitamin E supplements had worse respiratory symptoms and were sick longer.
Vitamin E from food is safe at any level. In supplements, vitamin E is safe at daily intakes up to to mg for children and teens, depending on age, and up to 1, mg for adults.
Taking higher amounts can increase the risk of bleeding and stroke. Vitamin E supplements might interact with blood thinners and might reduce the effectiveness of radiation therapy and chemotherapy.
More information about vitamin E is available in the ODS consumer fact sheet on vitamin E. For information about vitamin E and COVID, see the ODS consumer fact sheet, Dietary Supplements in the Time of COVID Selenium is an essential mineral found in many foods, including Brazil nuts, seafood, meat, poultryeggs, dairy products, bread, cereals, and other grain products.
It acts as an antioxidant and is important for reproduction, thyroid gland function, and DNA production. The RDA ranges from 15 to 70 micrograms mcg for infants, children, and teens, depending on age, and from 55 to 70 mcg for adults.
People with HIV have higher risk of selenium deficiency than other people, and this might worsen their infection and increase the risk of death. Some studies have found that selenium supplements might improve immune function slightly in people with HIV, but other studies have not.
Selenium is safe at daily intakes up to 45 to mcg for infants, children, and teens, depending on age, and up to mcg for adults. Taking higher amounts can cause a garlic odor in the breath, a metallic taste in the mouth, hair and nail loss or brittleness, skin rash, nausea, diarrhea, fatigueirritability, and nervous system problems.
Selenium might interact with cisplatin a drug used in chemotherapy. More information about selenium is available in the ODS consumer fact sheet on selenium. For information about selenium and COVID, see the ODS consumer fact sheet, Dietary Supplements in the Time of COVID Zinc is an essential nutrient found in seafood, meat, beans, nuts, whole grainsand dairy products.
The RDA ranges from 2 to 13 mg for infants, children, and teens, depending on age, and from 8 to 12 mg for adults. Some studies suggest that zinc lozenges and zinc syrup speed recovery from the common cold if you start taking them at the start of a cold.
: Improving immune function| Nutrition and Immunity | Fermented foods and probiotics may bolster your immune system by helping it identify and target harmful pathogens. Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity 16 , According to an observational study in around 1, people, people with obesity who were administered the flu vaccine were twice as likely to still get the flu than individuals without obesity who received the vaccine Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease 19 , Given that obesity, type 2 diabetes, and heart disease can all weaken your immune system, limiting added sugars is an important part of an immune-boosting diet 18 , 21 , This equals about 2 tablespoons 25 grams of sugar for someone on a 2,calorie diet. Added sugars contribute significantly to obesity, type 2 diabetes, and heart disease, all of which can suppress your immune system. Lowering your sugar intake may decrease inflammation and your risk of these conditions. Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost. Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems Examples of moderate exercise include brisk walking , steady bicycling, jogging, swimming, and light hiking. Most people should aim for at least minutes of moderate exercise per week Moderate exercise can reduce inflammation and promote the healthy turnover of immune cells. Jogging, biking, walking, swimming, and hiking are great options. Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness To prevent dehydration, you should drink enough fluid daily to make your urine pale yellow. You may need more fluids if you exercise intensely, work outside, or live in a hot climate Older adults need to drink regularly even if they do not feel thirsty. Relieving stress and anxiety is key to immune health. Long-term stress promotes inflammation, as well as imbalances in immune cell function 7 , 9. In particular, prolonged psychological stress can suppress the immune response in children Activities that may help you manage your stress include meditation , exercise, journaling, yoga, and other mindfulness practices. You may also benefit from seeing a licensed counselor or therapist, whether virtually or in person. Lowering your stress levels through meditation, yoga, exercise, and other practices can help keep your immune system functioning properly. Thus, you should only purchase supplements that have been independently tested by third-party organizations like United States Pharmacopeia USP , NSF International, and ConsumerLab. Though some supplements may fight viral infections, none have been proven to be effective against COVID If you decide to supplement, make sure to purchase products that have been tested by a third party. These include reducing your sugar intake, staying hydrated, working out regularly, getting adequate sleep, and managing your stress levels. Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Anxiety is a common symptom of trauma. Here's why. While we don't fully understand why, developing anxiety as a long COVID symptom is common. However, we do know how to treat it. AVPD and SAD overlap in symptoms, both impairing social functioning. If the anxiety of an upcoming surgery is disrupting your sleep and day-to-day life, it may be time to talk with your doctor about medications. Anxiety can lead to tooth pain through increased jaw clenching and other mechanisms. Addressing the cause of your anxiety, as well as maintaining good…. Shadow work is a concept developed by Swiss psychoanalysis Carl Jung in the 20th century. Here's how to get started. Do you have thanatophobia? Acclaimed journalist and TV personality Lisa Ling is sounding the alarm about the affect social media use can have on kids and shares the steps she's…. Many people turn to yoga when feelings of anxiety start to creep in or during times of stress. You may find that focusing on your breath and your…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Mental Well-Being. Medically reviewed by Kathy W. Warwick, R. Share on Pinterest. Get enough sleep. Papayas have decent amounts of potassium , magnesium, and folate , all of which are beneficial to your overall health. Like papayas, kiwis are a rich source of essential nutrients, including folate, potassium, vitamin K , and vitamin C. The soup may help lower inflammation, which could improve symptoms of a cold. Poultry, such as chicken and turkey, is high in vitamin B6. About 3 ounces of light turkey or chicken meat contains nearly one-third of your daily recommended amount of B6. Vitamin B6 is an important player in many of the chemical reactions that happen in the body. Stock or broth made by boiling chicken bones contains gelatin , chondroitin, and other nutrients helpful for gut healing and immunity. Too much zinc can actually inhibit immune system function. You may want to focus on eating a balanced diet with plenty of fresh foods and whole grains, engage in at least minutes of physical activity per week, get enough sleep, manage stress with deep breathing or talk therapy, avoid or quit smoking, and limit alcohol consumption. Preliminary research suggests vitamin C may be involved in the development and function of white blood cells. It seems vitamin C may improve the reproduction of B- and T-cells , which are important white blood cells for the immune system. The amount of vitamin C needed for increasing white blood cells may depend on the condition and overall health needs. More research in humans is needed to better understand the link between vitamin C and white blood cells. To raise your white blood cell count , you may want to avoid alcohol and tobacco use, take Omega-3s and zinc, and eat a balanced diet. For example, a study found that the Mediterranean diet had an effect on the white blood cell counts of adults at risk for cardiovascular disease. Depending on the cause of low white blood cells, you may also need to take medications like myeloid growth factors. Antiviral foods may include fermented vegetables kimchi , fermented milk yogurt and kefir , herbs oregano, fennel, peppermint, and aloe vera , garlic, ginger, turmeric, black cumin, cinnamon, licorice root, mushrooms, and citrus fruits. Some foods may boost your immune system while others will help with their antimicrobial properties. This means they may help fight bacteria, viruses, and other pathogens that cause infections. Examples include herbs and spices oregano , cinnamon , clove , and rosemary , cruciferous vegetables kale and rutabaga , citrus fruits, parsley , and a wide range of other plant-based foods. Eating a variety of vegetables may help you boost your immune system. Red peppers, spinach, and broccoli are good choices, as well as ginger, turmeric, and garlic. Eating all types of fresh fruits regularly may help your immune system function well. Bananas, in particular, contain a substance called lectin. One study in rodents found that banana lectin may enhance the immune system. Fresh foods can provide our bodies with the nutrients our immune system needs to work correctly. You need a variety of fruits, vegetables, whole grains, herbs, and spices in your diet to enable your body to stay as healthy as possible. Good choices of foods to boost the immune system include citrus fruits, spinach, almonds, papaya, and green tea. Although eating a balanced diet is key to boosting your immunity, foods alone cannot and should not replace medical treatment, unless your healthcare professional recommends it. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Consider these tips for choosing the right vitamins and supplements for your needs. Life can get busy and sometimes overwhelming, and low energy can make it even harder to cope with day-to-day stressors. Here are some tips to help you…. You've heard of probiotics, but what about prebiotics? This article explains what prebiotics are and lists the benefits and downsides — plus how to…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Medically reviewed by Katherine Marengo LDN, R. Citrus fruits Red bell peppers Broccoli Garlic Ginger Spinach Yogurt Almonds Sunflower seeds Turmeric Green tea Papaya Kiwi Poultry Shellfish FAQ Summary. Immune system boosters. Citrus fruits. Share on Pinterest. Red bell peppers. Sunflower seeds. Green tea. Frequently asked questions. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Jan 19, Written By James Schend. Medically Reviewed By Katherine Marengo, LDN, RD. Jun 19, Written By James Schend. Medically Reviewed By Imashi Fernando, MS, RDN, CDCES. Share this article. More in Finish Strong Your 5-Minute Read on Vitamins and Supplements. Your 5-Minute Read on Maintaining Healthy Energy Metabolism. All You Need to Know. |
| How does your immune system work? | Don't forget about whole grains and nuts. Vitamin C can stimulate the production of white blood cells, which are key to fighting infections. Citrus fruits, strawberries, red bell peppers and kiwis are rich in vitamin C. However, high doses of some vitamins can be toxic , especially when taken regularly. Don't forget to drink plenty of water. Try to avoid snacking irregularly. If you snack, choose fresh fruits and raw vegetables rather than foods high in sugar, salt, or fat. I am just going to say snack on things that are good for your body, that boost your immunity. It's important to maintain your weight within healthy ranges. One of the measures that can help in measuring and interpreting your weight is body mass index. A BMI from Fat cells are not just passive reservoirs of energy but can secrete hormones that increase inflammation making overweight people more vulnerable to diseases. Making meal plans and scheduling food intake in advance can help to keep weight under control. Especially for those who work remotely, where the temptation to snack is higher. Studies indicate that sleep plays a crucial role in the functioning of the immune system. Breathing and muscle activity slow down, freeing up energy for the body to fight off illness. The American Academy of Sleep Medicine and the Sleep Research Society recommend that adults ages 18 to 60 sleep at least seven hours each night. Insufficient sleep makes it more likely one will catch the common cold or the flu. A study showed that people who sleep less than six or seven hours per night have a higher risk of infection in the short term. Research shows creating a good sleep routine is essential for a good night's sleep and helping your immune system. Limit the amount of caffeine and alcohol you consume before bed. Alcohol can make you sleepy but can affect your sleep cycle. Caffeine can cause you to feel wired, making it hard to fall asleep. Darling recommends avoiding electronic screens for at least 60 minutes before sleep. Create a sleep schedule. Having consistent cues before bed can play a large role in your nighttime routine. Brushing your teeth, reading a book and other activities can give your body signs it's time for you to wind down for the day. Moderate exercise improves cardiovascular health, lowers blood pressure and helps control body weight. It also promotes the circulation of the cells and substances of the immune system, which allows them to move through the body freely and do their job efficiently. Unfortunately, only about 1 in 5 adults and teens get enough exercise to maintain good health, according to the American Heart Association. Here is how a lack of activity can affect the body and lower your immune response:. Moderate physical activity is recommended to combat obesity, heart disease and diabetes. These exposures, and exposures via vaccines, teach the immune system to recognize the germs later in life and eliminate them. It is almost never the case that your immune system is completely weak, says Milner. Most often, only a small part of the immune system is weak, which makes infections from specific, not all, bugs more likely. Some people have stronger immune systems than others, so they are resistant to more types of infections. A few people, very few, are resistant to all types of infections. Unfortunately, most people find out that one part of their immune system is weak when they get an infection. But there is no single test that checks out the immune system. Age plays a big role in the immune system. Young children, exposed to infections for the first time, tend to be symptomatic more than adults. And older adults may find their immune system cannot fight disease as well as it did when they were young. Scientists are studying direct connections between lifestyle choices and strong immune systems. What we know now is that healthy living is good for overall health and vaccinations are the best supplement available. Most studies show that dietary supplements are only useful if you have a deficiency in a nutrient. Taking supplements on top of a healthy diet does not add much to your immune system. Note that most supplements are not superior to the nutrients you can get from food. Studies show the immune system is very responsive to exercise. Exercise and immune regulation are interrelated and affect each other. Exercise changes immune regulation by affecting cells and has anti-inflammatory effects. Sleep loss reduces natural killer cell activity, which increases the risk for cancer and viral infections; generates production of inflammatory cytokines, which increases the risk for cardiovascular and metabolic disorders; and reduces production of antibodies, which increases the risk for infections. Stress of all sorts—psychological and physical—directly weakens parts of your immune system, increasing risk for infections or reactivation of viruses inside you. Shingles, a painful rash that arises from the reactivated chickenpox virus, often flares up when people are experiencing chronic stress. Stress can also cause "patrols" in your immune system—certain cells that tell the immune system to wind down an attack—to fail. When this happens, too much inflammation can occur. |
| Six Tips to Enhance Immunity | Stadlbauer V. Vitamin C: Vitamin C may help to prevent infections, including those caused by bacteria and viruses. Muscle and Exercise Physiology. How long do cold and flu viruses stay contagious on public surfaces? Your 5-Minute Read on Vitamins and Supplements. Studies indicate that sleep plays a crucial role in the functioning of the immune system. Home Nutrition News What Should I Eat? |
Skip functioj content. Is there Imprvoing truth to these claims? Improving immune function immune system changes through the Improving immune function as people L-carnitine and metabolic rate exposed to bacteria, Improvimg, and other microbes. These exposures, and exposures via vaccines, teach the immune system to recognize the germs later in life and eliminate them. It is almost never the case that your immune system is completely weak, says Milner. Most often, only a small part of the immune system is weak, which makes infections from specific, not all, bugs more likely.
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