The 4 vitamins and supplements that this immunologist takes daily to fortify her immune system: "Your body will thank you."

An ideal world would provide us with a diet rich in healthy fats, fruits, vegetables, sufficient protein, and fiber, and we wouldn't need to supplement our vitamins to boost our immune system.

We often struggle to meet our daily nutrition targets, and may require more of certain nutrients due to stress or health conditions.

As a functional medicine doctor and immunologist, I often emphasize that supplements cannot replace a poor diet or cure bad health, but they can help improve overall wellness.

I often recommend these four supplements to my patients, and they have greatly benefited me as well.

1. Vitamin C

Vitamin C, which humans cannot produce and is not stored in the body, must be consistently replenished.

Antioxidant, anti-inflammatory, and immune-boosting, vitamin C is rapidly depleted during infections and high-stress situations. Additionally, it aids in wound healing and skin health.

Studies have shown that supplemental vitamin C can reduce the severity and duration of a cold, and may also alleviate the symptoms of hospitalized Covid patients in early stages.

For optimal absorption, take 500 milligrams of the medication twice a day.

2. Vitamin D

The global issue of vitamin D deficiency is problematic because this essential vitamin plays a crucial role in modulating various aspects of our immune function. Specifically, it enhances the efficiency of our innate immune system in eliminating bacteria and viruses, thereby reducing the frequency of upper respiratory infections.

Vitamin D deficiency has been linked to an increased risk of autoimmune diseases, such as multiple sclerosis. Since vitamin D is not readily available in many foods, most individuals require supplementation, particularly during the winter months or if they do not spend much time outdoors regularly.

I recommend beginning with a daily intake of 1,000 to 2,000 international units, consumed with a meal.

3. Zinc

A zinc deficiency affects between 17% and 30% of the world population, potentially impacting health outcomes, according to the World Health Organization.

Trace mineral zinc plays a vital role in enhancing the performance of cells and cytokines in our immune systems, helping combat viruses, safeguarding our cells from free radical harm, and reducing the length of a cold when taken as a supplement.

Zinc is abundant in oysters, beef, and crab, while legumes, tofu, pumpkin seeds, and cashews contain lower levels. It's advisable to consume 15 to 30 milligrams of zinc daily, particularly during fall and winter, as well as at the onset of cold or flu symptoms.

4. Curcumin

The primary active component in turmeric root, which has been demonstrated to confer numerous health advantages, is this substance.

Over 120 human clinical trials have demonstrated the effectiveness of curcumin in treating a variety of diseases, including autoimmunity and Alzheimer's disease.

Curcumin's magic lies in its ability to reduce inflammation in various parts of the body, providing symptomatic relief from conditions such as pain and arthritis, while also blocking inflammatory cytokines that contribute to autoimmune diseases, heart disease, and diabetes.

Taking a curcumin supplement with food can improve gut bacteria and overall immune health, as curcumin is not easily absorbed from turmeric root. I suggest taking 1,000 milligrams per day.

Dr. Heather Moday is a board-certified allergist, immunologist, and functional medicine physician who wrote "The Immunotype Breakthrough: Your Personalized Plan to Balance Your Immune System, Optimize Health, and Build Lifelong Resilience." She can be followed on Instagram @theimmunityMD and Facebook.

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