Optimizing Your Immune System

Dear Patients and Friends,

There is a lot that we know about nutrients and supplements and their role in keeping our immune system, our mind and the rest of our body functioning at optimal levels. Now more than ever, we all need to ensure we are getting enough of these vital nutrients. Here is a quick guide to some essential vitamins and supplements that we at South Florida Integrative Medicine recommend our patients keep in mind:

Zinc: Zinc is a mineral which helps with immune function and metabolism. Food sources of zinc include meat, chicken and fortified cereals. Zinc is commonly used to fight colds, and zinc lozenges have become popular as they have been shown to shorten the length of colds. There is evidence that suggests that zinc could have protective effects against COVID-19 because it’s role in boosting anti-viral immunity and reducing inflammation.

Vitamin D: Vitamin D is important for immune system function, bone growth, mood regulation and reducing inflammation. Vitamin D is found in certain fish, beef liver and egg yolks, as well as vitamin-D fortified foods such as milk and fortified orange juice. Many of us do not get enough vitamin D from the foods we eat, so we rely either on supplements or sun exposure to reach the needed levels. Many of us might not be getting as much time outdoors as we should, which puts us at an increased risk for Vitamin D deficiency.

Vitamin C: Vitamin C is well known to help immune function and help fight off colds and other viruses. It is an important antioxidant which helps with the body’s healing process. It also aids in the absorption and storage of iron. Our bodies do not naturally produce vitamin C, so we need to get it from foods or supplements. Good sources of vitamin C include citrus fruits, berries, tomatoes, peppers, cruciferous vegetables and spinach.

Magnesium: Magnesium plays a very important role in muscle, nerve cell and energy production. Magnesium has been shown to boost mood and decrease headaches, anxiety and irritability.  Nuts, whole grains, legumes, leafy vegetables and some dairy products are good sources of this important mineral. Many adults do not get enough magnesium in their diets. Magnesium supplements come in many forms, each having a different indication and level of absorption, and too much could lead to gastrointestinal upset- consult your doctor to find the right form for you.

Omega-3 fatty acids: Omega-3s are superheroes when it comes to supplements, as they have been shown to lead to health benefits across the board. Omega-3 fatty acids are excellent at reducing inflammation, keeping your immune system well-regulated, lowering your blood pressure, triglycerides, preventing against blood clots, and keeping your gut healthy. Omega-3s are also vital to keeping our brain cells in good health and have been shown to help with depression, anxiety and even ADHD. They are found in many fish, nuts and some seeds. It is generally a good idea to add a good quality Omega-3 supplement to your daily regimen in order to obtain maximum benefits.

Curcumin: Curcumin is the main active ingredient in turmeric, which has been used for thousands of years for its medicinal properties. It has become more popular in the US, as we have been learning of its powerful anti-inflammatory and immune-regulating properties.  Though turmeric containing foods and drinks are quite tasty, most of these do not contain the amount of curcumin needed to produce its desired medicinal effect. Therefore, if you want to use turmeric or curcumin as an anti-inflammatory, it is wise to invest in a reliably sourced, high quality curcumin supplement.

Although none of these supplements will prevent you from catching or spreading COVID-19, they can improve your body’s natural immune response as well as its ability to heal and fight off inflammation. There are many brands and doses of different supplements available, and the right dose will depend on your particular health history and medications. Many supplements, including some of the ones above, can be toxic in high doses. Please consult your doctor prior to starting any new supplement, so she or he can recommend a supplement and dose that is both right and safe for you.

Warmly,

Georgette De Jesus, MD