Summer is in full swing, and I hope you are all staying happy and healthy! Good health is certainly not something we take lightly these days. Many of us wonder how we can be proactive and give our immune systems a boost so we can continue to enjoy all the joys that summer brings. Supplements can be a confusing topic in general, but especially when it comes to warding off illnesses. While most of us are willing to try something that can truly help, we also don’t want to waste our time and money on unnecessary products that are expensive and don’t provide too much benefit. Many people are surprised to find that I – even as a pharmacist – don’t advocate for a whole lot of supplements on a daily basis. The supplements I do recommend are only those that people have a hard time consuming through their regular diet and/or have shown a proven benefit through research.
First and foremost, I believe our bodies best and most easily absorb all necessary nutrients by consuming a variety of good quality foods. Many studies have shown that our crops are not as nutrient-dense as they used to be due to pesticides and over-farming. Even still, our bodies were designed to obtain nutrients the good old-fashioned way by “eating your fruits and veggies” – it truly is the easiest and most economical way!
I’ve also found that supplementation works best when levels of certain vitamins and minerals are low. When nutrient levels are already normal, over-supplementation is often unnecessary – and sometimes even harmful. Our bodies already do a great job of absorbing and regulating nutrients, but sometimes people have a hard time keeping good levels. Certain populations that are at risk for lower levels of certain nutrients may include picky eaters, those with gastrointestinal (GI) issues that have trouble with absorption, or pregnant/lactating women.
Studies have shown that low levels of certain nutrients may make people a bit more susceptible to cold and flu viruses. These nutrients include vitamin D, vitamin C, vitamin E, and zinc. Vitamin D has been getting renewed attention recently, as COVID-19 still continues to affect our population. One study in particular found a correlation between severely low vitamin D levels and mortality rates among COVID-19 patients, but the researchers stressed that further information is needed.
Vitamin D plays a role in strengthening immunity, lowering inflammation, and protecting bone health, among other purported advantages. Much of our vitamin D intake comes from fortified foods – like milk and cereal – and sun exposure. Vitamin D is only naturally present in a few foods, including fatty fish like salmon or tuna and fish oils. There is also a small amount in egg yolks and cheese. It is actually very hard to obtain adequate amounts of vitamin D from natural food sources alone. Supplementing can help increase our levels, however it is important to discuss with your physician if and how much you should take, as our needs can vary over a lifetime. Too much vitamin D can also be harmful, especially in those with kidney disease.
Other supplements that can help strengthen immunity include vitamin C, vitamin E, and zinc. Foods that contain high amounts of vitamin C are usually the most colorful fruits and vegetables. Many people think of oranges and orange juice, but vitamin C is also found in broccoli, peppers, tomatoes, and strawberries, among lots of others. Vitamin E is known for its antioxidant properties and is also found in an abundance of foods, including all fruits and vegetables, meats, and eggs. Zinc is found in many meats and seafood.
Lastly, it is hard to discuss immunity boosting agents without considering the role of probiotics. Much of our immunity is actually located in our GI system, so probiotics can help confer a benefit by promoting “good bacteria.” Probiotics can also help with certain GI disorders and should almost always be considered whenever an antibiotic is prescribed. I like recommending probiotics due to their safety and tolerability, but probiotics can vary greatly by the numbers and strains of good bacteria so it is important to discuss with your healthcare provider about choosing a good product for you. Food choices that are rich in probiotics are yogurt and fermented-type foods, like kefir and kombucha. I think a perfect summer meal consisting of fresh seafood, a big salad loaded with veggies, some deviled eggs, and maybe some frozen yogurt for dessert sounds not only delicious, but full of all the nutrients that can help keep us healthy all season long! Aside from good foods and supplementation, other ways to boost immunity include staying well-hydrated and well-rested. Drink lots of water – especially during these summer months – and aim for around 8 hours of sleep. You may discuss supplementing with your healthcare provider to see if it could benefit you. I wish you all a great rest of the season!
