Vitamins, Minerals, and Dietary Supplements for Immunity

Our immune system is constantly exposed to various challenges. Seasonal colds, environmental toxins and pathogens, stressful life situations, and poor dietary habits are just some of the factors our immune system must combat daily. To maintain our health, it’s crucial to strengthen our immune system. Immunity is a complex system influenced by many factors, but it is known that vitamins and minerals are essential for maintaining and boosting the immune system. In this article, we will explore the role of specific vitamins, minerals, and dietary supplements in supporting immunity and how to wisely integrate them into our daily routine for health preservation and enhancement.

Vitamins for Immunity

Several vitamins play a role in enhancing and maintaining a strong immune system, including vitamins A, D, E, C, B6, and B12. It is important to note that these vitamins do not act in isolation but work with other nutrients and bodily processes to keep the immune system in optimal condition. Therefore, it is essential to maintain a balanced and varied diet containing a diverse range of nutrients to ensure optimal immune support. In the following sections, we will focus more on vitamins A, D, and C, as their impact on immunity is particularly significant.

Vitamin C

Vitamin C is a powerful antioxidant and a cofactor for a family of biosynthetic and gene-regulatory enzymes. The best sources of vitamin C include camu camu, acerola, rosehip, citrus fruits, kiwi, strawberries, and papaya. Vitamin C contributes to immune defense by supporting various cellular functions and both innate and adaptive immunity. Here’s how vitamin C affects the immune system:

• Accumulation in Phagocytic Cells: Vitamin C accumulates in phagocytic cells, such as neutrophils, and can enhance chemotaxis, phagocytosis, the formation of reactive oxygen species, and ultimately the killing of microbes.
• Effect on Epithelial Barriers: It improves the synthesis and stabilization of collagen, lipid synthesis, and the differentiation of keratinocytes.
• Role in Apoptosis: Vitamin C is necessary for apoptosis (cell death) and the clearance of exhausted neutrophils from the site of infection by macrophages, reducing necrosis and potentially tissue damage.
• Effect on Lymphocytes: Although less clear, vitamin C has been shown to enhance the differentiation and proliferation of B and T lymphocytes, likely due to its effects on gene regulation.
• Impact on Inflammatory Mediators: It modulates cytokine synthesis and reduces histamine levels.

Vitamin C deficiency leads to weakened immunity and increased susceptibility to infections. In turn, infections significantly impact vitamin C levels due to heightened inflammation and metabolic demands. The impact of vitamin C on immunity has been confirmed by numerous studies. Meta-analysis has shown that daily supplementation of 200 mg or more of vitamin C is effective in reducing the severity and duration of colds and the frequency of colds. In another meta-analysis involving 3 controlled clinical trials (including 79 children and adults), the effectiveness of vitamin C as a single or multiple oral doses over different periods (1 g/day for 14 weeks, 2 g/day at two time points, and 5 g/day for 2 weeks) also demonstrated a significant reduction in the frequency and severity of the common cold, moderate to severe asthma, and sensitivity of the airways to histamine. Additionally, one study found that low intake of vitamin C, as well as other nutrients (vitamin A, potassium, beta-carotene), is significantly associated with the development of chronic obstructive pulmonary disease (COPD).

Vitamin D

Vitamin D is well-known for its crucial role in maintaining calcium and phosphorus homeostasis, which is essential for bone health. However, vitamin D also plays a very important role in supporting the immune system. Vitamin D is found in foods such as fish (tuna, mackerel, sardines, cod, salmon), shellfish, seafood, beef liver, egg yolks, and certain types of mushrooms, and can also be synthesized in our skin through exposure to sunlight. Vitamin D affects numerous immune system cells and can thus influence immune response regulation, have anti-inflammatory and antimicrobial effects, and support respiratory health, aiding the body’s defense mechanisms against autoimmune diseases. The ways in which vitamin D supports immunity include:

• Inhibition of B Lymphocyte Proliferation: Vitamin D inhibits B lymphocyte proliferation, blocks B lymphocyte differentiation and immunoglobulin secretion, and suppresses T lymphocyte proliferation. It also affects T lymphocyte maturation and facilitates the induction of T regulatory cells. These effects result in reduced production of inflammatory cytokines (IL-17 and IL-21) and increased production of anti-inflammatory cytokines, such as IL-10.
• Effect on Monocytes and Dendritic Cells: Vitamin D acts on monocytes and dendritic cells by inhibiting the production of inflammatory cytokines such as IL-1, IL-6, IL-8, IL-12, and TNF-α. Additionally, it inhibits the differentiation and maturation of dendritic cells, which is crucial in the context of autoimmunity.

One study found that vitamin D supplementation (100 µg) reduced the likelihood of respiratory tract infections. Furthermore, a meta-analysis indicated that vitamin D supplementation might lead to reduced mortality, decreased need for intensive care, and mechanical ventilation in COVID-19 patients, and is considered a beneficial adjunct therapy in treating this disease. Several studies have shown that lower serum levels of vitamin D are associated with the development of autoimmune diseases such as multiple sclerosis, type 1 diabetes, and rheumatoid arthritis.

Vitamin A

Vitamin A is a crucial fat-soluble vitamin essential for various bodily functions, including vision, reproduction, embryogenesis, and nervous system development. Additionally, it is extremely important for the strength of the immune system. Retinoic acid, the biologically active form of vitamin A, plays a key role in the development and regulation of the immune system. Retinoic acid influences immunity in several ways:

• Promotes T Lymphocyte Migration: It encourages the migration of T lymphocytes, regulates regulatory T lymphocytes, and maintains their homeostasis.
• Inhibits Pro-inflammatory Cell Development: It helps to prevent the development of pro-inflammatory cells.
• Increases Antibody Levels: It enhances the levels of antibodies—immunoglobulins (IgG, IgM, and IgA) in the serum, thus improving humoral immunity.
• May Reduce IgE Levels: It can decrease levels of immunoglobulin E (IgE), potentially reducing hypersensitivity responses prevalent in many autoimmune diseases.

A review article has shown that clinical trials indicate vitamin A supplementation reduces morbidity and mortality associated with various infectious diseases, such as measles, diarrhea, measles-associated pneumonia, HIV infection, and malaria. A 2021 study found that vitamin A supplementation (20 IU/g for 15 days) positively affected the immune response in individuals with asthma and allergic rhinitis, concluding that vitamin A supplementation could be beneficial for those suffering from these conditions. Another study showed that vitamin A supplementation reduces pro-inflammatory responses while increasing anti-inflammatory responses during pregnancy and lactation, making it a valuable dietary addition during these times if there is a deficiency. In any case, it is evident that vitamin A plays a significant role in enhancing immunity across different populations.

Minerals for Immunity

Similar to certain vitamins, specific minerals can also impact immune function and help strengthen immunity. The minerals zinc, selenium, and copper stand out for their influence on immune function, and we will discuss them further below.

Zinc

Zinc is an essential mineral crucial for many important functions in the body, including immune system support, growth and development, protein synthesis, reproduction, and wound healing. Sources of zinc include meat, seafood, nuts, seeds, dairy products, and whole grains. In cases of zinc deficiency, as well as for athletes and pregnant women due to increased zinc requirements, supplementation with this mineral can be beneficial. Zinc affects immunity in several ways:

• Essential for Cell Function: It is crucial for the normal development and function of immune cells, including neutrophils and natural killer (NK) cells.
• Affects Phagocytosis and Cytokine Production: Zinc deficiency impacts phagocytosis, the destruction of intracellular organisms, and cytokine production, as well as affects macrophages.
• Impairment of T and B Lymphocytes: Zinc deficiency adversely affects the growth and function of T and B lymphocytes.

Low zinc levels are associated with weakened immune function and poorer prognosis in various diseases, such as the common cold, sepsis, malaria, and other illnesses. It is believed that zinc supplementation can be beneficial for infections of the lower respiratory tract, diarrhea, pneumonia, or the common cold. Numerous studies have confirmed the role of zinc in boosting immunity. One study concluded that zinc supplementation over an 8-day period reduced the duration of the common cold and alleviated symptoms, particularly cough, headache, and nasal congestion. Another study found that supplementation with zinc (15 mg) and vitamin A (5000 IU) improved the efficacy of tuberculosis medications after 2 months of use. Furthermore, a study investigated how zinc supplementation combined with antibiotics affects COVID-19 prevention. It was discovered that the group receiving zinc and antibiotics had a significantly lower incidence of COVID-19 compared to those who did not receive zinc.

Selenium

Selenium is an essential micronutrient stored in various organs in the body: the thyroid, muscles, liver, kidneys, and both male and female reproductive glands. Major dietary sources of selenium include meat and meat products, fish, seafood, and whole grains, with the highest selenium content found in Brazil nuts. Selenium impacts immune function in several ways:

• Affects Both Types of Immunity: Selenium influences both innate (“unadapted”) and adaptive (“adapted”) immune systems.
• T and B Lymphocyte Function: T and B lymphocytes with selenium deficiency are less capable of proliferating in response to mitogens, and in macrophages, the synthesis of leukotriene B4—important for neutrophil chemotaxis—is impaired by this deficiency.
• Humoral Immunity: Selenium deficiency also affects the humoral system, for example, reducing levels of immunoglobulins G and M (IgG and IgM).
• Weaker Immune Response: Selenium deficiency leads to a weaker immune response.
• Anti-inflammatory Response: Adequate selenium intake is important for the body’s anti-inflammatory response.
• Endothelial Cells: In asthmatics, there is a pronounced selenium deficiency that results in increased expression of adhesion molecules, leading to higher adhesion of neutrophils.

One study found that supplementation with 200 µg of selenium daily for 10 weeks led to a reduction in inflammatory markers and an improvement in the quality of life for individuals with ulcerative colitis. Another study demonstrated that selenium supplementation (200 µg daily) during head and neck cancer therapy resulted in a significantly improved immune response, reflected in the ability of patients’ lymphocytes to react to mitogen stimulation, generate cytotoxic lymphocytes, and destroy tumor cells. This enhanced responsiveness was evident both during and after therapy. A 2015 review concluded that selenium supplementation can be a useful adjunctive therapy and strengthen the immunity of individuals with influenza, tuberculosis, and hepatitis C.

Copper

Copper is an essential trace element in the body, and changes in copper levels often indicate a pathological state. The impact of copper on immunity has been observed since the last century, and copper deficiency is believed to significantly affect the development and function of the immune system. Copper deficiency impacts the immune system in the following ways:

• Increased Sensitivity: Increased susceptibility to various pathogens.
• Neutrophil Function: Reduced number and impaired function of neutrophils.
• Macrophage Activity: Decreased antibacterial activity of macrophages.
• B Lymphocyte Function: Reduced ability of B lymphocytes to produce antibodies and diminished function of cytotoxic T lymphocytes and helper T lymphocytes.

Dietary Supplements for Immunity

In previous sections, we have established that the impact of vitamins and minerals on immunity is evident. Different vitamins and minerals enhance immune function in various ways, which is why it is important to take them in combination. Additionally, vitamins and minerals act synergistically with each other and with other substances that can boost immunity (such as beta-glucan, arabinogalactan, curcumin, and piperine). For this reason, it is often better to take supplements that contain multiple ingredients that work synergistically, achieving a better effect than individual vitamins or minerals alone. Hug Your Life has developed several products for your immunity, including: Beta Glucan Complex, ImmunoGalaktan, Vitamin D3 Natural Complex, Zinc Chelate Complex, NATURE’S MultiVitamins, Super C Antioxidant.

Beta Glucan Complex

Beta Glucan Complex is a unique product that contains beta-glucan, Curcumin C3 Complex®, dried olive leaf extract, as well as vitamins C and D, folic acid, zinc, and selenium. All ingredients work synergistically to significantly enhance immune function.

• Beta Glucan
  • Stimulates the production of bone marrow, and thereby leukocytes and platelets. Activates macrophages—cells that promote immune activity.
• Curcumin C3 Complex®
  • A patented curcumin that is currently the most clinically researched curcumin brand on the market.
  • Has strong anti-inflammatory, antioxidant, antiviral, and antibacterial properties, supports a healthy immune system, and inhibits destructive enzymes in joints and tissues.
• Dried Olive Leaf Extract:
  • A superb source of polyphenolic, biologically active compounds including oleuropein—the most active medicinal compound from olive leaves, associated with therapeutic effects such as strengthening the immune system.
• Vitamins C, D3, folic acid, zinc, and selenium Work synergistically to boost immunity.

Beta Glucan Complex is recommended for individuals with weak immune systems who are prone to frequent infections.

ImmunoGalaktan

ImmunoGalaktan contains synergistic active ingredients of natural origin—larch tree (natural source of arabinogalactan), beta 1,3/1,6 glucan from yeast, licorice root, reishi mushrooms (natural sources of polysaccharides), Siberian ginseng rhizome, vitamin D3, and minerals zinc, copper, and selenium. What makes this product unique is the compatibility of arabinogalactan and beta-glucan, which provide a natural shield against external factors. Clinical studies have shown that using arabinogalactan reduces the likelihood of cold symptoms and strengthens immune function by stimulating immune cells. On the other hand, beta-glucan stimulates natural killer (NK) cells and macrophages, promoting the release of anti-inflammatory cytokines. Additionally, the synergy of vitamin D3 and the added minerals further enhances immune system function. ImmunoGalaktan is intended for individuals who are prone to infections and colds and wish to naturally strengthen their immunity.

NATURE’S MultiVitamin’s

NATURE’S MultiVitamins combines the best of nature. It is rich in natural vitamin sources from carefully selected plants that benefit the entire body. By using natural dietary supplements derived from plant extracts, we introduce complete vitamin combinations into our bodies, ensuring optimal utilization. This product features the synergy of 20 plants and 13 vitamins!
NATURE’S MultiVitamins contains the following vitamins:

• Vitamins A, B6, B12, C, D3, Folic Acid: Contribute to normal immune system function.
• Vitamins B1, B2, B3, B6, B12, C, Biotin, Pantothenic Acid: Support normal energy metabolism.
• Vitamins B2, B3, B6, B12, C, Pantothenic Acid: Help reduce fatigue and exhaustion.
• Vitamins C, E, B2: Contribute to protecting cells from oxidative stress.

NATURE’S MultiVitamins is designed for individuals prone to colds and infections, as well as those who want to consume a daily natural vitamin boost to compensate for any vitamin deficiencies.

Super C Antioksidant

Super C Antioxidant is a combination of vitamin C and antioxidants. It contains a blend of four superfruits: camu camu and acerola, which are excellent sources of natural vitamin C, and chokeberry and acai, which are rich in beneficial antioxidants. Although natural and synthetic vitamin C are identical in chemical structure and functions, natural vitamin C is often preferred. This is due to the additional synergy of many other nutrients and phytochemicals that further contribute to health benefits. Some studies have also shown that natural vitamin C products containing bioflavonoids are absorbed more easily and effectively than synthetic vitamin C. Vitamin C:

• Contributes to normal immune system function.
• Supports normal energy metabolism.
• Helps reduce fatigue and exhaustion.
• Protects cells from oxidative stress.
• Enhances iron absorption
• Contributes to collagen formation

Super C Antioxidant is intended for:

• Individuals with weakened immune systems.
• Smokers – Smoking can increase the body’s need for vitamin C.
• Athletes – Intense physical activity may increase the need for vitamin C and antioxidants due to higher free radical production.
• Anyone looking to regularly use natural dietary supplements.

Zinc Chelate Complex

Zinc Chelate Complex contains a combination of four highly absorbable forms of zinc chelates with a daily dose of 15 mg (150% of the recommended daily intake), ensuring maximum bioavailability. In addition to various chelated forms of zinc, each capsule includes a blend of natural active ingredients – rosehip fruit extract (a natural source of vitamin C), shiitake mushroom extract, and chlorella algae extract (natural sources of zinc minerals). Zinc Chelate Complex contains:

• Zinc and Vitamin C: Contribute to normal immune system function and protect cells from oxidative stress.
• Vitamin C: Helps reduce fatigue and exhaustion, and supports normal nervous system function.

It is intended for individuals who:

• Have a weakened immune response.
• Experience chronic fatigue and exhaustion.
• Want to reduce the negative effects of free radicals.
• Prefer to regularly use natural dietary supplements.

Vitamin D3 Natural Complex

Vitamin D3 Natural Complex is a dietary supplement that combines vitamin D3 (cholecalciferol) with a blend of 4 natural active ingredients, providing a high daily dose of 2000 IU (50 µg = 1000% RDI). The product is further enriched with extracts of Icelandic lichen, shiitake mushrooms, spirulina, and alfalfa, all of which contribute to a stronger immune response.

• Icelandic Lichen
  • A symbiotic association of fungi and algae rich in vitamin D (up to 87 μg/100 g). It contains substances such as pectin, B vitamins, provitamin A, and usnic acid and is considered a plant antibiotic.
• Shiitake Mushrooms
  • Among the best natural sources of vitamin D. Just 5 g of shiitake mushrooms, the recommended daily dose, contains up to 24 μg of vitamin D. Shiitake mushrooms are believed to enhance immune defense and have strong anti-inflammatory properties.
• Spirulina Algae
  • Contains a range of essential nutrients: a protein complex that is nearly 95% usable in the human body, vitamin D, beta-carotene, as well as chlorophyll and phycocyanin.
  • It has been shown to help repair damage caused by free radicals.
• Alfalfa (Lucerne)
  • A perennial plant with a deep root system that can grow over 9 meters, allowing it to draw rare and rich minerals that are not available to most plants.
  • Rich in proteins, calcium, and other minerals as well as vitamins D, B, C, E, and K.
  • Contains significant amounts of isoflavones – the main form of phytoestrogens.

Vitamin D3:

• Contributes to normal immune system function.
• Supports normal muscle function.
• Helps maintain normal bones and teeth.

Vitamin D3 Natural Complex is intended for individuals who:

• Have a weakened immune response.
• Do not spend enough time in the sun.
• Wish to improve bone and dental health and maintain muscle health.
• Prefer to regularly use natural dietary supplements.

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