Getting to know your immune system
Your immune system puts in the hard work to keep you feeling good. It prevents germs and other invaders, such as bacteria, viruses, fungi, parasites, and cancer cells, from entering your body, while also adapting to new threats.1
To fight off harmful germs, the immune system uses physical barriers like skin, specialized immune cells, and antibodies that target pathogens directly.2 Your immune system also helps repair damage caused by insults like pollution and natural toxins in some foods (like carotatoxin in carrots, persins in avocados, glycoalkaloids in potatoes, and lectins in beans).2
There are several important types of immune cells, including five types of white blood cells that are commonly measured: neutrophils, lymphocytes, monocytes, basophils, and eosinophils.3 The immune system operates in a coordinated way to tackle various environmental threats, making it essential for maintaining good health.3
Natural Immunity vs Adaptive Immunity
Natural, or “innate” immunity is the defense system you’re born with. It acts as your body’s first line of protection, immediately attacking any foreign invaders. This type of immunity is natural however, the cells involved in innate immunity aren’t able to identify specific invaders or remember them for future protection.1,4 This is when adaptive, or "acquired" immunity steps in.
Adaptive immunity is the protection your body develops over time through exposure to germs. Certain white blood cells, known as lymphocytes, are able to recognize specific invaders and identify when they are foreign to your body.1
What makes a robust immune system so rewarding?
A strong immune system ensures your body’s defense team operates smoothly. Most of the time, you don’t realize the protection your immune system delivers. It works silently behind the scenes and springs into action whenever potential threats are detected.
A strong immune system does more than just keep you healthy; it also helps you recover quickly from illness or injury, keeps your skin clear and healthy, and promotes strong hair and nails. Keep in mind that while caring for your immune system is universally beneficial, the impact can vary from person to person.
What can weaken your immune system’s defense?
Generally, your immune system excels at keeping disease-causing microorganisms at bay. However, there are times when it falls short, and a germ can sneak through and make you sick. Many factors can weaken your immune system and make you more prone to infections.
It’s important to remember that it’s not about having a stronger immune system, but a balanced one. An overactive immune response can be as problematic as a weak one. Your immune system may try to fight off an invader when there’s no real threat, or continue attacking long after the invader has been removed.
Overactive immune responses can lead to conditions like autoimmune diseases (when your immune system attacks its own healthy cells) or allergic reactions (when your body overreacts to the presence of a substance that is normally harmless).1 Over the past few decades, there has been a notable increase in the occurrence of eczema (atopic dermatitis), food allergies, and asthma.5
Can you level up your immune system?
Boosting your immunity sounds appealing, but pinpointing a single effective approach has proven difficult. Think of the immune system as a team of organs, white blood cells, and proteins working together. For your system to effectively do its job, it must remain balanced and coordinated.1 Because the immune system is complex, there isn't a quick and easy fix that works universally for strengthening it.
To keep your immune system performing at its best, start with a healthy lifestyle. Committing to basic wellness practices is the most effective approach to keep your immune system running smoothly. Your entire body functions best when it’s shielded from environmental stressors and supported by healthy habits.
A few general tips to help keep your immune system running smoothly include eating nutritious whole foods, getting enough sleep, exercising regularly, keeping your hands clean, and managing stress.1,6-8 On the flip side, unhealthy habits like drinking and smoking can undermine its effectiveness by making your immune system work harder against germs and reducing your body’s ability to fight off diseases.9-11
Unlock the perks of a powerful immune system
Life's chaos and stress can be overwhelming, and factors beyond your control may impact your immune system. At times, you may feel your immune system could benefit from additional support. For most people, a well-balanced diet provides the essential minerals needed to help keep you feeling healthy. However, an increasing number of individuals are at risk of mineral deficiencies, including those with chronic illnesses, older adults, and those on vegetarian and vegan diets.12
For individuals with deficiencies in essential vitamins and minerals, things like infections, stress, and pollution can make this problem worse by using up the already low levels of nutrients they do have. Not getting enough essential vitamins and minerals can make common infections like measles, pneumonia, and diarrhea more dangerous and increase the risk of serious illness or death. 2
Various nutrients and supplements can have a positive impact on a healthy immune system. The significance of utilizing micronutrients (vitamins) in the immune system comes from early studies on vitamin C deficiency and its link to scurvy.2 Here’s what we’ve learned about some of these widely used supports.
Zinc deficiency has been shown to temporarily weaken your immune system and disrupt your body’s long-term ability to manage inflammation.13 Studies have shown that zinc supplementation can shorten the duration of a cold by just over 2 days, which could help reduce the burden of common colds in healthy adults. Zinc might also help lower the chance of how often you catch a cold.14
Vitamin C has been extensively studied for its effectiveness in preventing colds. Evidence shows that taking vitamin C regularly can shorten the duration of a cold by about 8% and lessen cold symptom severity.14
Vitamin D, often called the "sunshine vitamin," is a powerful nutrient that supports the immune system in various ways, including supporting gut bacteria balance and gut lining health, as well as protecting the lungs from infections.2 Multiple studies have shown Vitamin D helps to reduce the chance of how often you catch a cold.14 Vitamin D deficiencies have been linked to a risk of infections and autoimmune disorders.15
Selenium is an essential trace element needed for a healthy immune system, and also acts as an antioxidant, strengthening the body’s defenses against bacteria, viruses, and cancer cells.2 It plays a key role in managing inflammation and immune responses through various selenoproteins. Deficiency in selenium can cause reduced immune function, heart disease, muscle issues, joint problems, some cancers, and viral illnesses. It’s important to note that supplementation is most likely to be beneficial for individuals who are deficient.12,13
Probiotics contain “good bacteria” that help maintain gut health and also impact how the immune system functions and is regulated. Lactobacillus species probiotics are frequently used to treat digestive issues, enhance immune health, and maintain immune system strength. Although the precise mechanisms are not entirely clear, current studies indicate that probiotics might help reduce gut permeability and have an impact on immune system function.17 There is increasing evidence that probiotics can boost immune function and support overall health.4
Additional micronutrients that work together to support the immune system include Vitamin A, Vitamin B6, Vitamin B12, copper, echinacea, elderberry, folate, garlic, iron, and magnesium.2,13,18,19 Seasonal Support combines vitamin B6, B12, zinc, elderberry, and echinacea for optimal seasonal assistance.
Lasting impressions for looking after your immune system
Although no one supplement is likely to be a cure-all, ongoing research is exploring how elements such as diet, exercise, age, and stress impact immune function. One thing we know for sure, looking after your immune system offers a boost to your well-being.
The information expressed on this webpage does not constitute an attempt to practice medicine nor does it establish a doctor-patient relationship. Content on the site is for informational and educational purposes only. The information expressed is not meant to replace you working with a physician or health care practitioner.
Information and statements have not been evaluated by the U.S. Food & Drug Administration (FDA) and are not intended to diagnose, treat, cure or prevent any disease or be used as the basis for treating a particular symptom or disease. Any products discussed or endorsed are not intended to diagnose, treat, cure or prevent any diseases or be used as the basis for treating a particular symptom or disease. If you have specific healthcare concerns or questions about the products displayed, contact your licensed healthcare professional for advice or answers.
References:
1. Immune System. Cleveland Clinic; 2023. 20 October 2023. 2024. Accessed 12 August 2024. https://my.clevelandclinic.org/health/body/21196-immune-system
2. Gombart AF, Pierre A, Maggini S. A Review of Micronutrients and the Immune System-Working in Harmony to Reduce the Risk of Infection. Nutrients. Jan 16 2020;12(1)doi:10.3390/nu12010236
3. Nicholson LB. The immune system. Essays Biochem. Oct 31 2016;60(3):275-301. doi:10.1042/EBC20160017
4. Wang X, Zhang P, Zhang X. Probiotics Regulate Gut Microbiota: An Effective Method to Improve Immunity. Molecules. Oct 08 2021;26(19)doi:10.3390/molecules26196076
5. Eslami M, Bahar A, Keikha M, Karbalaei M, Kobyliak NM, Yousefi B. Probiotics function and modulation of the immune system in allergic diseases. Allergol Immunopathol (Madr). 2020;48(6):771-788. doi:10.1016/j.aller.2020.04.005
6. Irwin MR. Sleep and inflammation: partners in sickness and in health. Nat Rev Immunol. Nov 2019;19(11):702-715. doi:10.1038/s41577-019-0190-z
7. Carlsson E, Frostell A, Ludvigsson J, Faresjö M. Psychological stress in children may alter the immune response. J Immunol. Mar 01 2014;192(5):2071-81. doi:10.4049/jimmunol.1301713
8. Dhabhar FS. Effects of stress on immune function: the good, the bad, and the beautiful. Immunol Res. May 2014;58(2-3):193-210. doi:10.1007/s12026-014-8517-0
9. Sarkar D, Jung MK, Wang HJ. Alcohol and the Immune System. Alcohol Res. 2015:153-5. vol. 2.
10. Qiu F, Liang CL, Liu H, et al. Impacts of cigarette smoking on immune responsiveness: Up and down or upside down? Oncotarget. Jan 03 2017;8(1):268-284. doi:10.18632/oncotarget.13613
11. Saint-André V, Charbit B, Biton A, et al. Smoking changes adaptive immunity with persistent effects. Nature. Feb 2024;626(8000):827-835. doi:10.1038/s41586-023-06968-8
12. Weyh C, Krüger K, Peeling P, Castell L. The Role of Minerals in the Optimal Functioning of the Immune System. Nutrients. Feb 02 2022;14(3)doi:10.3390/nu14030644
13. Stefanache A, Lungu II, Butnariu IA, et al. Understanding How Minerals Contribute to Optimal Immune Function. J Immunol Res. 2023;2023:3355733. doi:10.1155/2023/3355733
14. Wang MX, Win SS, Pang J. Zinc Supplementation Reduces Common Cold Duration among Healthy Adults: A Systematic Review of Randomized Controlled Trials with Micronutrients Supplementation. Am J Trop Med Hyg. Jul 2020;103(1):86-99. doi:10.4269/ajtmh.19-0718
15. Johnson CR, Thacher TD. Vitamin D: immune function, inflammation, infections and auto-immunity. Paediatr Int Child Health. Nov 2023;43(4):29-39. doi:10.1080/20469047.2023.2171759
16. Barrea L, Muscogiuri G, Frias-Toral E, et al. Nutrition and immune system: from the Mediterranean diet to dietary supplementary through the microbiota. Crit Rev Food Sci Nutr. 2021;61(18):3066-3090. doi:10.1080/10408398.2020.1792826
17. Bungau SG, Behl T, Singh A, et al. Targeting Probiotics in Rheumatoid Arthritis. Nutrients. Sep 26 2021;13(10)doi:10.3390/nu13103376
18. Zakay-Rones Z, Thom E, Wollan T, Wadstein J. Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections. J Int Med Res. 2004;32(2):132-40. doi:10.1177/147323000403200205
19. Rondanelli M, Miccono A, Lamburghini S, et al. Self-Care for Common Colds: The Pivotal Role of Vitamin D, Vitamin C, Zinc, and. Evid Based Complement Alternat Med. 2018;2018:5813095. doi:10.1155/2018/5813095
