Aging presents us with immune challenges that make it difficult to maintain optimal health. For adults, especially those over the age of 50, it becomes increasingly more important to ensure you have the right nutrients to effectively defend against immunological stressors. Understanding which nutrients play a key role in immune function empowers you to navigate health complexities with ease so you can safeguard your health and longevity.
Why is immune support crucial for adults?
Exposure to stress, poor diet, and environmental toxins can weaken the immune system over time, slowly making it less capable of protecting cells from pathogenic invaders. This decline in immune system function leads to a higher risk of infections, delayed healing, and increased susceptibility to chronic diseases.
What are the best immune support vitamins?
Several nutrients are essential for maintaining immune resilience. If you are not getting adequate intake of the following vitamins or minerals, you may want to consider adding immune support vitamins to your routine so you can stay healthy.
Vitamin D
Immune cells require vitamin D to effectively fight infections. Vitamin D also modulates inflammatory signaling and regulates the expression of various immune cells. Adults should aim to get at least 600-800 IU of vitamin D per day, but ideally get your levels checked and follow the guidance of your practitioner to ensure you are getting enough of this vital nutrient.
Zinc
Zinc is an essential trace mineral that supports both the innate and adaptive immune system. As a messenger molecule, it aids in regulating the communication between inflammatory cytokines and immune cells. Zinc is necessary for protein synthesis, DNA repair, and healthy cell growth. Healthy adults should aim to get the minimum recommended intake of 8-12 mg of zinc per day.
Vitamin C
Vitamin C is an antioxidant that plays a key role in producing certain immune cell types that defend against infection. Studies show that taking vitamin C at the onset of symptoms may reduce the severity of a cold. It is recommended that healthy, nonsmoking adults get at least 75-120 mg per day of vitamin C. You can eat citrus fruits or take dietary supplements for vitamin C to support a healthy immune system.
Echinacea
Echinacea is widely recognized for its potential to boost the immune system by stimulating the production of white blood cells, which play a crucial role in fighting off infections. This herb also contains compounds that enhance the activity of macrophages, cells that help to destroy pathogens. Additionally, echinacea may reduce inflammation and support overall immune function, making it a popular choice for preventing the common cold.
Elderberry
Elderberry is known for its ability to support the immune system by providing high levels of antioxidants and vitamins, which help to strengthen the body’s defense mechanisms. The anthocyanins in elderberries have been shown to enhance the production of cytokines, proteins that play a key role in regulating the immune response. Additionally, elderberry has anti-viral properties that may help reduce the severity and duration of common illnesses like the flu.
Magnesium
This major mineral plays a role in facilitating over 300 biochemical reactions throughout the body. Research shows that poor magnesium status is associated with compromised immune function, increased inflammation, and inadequate production of immune cells, which are needed to effectively fight infection. It is recommended that adults get anywhere from 320-420 mg of magnesium per day.
Why is magnesium important for immune health?
You may be surprised to see magnesium listed as an immune supportive mineral. While often overlooked for immune health, magnesium plays a vital role in maintaining immune function.
Studies show that low magnesium status leads to a hyperactive immune response coupled with poor immune cell signaling which contributes to perpetual low-grade inflammation that compromises immune function.
What about immune support gummies?
Gummies are a convenient option for those with swallowing difficulties. However, they are often full of sugar and contain inadequate nutrition, necessitating multiple servings to meet daily requirements.
At the end of the day, the most important thing is that you actually take your vitamins, because they simply do no good just sitting on the counter. Opt for lower sugar immune support gummies when available, and ideally take alongside a meal to mitigate insulin spikes.
Magnesium supplements to strengthen immunity
By adding magnesium to your arsenal of immune support vitamins, you can effectively protect your health year round. The experts at PSC have picked two formulas from many available options in effort to help you narrow down the overwhelming multitude of options when it comes to shopping for a good magnesium supplement.
Designs For Health Magnesium Malate
Designs for Health Magnesium Malate offers premium quality magnesium that is free of gluten, soy, dairy, and GMOs. It contains magnesium malate, which promotes healthy energy metabolism, helps repair muscle tissue, and supports overall health and wellness.
Thorne Research Magnesium CitraMate
Designed for superior bioavailability, Magnesium CitraMate by Thorne Research contains a powerful combination of magnesium citrate and malate. This duo supports whole body health in a convenient capsule that is guaranteed to be gluten-free.
Conclusion
By ensuring you get enough daily nutrition, you can strengthen your immune defenses and reduce the risk of infections and chronic diseases. Since individual requirements can differ based on age, gender, and activity level, it’s wise to consult a healthcare professional. Whether you choose traditional supplements or immune support gummies, taking proactive steps to support your immune health is vital for sustaining vitality and well-being in adulthood.
FAQs
1. What is the best way to boost the immune system naturally?
A strong immune system is dependent upon various lifestyle factors. Getting enough sleep, exercising daily, not smoking, and adequate nutrition are keys to avoiding chronic disease and maintaining strong immune defenses.
2. Can immune support gummies be as effective as other immune support vitamins?
It depends on the nutritional profile and ingredients in the gummy formula. Always read the nutrition facts label and choose low-sugar gummies whenever possible to ensure you are meeting the daily recommended intakes of key immune-boosting nutrients for optimal health.
3. What are the symptoms of low magnesium?
Since magnesium is important for so many physiological processes, deficiency symptoms overlap with many other conditions and deficiencies. Muscle spasms or cramps, headaches, fatigue, weakness, constipation, nausea, tingling, and heart palpitations are some of the main symptoms associated with low magnesium levels.
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Kimberlee Springer, an Austin-based nutritionist from Nashville, TN, is your go-to for all things wellness. When she’s not talking vitamins, you can find her decoding planetary symbolism, walking her dog, or bird-watching with the enthusiasm of a kid in a candy store.