Supplements to boost your immune system
- Gavin
- Mar 9, 2020
- 5 min read
Updated: May 19, 2020
Hi everyone! Given how the novel Coronavirus is currently making the rounds, I decided to focus my second post on some things you can do to boost your immune system. I am in the camp that says we should not panic, and that any one person's odds of getting ill are slim - however, it certainly does not hurt to take extra precautions.
A well-functioning immune system is critical to good health. Immune system function generally declines with age, and also in response to various factors such as chronic inflammation, poor sleep, negative stress, excessive alcohol consumption, and a disrupted gut biome. This in turn making us more susceptible to getting sick, and less able to recover when we do get sick. These points have been underscored by the recent novel Coronavirus, which tends to be serious, and potentially fatal, in those with weak immune systems, yet can be quite mild in those with strong immune systems.
The factors and habits that lead to better overall health – good diet, regular quality sleep, regular exercise, stress management, and staying well-hydrated – also typically assist in maintaining healthy immune function.
Beyond this, however, here are three supplements that may help to improve immune system function. I take all of these, and increase the amounts I take during times of travel, poor sleep, high stress, high alcohol intake or exposure to others who are ill. All there are quite inexpensive – costing around 10 – 20 cents per daily dose.
You can read more and buy them via the links on the 'Gavin Recommends - General Health' page. Vitamin D is at the top; the other two are near the bottom. Alternatively, US-based readers can click the title of each supplement to be taken directly to the Amazon page.
1) Vitamin D Vitamin D (D3 to be specific) is vital to health in a number of ways, and certainly deserves a dedicated blog post in the near future. One of the things it affects is immune system functioning. Optimal levels of Vitamin D3 are 45 and 70 ng/mL (the units that will be reported if you get your level tested), yet many people are below this, and not deemed ‘deficient’ until their levels fall as low as 20 or 25 ng/mL. If your level is below 45 - which includes many of us - your immune system may not be functioning at its peak level. Unless you are getting substantial sun exposure on a daily basis, you would likely benefit from Vitamin D supplementation. You can take 2000 to 4000 IU in the summer, and 3000 to 6000 IU in the winter. IUs per drop depend on the supplement you use, so check the bottle and use the according number of drops.
Some evidence for Vitamin D's role in preventing illness: https://www.ncbi.nlm.nih.gov/pubmed/28202713
At some point, I would also recommend getting a vitamin D test from your doctor, to more precisely assess your need for supplementing, and the most appropriate dose. It’s an easy and inexpensive test to get. If your doctor won't run it, that suggests to me that you might want to find a new doctor. Importantly, supplementing with Vitamin D is a longer-term process - your levels will rise over a period of several weeks of supplementation, rather than responding immediately to a high dose. This is in contrast to the next two, which may boost your immune system in the short-term, from a single dose.
2) Epicor This is perhaps the single most effective supplement I've found for preventing illness, and reducing the length and symptoms of illness. It's a whole food yeast that has been shown to increase immune system function, including levels of T (“killer T”) cells. Since I started taking it more than a year ago, I have gotten sick far less frequently – just once, after a redeye flight leading into a four day music festival that was very dusty and made me very congested (AND, I forgot to follow my own advice and increase the amount of Epicor I was taking during this time). Anecdotal evidence from friends and family also supports its effectiveness. I take 1 capsule per day, with a meal, to maintain increased immune function on a general basis. During periods of travel, poor sleep, high stress, high alcohol intake or exposure to others who are ill, I increase to 2 caps per day (morning and evening). I also do this if I feel like I might be coming down with something. If you prefer not to take it all the time, you might decide to take it only when facing the above stressors and/or the moment you feel like you might be coming down with something.
Info/evidence on Epicor:
For additional insight into how I decided to start taking Epicor, and why I now suggest it to others, please read this.
3) Astragalus This is an herb that is central to Traditional Chinese Medicine and has also been shown to boost aspects of immune function. It may also benefit the heart and kidneys and help to regulate blood sugar.
As with Epicor, I take 1 capsule per day and increase to 2 per day during higher-risk scenarios or if I feel like I might be coming down with something.
More info on Astragalus:
Update: it appears that the Astragalus that I normally take is sold out for the moment, likely due to a rush to buy immune-supporting supplements. Here are some good alternatives: https://amzn.to/2x01V1B
4) Vitamin C This is probably the most common supplement taken by people trying to avoid getting sick, or get over a sickness more quickly. Yes, there’s some evidence that it can help, and I do take it. That said, I have taken lots of Vitamin C over the years in attempt to avoid getting sick and it has not done nearly as good a job, for me at least, as the Epicor + Astragalus combination. But, certainly no harm in adding it in, and Vitamin C may have beneficial antioxidant and detoxifying effects as well.
So, there you go, supplements to keep your immune system functioning at a high level, something that is always important but may be especially important right now.
There is obviously no direct evidence that taking these will reduce your chances of catching the novel Coronavirus, or your ability to fight it off on the off-chance that you do catch it. However, based on 1) research that shows that these substances boost aspects of the immune system, and 2) my own and others’ anecdotal experiences suggesting that they reduce one’s chances of contracting viruses such as the cold and the flu, I personally think it is likely that they will be helpful. This could be especially true if you have to travel during this time - for example, I would take 2 Epicor and 2 Astragalus on a long flight. Obviously, you should also be making sure to wash your hands frequently and thoroughly, avoid touching your face, and to otherwise follow the advice of healthcare professionals.
Let me know if you have any questions or comments. To your good health!
Gavin
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