Ask the Pharmacist: Boosting Your Immunity
As a pharmacist, I often get asked about ways to boost the immune system, especially when cold and flu season arrives. While maintaining a healthy lifestyle by eating a balanced diet, exercising regularly, and getting enough sleep is key, certain supplements can also help support your immunity. Here’s some of my favourite immune boosting supplements, to support the body’s natural defence.
1. Vitamin C
Vitamin C is often the first nutrient people think of when it comes to immunity. It helps your body produce white blood cells, which are essential for fighting off infections. You can get vitamin C from fruits like oranges and strawberries, but many people choose to take a supplement, especially during cold season, to ensure they get enough.
· A daily dose of 500 to 1,000 mg is generally recommended.
2. Vitamin D
Vitamin D is key for your immune system’s function, and in Ireland, many people don’t get enough of it, especially during the winter months, when exposure to sunlight is limited. It helps regulate the immune system and may reduce your risk of getting sick. Vitamin D is naturally produced in the skin when exposed to sunlight, but a supplement can help maintain healthy levels. Low levels of vitamin D have been linked to an increased susceptibility to infections.
· Consider taking 15mcg daily, particularly during the winter months.
3. Zinc
Zinc is a mineral that helps the immune system fight off viruses and bacteria. It’s involved in the production and function of immune cells and can shorten the duration of a cold if taken early on. Zinc supplements are often used as a remedy when you feel a cold coming on.
4. Probiotics
Probiotics are good bacteria that aid gut health by supporting digestion and helping to regulate immune responses. Since a large part of your immune system is in the gut, keeping it healthy with probiotics can improve your body’s ability to fight infections. You can find probiotics in supplements or foods like yogurt and fermented foods.
Here are my top five immune-boosting supplements, available on millies.ie:
Revive Active Zest Active
FabÜ Shrooms Immune
Advanced Nutrition Vitamin C Plus
BetterYou Vitamin D Oral Spray 1000iu
Solgar Zinc Picolinate
