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When it comes to your overall health, a well-balanced diet should be the first line of defense to provide your body with the nutrients it needs to thrive. However, sometimes there are dietary restrictions or gaps which may form in your eating habits that leave your body lacking. It’s in these instances that supplements can be useful for providing your body with the vitamins and minerals it needs outside of your diet, boosting your immune system and offering you the energy to feel great throughout the day.
If you’ve been feeling lethargic recently or have noticed gaps in your diet which may be impacting your immune system, below we gathered the four supplements you should be taking daily to improve your overall health so you can look and feel your best. Just remember it’s always important to check with a doctor before implementing new supplements into your diet as some can have adverse side effects when taken in excess.
Vitamin C
One of the most well-known vitamins for improving the immune system, vitamin C is a great supplement to include in your diet across the board, even if you find yourself frequently eating citrus fruits. “Some individual case studies have found some benefit to integrating IV vitamin C in treatment and prevention of common illnesses like cold and flu, but more work will have to be done to make a solid determination,” explains RD Trista Best. Long-term consumption of vitamin C is generally safe, says Best, and while it is often found in foods such as oranges, peppers, and broccoli, taking this supplement regularly can help to fight off illness and keep uncomfortable symptoms at bay.
Probiotics
Essential healthy bacteria in the gut, probiotics can make a valuable addition to your diet for boosting your immune system and balancing your body. “These tiny microorganisms are essential for normal, healthy functioning of the body overall,” says nutritionist Lisa Richards. “Probiotics come in supplement and food forms, which contain beneficial bacteria. The gut is said to house the immune system, and the delicate balance of the microbiome is important to keep the immune system strong and operating efficiently.” There are a variety of probiotic options on the market to choose from, but Richards notes, “A probiotic should contain at least 10 billion CFUs for it to be useful for an adult, or at least 5 billion CFUs for children.”
Sulforaphane
Naturally found in cruciferous vegetables, this lesser known supplement provides notable benefits for your immune system. Inactive until consumed by the body, this supplement can help to reduce toxins and consequently limit inflammation so you can begin to feel your best all around. “I always recommend people continue to consume their vegetables, as they are packed with beneficial micronutrients, but if they want the true benefits of sulforaphane and a consistent daily source, taking a nutraceutical is the preferred strategy,” says Dr. Brian Cornblatt, Director of Consumer Clinical Research and Science at Nutramax Laboratories. An added bonus? Sulforaphane also works to support gut health, reducing constipation which may be causing inflammation.
Zinc
Not only can zinc help to improve your immune system, but your metabolism will also reap the benefits of this supplement in your day to day diet. Helping to treat colds and even stomach related illnesses such as diarrhea, zinc, which is naturally found in chicken and red meat, is a great daily supplement to take for an overall healthier body. You should check with a doctor before beginning to take zinc long term due to potential side effects that may arise, but if you feel yourself falling under the weather, this is one of the best supplements for fighting off cold symptoms once and for all. “Zinc can help with common cold symptoms. Researchers found that cold symptoms cleared up more quickly in people who took a zinc acetate lozenge containing 13.3 mg of zinc every 2–3 hours than those who did not,” reports Medical News Today. As we begin to venture out of our houses after over a year in isolation, this is the ideal supplement for keeping foreign germs at bay.
