Immune System Support
It’s a new year again. Time to recover from all of the festivities, travel, and stress the holiday season usually brings and get back into our routines. It’s also a perfect time to prime our immune system (I mean, when ISN’T, right?!). When life gets hectic, it’s very easy for our nutrition, sleep, and self care to slip. At a time when we need it most, we make choices that may have a negative impact on our immune system’s ability to function optimally allowing seasonal viruses to get the upper hand.
Fortunately there are a few easy things we can do to give our immune system a little boost without having to sacrifice all of the fun! The best time to do this is now. Don’t wait until you’re feeling sick to take action. Giving your immune system the building blocks it needs can decrease the likelihood of illness, and shorten the duration of illnesses if you do happen to catch something.
Some basic supplements I always keep on hand and lean on this time of year are EPA/DHA fish oils, Vitamin D, Glutathione, probiotics and short chain fatty acids (SCFA). There are plenty of other immune boosting supplements to consider, Vitamin A, E, B6, Zinc, Oil of Oregano, Elderberry, etc., but I’m going to focus on these five for now because I feel like they are typically overlooked as immune system support products and have a multitude of additional benefits for general wellbeing.
Omega-3 Fatty Acids have been shown to resolve inflammation caused by upper respiratory viruses (including SARS-CoV-2). EPA and DHA are precursors that help the body form specialized pro-resolving mediators that support a balanced production of cytokines, prostaglandins and leukotrienes.
Vitamin D has profound immunomodulatory effects and may even be an unsung hero for preventing influenza and other viral infections. A 2021 study out of Italy found that SARS-CoV-2 patients with lower 25OHD (serum vitamin D) had higher IL-6 levels and would experience more severe symptoms and had higher mortality rates compared to those with higher 25OHD levels. Another meta-analysis from 2021 of almost 5000 individuals showed that supplementing Vitamin D had a preventative effect on influenza.
Glutathione - our bodies actually make and recycle our own glutathione but unfortunately things like pollutants, stressors, poor diet, radiation, infections, and even just aging all deplete our natural stores. In addition to reducing oxidative stress biomarkers, supplementing this molecule has been shown to enhance Natural Killer cell cytotoxicity and lymphocyte production. It also ‘sticks’ to toxins and carries them to the bile and stool.
Probiotics (and prebiotics) help to diversify the microbiome and support commensal strains of helpful gut bacteria respectively. A 2021 meta-analysis of 45 pre-clinical studies showed a significant decrease in viral load in patients using pro and prebiotics. The results of the study also show pro and prebiotics to limit inflammatory responses as well as stimulate both innate and adaptive immune responses.
SCFA, specifically butyrate, is a lipid produced by gut bacteria that can regulate inflammation throughout the body. It supports colonic T-regulatory cell activity, immune homeostasis, immune tolerance, NF-kB signaling and healthy cytokine production. It can also help to prevent viruses from sticking to nasal mucosa.
The reason I love these five supplements so much is because their benefits go beyond preventing colds and flu and can be helpful for any inflammatory condition. It’s important to remember that inflammation alone isn’t the bad guy - it’s UNREGULATED inflammation that becomes a problem. These products help regulate the immune system and prevent inflammation from getting out of control or taking over. They are all available in my online dispensary but I recommend contacting your trusted healthcare provider to discuss effective dosages and ensure these supplements are right for you.
Disclaimer - this content is for informational purposes only and not intended to take the place of advice from a licensed personal physician. Please consult your doctor or qualified healthcare professional before starting any new supplements or changing any existing protocols. Dr. Janel is not responsible for any consequences from any individual using this content as direct health guidance. Any individual currently taking prescription medication should always consult their prescribing physician before starting new supplements.
References:
Wang, F., Pan, B., Xu, S., Xu, Z., Zhang, T., Zhang, Q., Bao, Y., Wang, Y., Zhang, J., Xu, C., & Xue, X. (2021). A meta-analysis reveals the effectiveness of probiotics and prebiotics against respiratory viral infection. Bioscience reports, 41(3), BSR20203638. https://doi.org/10.1042/BSR20203638
K, N. K., Patil, P., Bhandary, S. K., Haridas, V., N, S. K., E, S., & Shetty, P. (2021). Is butyrate a natural alternative to dexamethasone in the management of CoVID-19?. F1000Research, 10, 273. https://doi.org/10.12688/f1000research.51786.1
Arnardottir, H., Pawelzik, S. C., Öhlund Wistbacka, U., Artiach, G., Hofmann, R., Reinholdsson, I., Braunschweig, F., Tornvall, P., Religa, D., & Bäck, M. (2021). Stimulating the Resolution of Inflammation Through Omega-3 Polyunsaturated Fatty Acids in COVID-19: Rationale for the COVID-Omega-F Trial. Frontiers in physiology, 11, 624657. https://doi.org/10.3389/fphys.2020.624657
Campi, I., Gennari, L., Merlotti, D., Mingiano, C., Frosali, A., Giovanelli, L., Torlasco, C., Pengo, M. F., Heilbron, F., Soranna, D., Zambon, A., Di Stefano, M., Aresta, C., Bonomi, M., Cangiano, B., Favero, V., Fatti, L., Perego, G. B., Chiodini, I., Parati, G., … Persani, L. (2021). Vitamin D and COVID-19 severity and related mortality: a prospective study in Italy. BMC infectious diseases, 21(1), 566. https://doi.org/10.1186/s12879-021-06281-7
Zhu, Z., Zhu, X., Gu, L., Zhan, Y., Chen, L., & Li, X. (2022). Association Between Vitamin D and Influenza: Meta-Analysis and Systematic Review of Randomized Controlled Trials. Frontiers in nutrition, 8, 799709. https://doi.org/10.3389/fnut.2021.799709
Silvagno, F., Vernone, A., & Pescarmona, G. P. (2020). The Role of Glutathione in Protecting against the Severe Inflammatory Response Triggered by COVID-19. Antioxidants (Basel, Switzerland), 9(7), 624. https://doi.org/10.3390/antiox9070624
