4 Immune Boosting Supplements to Take in the Winter
- BrainMD Life
During the cold months, many of us worry about becoming sick. Taking supplements in the winter can help get your immune system through harsh times. While healthy habits, like washing your hands throughout the day, will help maintain your overall well-being, specific vitamins and nutrients can help your immune system ramp up its defense against attack.
Follow these healthy lifestyle habits and use supplements to boost your immunity over the winter...
Vitamins, Minerals & Other Supplements to Take in the Winter
Lifestyle changes are difficult to implement during the winter season, which can make us especially vulnerable to illness. The New Year is the perfect time to make a resolution to stay healthy and developing a supplement routine is nutritional insurance for winter wellness.
These supplements provide ingredients with proven benefits for aiding the immune system and can be especially beneficial over the winter. Consider taking:
NeuroVite Plus Multivitamin
This enhanced multiple vitamin-mineral combination is a great way to support your immunity during the winter and all year round. Our immune system consists not only of tissues and organs, but also of single cells that are posted as early warning sentries around the body or circulate with the blood for rapid action against intruders. The entire system needs a broad array of vitamins and essential minerals, supplied at high purity and potency by NeuroVite Plus. Without sufficient quantities of these numerous nutrients, the single immune cells lose their mobility and their ability to attack foreign agents. Prominent among these immune system nutrients are Vitamins A, C, D, E and all the B vitamins. The minerals zinc, selenium and manganese are essential for antioxidant enzymes that protect the immune cells against self-destruction. The Organic Fruit and Vegetable Blend also aids the immune system, while the Proprietary Brain Boosting Blend helps your brain and immune system work in harmony. BrainMD recommends this product to everyone as their foundational dietary supplement.
Vitamin D3 5000
This vitamin is crucial for healthy immune regulation and inflammatory response. Whether made in the skin or taken as a supplement, vitamin D3 becomes converted to a hormone with diverse health actions. Vitamin D receptors sensitive to this hormone are found in immune cells and throughout the immune system. Vitamin D deficiency has been linked directly to illness in winter, which is the season when the skin gets less sunshine and makes less vitamin D. Supporting immunity is just one of the numerous vital functions of vitamin D. BrainMD offers a 5000 International Unit Vitamin D3 which raises your levels on just one softgel a day!
Magnesium
As a mineral essential for energy and for cell activation, magnesium is crucial to healthy immune function and healthy inflammatory response. More than half of all Americans aren’t getting enough magnesium from their foods, and BrainMD’s Magnesium Chewables provide 150 milligrams of magnesium per sugar-free, orange flavored tablet. Supplementing with magnesium also supports memory and mood, blood vessel health, blood sugar regulation, and muscle relaxation, while enhancing sleep quality.
Omega-3 Power
Besides being fundamental to the health of all our cells, tissues and organs, the omega-3 fatty acids EPA and DHA are required for the initiation and continuation of healthy inflammatory responses, which involve a variety of immune cells. The brain’s immune cell population seems especially dependent on these nutrients. BrainMD developed Omega-3 Power, a highly concentrated fish oil that effectively raises the Omega-3 Index, a very important health marker. It’s produced from sustainably harvested fish, is tested to exclude 250 potential pollutants, and doesn’t have any of the unpleasant taste or reflux sensation that other fish oils have.
How Else Can I Boost My Immune System?
Aside from taking scientifically developed supplements to aid with common deficiencies, healthy habits are also crucial. Your immune system is very complicated due to its whole-body network of cells, tissues and organs. To make positive changes in your life, it’s important to approach your immune system holistically.
1. Decrease Stress
If you’ve been sick several times or for several months, consider if this period was also a very stressful one personally or for other reasons. To give your body a break from stress hormones such as cortisol, which can lower your immunity, learn when it’s time to take a break. Participate in a daily routine to relax, such as listening to music or meditating.
2. Eat Healthy
Eating a balanced diet is common sense for overall well-being. You are what you eat, and your body requires the right fuel to get you through the day without trouble. Some foods with added benefits for your immune system and for healthy inflammatory response include: mushrooms, organically grass-fed lean meats, poultry, salmon, tuna and other cold-water fish, sardines, garlic, broccoli, ginger, spinach, citrus fruits, beans and other legumes, brazil nuts (rich in selenium) and almonds.
3. Get Plenty of Rest
Adults require varying levels of sleep, but studies indicate a minimum of 7 hours per night is best. Those with a compromised immune system should try to get more sleep. Deep rest stimulates the immune system and prepares you for the next day.
When making a resolution to begin a winter supplement program, make sure to continue taking your supplements through the winter rather than stopping too soon. The effects of taking supplements build up over time. Plus, the same supplements we’re recommending for the winter will continue to build your immunity during all the seasons of the year! To naturally boost and maintain your immune system on the healthiest level, it’s important to create healthy habits for overall well-being.
At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
Meet Our Expert
Dr. Parris Kidd
Dr. Parris Kidd, Ph.D., is a pioneering authority in nutritional medicine with a background in zoology and cellular biology from UC Berkeley. His work includes influential research on brain nutrients like PS and GPC, award-winning supplement formulations, and extensive publications. Formerly Chief Science Officer at leading supplement companies, Dr. Kidd is widely respected for his contributions to nutritional science and his commitment to integrity.
While the warmer months promote the proliferation of bugs (insects), the colder months can encourage the spread of other kinds of bugs (colds/flus/viruses).
Though there’s no surefire way to avoid getting sick, enhancing your immune system is a smart place to start. Vitamins, essential minerals, and other nutrients are needed by the immune system to help protect your body from billions of potentially harmful bacteria, viruses, and other germs.
Some home remedies that support healthy immunity include such staples as garlic, ginger, and echinacea. But these aren’t essential for the immune system to work. Recent research¹ has underscored the potential synergetic effects of essential nutrients – such as vitamin C, vitamin D3 and zinc – in supporting the immune system.
Let’s take a closer look at the benefits of this potent vitamin/mineral trio.
Why Experts Say You Should Take Vitamin C, Vitamin D3 and Zinc for Immunity
Vitamin C
Vitamin C (ascorbic acid) is essential for human life. Many enzymes in our brain and body need vitamin C to do their jobs.
Since the body can’t make vitamin C, we must get it from our diet. U.S. Govt surveys indicate a substantial percentage of Americans aren’t getting adequate amounts of vitamin C.
Vitamin C is the best-studied and understood antioxidant: a substance that readily donates electrons to neutralize potentially damaging oxidative “free radicals.” As our cells use oxygen to make energy, they create oxygen free radicals, which must be tightly controlled or they can destroy DNA, proteins, and other key cell components.
As a cornerstone of our natural antioxidant defense system, vitamin C helps to defend against free radicals and the many toxins that can enter the body via the air, water, or foods. Infectious agents also make toxins in the body, against which vitamin C provides an adequate defense.
Trouble on the High Cs
In centuries past, sailors on long voyages often would run out of fresh food and become malnourished – depleted in vitamins and minerals. Many would develop scurvy, a life-threatening vitamin C deficiency.
It’s almost unthinkable that in the land of orange juice and SunnyD, many Americans are deficient in this essential vitamin. Sadly, those beverages often are loaded with sugar (which blocks vitamin C absorption), and many have less vitamin C than you think. Orange juice, for example, may have only 10 milligrams of vitamin C per glass, so you’d have to drink at least 9 glasses of it to get the bare minimum of vitamin C you’d need for that day.
Tablet or chewable supplements also can contain sugar (most gummies are loaded with it), and many provide minimal or no vitamin C benefit to the consumer.
Vitamin C and Immunity
Much of our immune system consists of mobile single cells that circulate with the blood or patrol our tissues looking for hostile invaders. They need high levels of vitamin C to power their movements. Without sufficient C, they’re unable to do their job.
Many of the circulating immune cells produce highly toxic free radicals to destroy bacteria, viruses, or other harmful agents. These need to carry high internal levels of C to protect them against accidental self-destruction. The solid tissues of the immune system also need C for optimal function.
Recommended Daily Vitamin C
Recently, the recommended Daily Value for intake of vitamin C was raised to 90 mg per day. Sugary drinks or foods are unlikely to provide that much functional vitamin C. Unless you have a well-balanced diet rich in citrus fruits you may be at risk of not obtaining sufficient vitamin C.
So, how can you ensure that you get enough of this essential nutrient? To protect against vitamin C deficiency and to fuel better brain health, neurotransmitter production, and antioxidant protection, try BrainMD’s Neuro-C Liposomal Vitamin C, which provides 1000 mg of liposomal vitamin C per serving.*
Vitamin D
Vitamin D primarily has been known for building bones. However, intensive clinical research in recent years established that this is a highly potent vitamin that becomes converted to a hormone essential for overall brain and body health. Optimal vitamin D3 levels can help improve your mood, boost your brain function, and generally improve your well-being.
Sometimes referred to as the “sunshine vitamin,” vitamin D3 promotes the actions of serotonin, dopamine, and other key brain neurotransmitters. It also is involved in the healthy regulation of thousands of human genes. And it’s crucial for immunity.
After it’s made in the skin as vitamin D3 (cholecalciferol), it becomes converted by the liver and kidney into a “secosteroid” hormone (calcitriol) that has receptors in practically all our tissues. It’s so important to brain function that its receptors are distributed throughout the brain. This powerful hormone regulates not only the brain but the heart, circulation, gut, liver, pancreas, immune system, and other organ systems.
Vitamin D3 is critical for a healthy pregnancy. It also plays a critical role in the brain’s early development, its ongoing maintenance, and its functions that underlie healthy mood and basic cognition, such as learning and making memories.
The Vitamin D Challenge
Getting necessary amounts of vitamin D can be particularly challenging during the winter season – typically from November to March – when there are fewer hours of sunlight and when the sun itself is less intense. This is particularly true if you live in the northern half of the US.
Due to colder temperatures and inclement weather, the tendency for many people is to stay inside where it’s warm and hunker down for the winter. However, failure to get enough vitamin D, as well as exercise, can lead to health problems and other mental and physical difficulties. For individuals who struggle with low mood during the winter, the colder months can produce feelings of melancholy and anxiousness.
Vitamin D and Immunity
Vitamin D receptors are found all over the body, including the immune cells. Research² has shown that vitamin D deficiency or insufficiency contributes to the seasonal nature of cold and flu outbreaks – less sunlight means less vitamin D production in the skin, which is linked to lower immunity and the possibility of more illness.
Exciting new research suggests vitamin D3 may help safeguard against difficulties with upper respiratory function.³ Currently there at least 35 randomized controlled clinical trials underway on vitamin D for its respiratory and immune benefits.
Avoid Vitamin D3 Deficiency
Though definitions of vitamin D deficiency can vary, experts agree that it has nearly reached epidemic status. Analysis of the ongoing national survey data from the US Centers for Disease Control indicate over 95% of Americans may not be getting sufficient vitamin D; of those who took supplements, 65% weren’t getting enough D.
Unfortunately, vitamin D deficiencies are becoming more and more common, in part because we’re spending more time indoors due to at-home restrictions. Also, with the current high level of concern about possible skin damage from sun exposure, many people cover up or use so much sunscreen that the sun cannot access their skin to make vitamin D3.
Low levels of vitamin D have been associated with low mood and behavioral difficulties in children, and psychological difficulties, such as feelings of anxiety, in adults. Vitamin D supplementation is consistently linked to a higher quality of life and better well-being as we age.
Recommended Daily Vitamin D
In the US, the current recommended daily dose of vitamin D is 400 IU. However, most experts agree that this is well below the physiological needs of most individuals. Some experts have suggested that all adults take at least 2000 IU of vitamin D daily, but for many people, this daily dose doesn’t raise their vitamin D3 levels into a healthy range.
BrainMD’s Vitamin D3 supplement has 5000 IU, which is significantly more than the average vitamin D supplement on the market.* Research shows that increasing the daily intake to 5000 IU per day will help ensure that you get the right amount of absorption so you can feel the benefits long-term.*
Zinc
This mineral is essential for the functioning of at least 2000 enzymes and other proteins essential for our life processes. Zinc is essential for healthy development of the brain and other organs. All our cells need zinc to maintain the structure of their DNA and the actions of their genes, but also for a diverse array of other essential cell functions.
Zinc is crucial for the body’s antioxidant defenses. It’s structurally built into the enzyme superoxide dismutase (SOD), and is essential for the functioning of this enzyme, which is our first line of defense against free radical toxins. This mineral is also urgently needed during pregnancy and for childhood development, sexual maturation, and male fertility.
The Missing Zinc
Substantial numbers of Americans are at risk for zinc deficiency. In the U.S. and other industrialized countries, the demographic most likely to be zinc deficient is the elderly (up to 1 in 4 of those over age 60).
Deficiency of zinc allows oxygen free radicals originating in the mitochondria to threaten our antioxidant defenses, which creates oxidative stress. Zinc deficiency also allows increases in immune system messenger proteins – cytokines – that tend to promote inflammation.
Zinc deficiency can be due to inherited mutations, but most often is related to inadequate dietary intake and/or excessive loss from the body. Whatever its origins, zinc deficiency can pose very serious health challenges.
Zinc and Mood
In the U.S., at least 1 in 5 people experience serious mood problems and at least 1 in 4 experience serious feelings of anxiousness. Results from 6 double-blind randomized, controlled trials suggest supplementing with zinc can improve mood.
People with mood problems typically have low blood levels of zinc. Zinc is documented to improve mood in controlled human clinical trials and supplementing with zinc often enhances mood. It’s also important for attention in children.
Zinc and Immunity
Poor zinc status can cause immune problems in adults, particularly in the elderly, which often can be fixed by zinc supplementation. Older persons with digestive problems that impair their dietary nutrient absorption may avoid zinc deficiency by taking supplemental zinc.
In children, zinc deficiency has been linked to problems with the immune functioning of the lower respiratory tract. In a clinical trial, correcting the zinc deficiency with zinc glycinate improved the problem.
Recommended Daily Zinc
The zinc Tolerable Upper Level (UL) developed by the U.S. government is 40 mg per day for age 19 years and older, and 34 mg per day for ages 14-18 years. If consumed at more than 50 mg per day for a period of weeks, zinc can begin to lower the body’s copper levels.
BrainMD’s Neuro Zinc supplies 25 mg of zinc in one capsule. This product isn’t intended for children under age 14, because their UL is set below 25 mg per day.
Neuro Zinc is a pure and effective source of zinc.* It’s well absorbed and gentle on the stomach.*
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Daily Immune Essentials
When taken together, vitamin C, vitamin D3 and zinc are a potent combination for delivering many health benefits, including immune support:
Neuro-C Liposomal Vitamin C – advanced brain and immune defense*[wc_spacing size="15px" class=""][/wc_spacing]
Vitamin D3 5000 – highly-potent and pure vitamin D3*[wc_spacing size="15px" class=""][/wc_spacing]
Neuro Zinc – a mineral vital for health and survival*[wc_spacing size="15px" class=""][/wc_spacing]
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These supplements support each other’s actions to offer maximum immune protection, so add them to your health regimen today!*
At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your immunity and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
*These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References
1. Name, J. J., Souza, A. C. R., Vasconcelos, A. R., Prado, P. S., & Pereira, C. P. M. (2020). Zinc, vitamin D and vitamin C: Perspectives for COVID-19 with a focus on physical tissue barrier integrity. Frontiers in Nutrition, 7, 606398. https://doi.org/10.3389/fnut.2020.606398
2. Cannell, J. J., Vieth, R., Umhau, J. C., Holick, M. F., Grant, W. B., Madronich, S., Garland, C. F., & Giovannucci, E. (2006). Epidemic influenza and vitamin D. Epidemiology and Infection, 134(6), 1129–1140. https://doi.org/10.1017/S0950268806007175
3. Kaufman, H. W., Niles, J. K., Kroll, M. H., Bi, C., & Holick, M. F. (2020). SARS-CoV-2 positivity rates associated with circulating 25-hydroxyvitamin D levels. PLOS ONE, 15(9), e0239252. https://doi.org/10.1371/journal.pone.0239252
Many take extra (even extreme) precautions in safeguarding their health during the colder, darker, winter months. It’s prudent to remain vigilant when it comes to personal health and safety, especially if you have preexisting medical conditions or a weak immune system.
As with any illness, there are many practical steps and preventative measures you can take to protect yourself and your family. Though there’s no guaranteed way to avoid getting sick with a cold, flu or virus, supporting your immune system is a smart place to start.
In addition to everyday health habits, here are 6 simple ways to naturally build up your immunity…
6 Natural Ways to Boost Your Immune System
1. Healthy Foods
Eating a healthy diet is common sense for overall well-being. While no single food will magically fend off illness, certain nutrients can help protect your body from billions of bacteria, viruses, and other germs. Some nutrients and foods that support healthy immunity include:
Garlic, turmeric root, ginger root
Mushrooms – shiitake, maitake, reishi, enoki, or oyster
Active omega-3 fatty acids (EPA + DHA), found in salmon, tuna, and other cold-water fish
Zinc-rich foods, like oysters, crab, grass-fed lean meats and poultry, and chickpeas
Selenium-rich foods, such as broccoli, sardines, tuna, Brazil nuts, and barley
Vitamin C-rich foods, like guavas, kiwis, bell peppers, strawberries, Brussels sprouts, oranges, papaya, broccoli, pineapple, cantaloupe, mango, tomato, kale, and snow peas
Vitamin E-rich foods, including sunflower seeds, almonds, avocados, hazelnuts, spinach, Swiss chard, butternut squash, kiwis, broccoli, and rainbow trout
2. Quality Sleep
Quality sleep stimulates the immune system, while sleep deprivation can depress your immunity.¹ While minimal required levels of sleep do vary, studies indicate adults should try to get an average of 7 to 9 hours of sleep per night. Those with a compromised immune system should get even more sleep.
3. Increase Vitamin D
Vitamin D is crucial for healthy immune regulation and inflammatory response. Failure to get enough vitamin D can lead to health problems and other mental and physical difficulties. If you aren’t getting 10 to 30 minutes of direct sunlight each day, supplementing with at least 2000 IU of vitamin D3 is a good idea.
4. Physical Activity
Getting at least 30 minutes of aerobic activity daily will increase your blood circulation and can help strengthen your immune system. The increase in blood flow improves delivery of nutrients to your bone marrow, spleen and other organs of immunity. Better circulation also helps clear waste products from the body and transport hormones that keep the immune system alert and active.
5. Stay Hydrated
Hydration is key to the functioning of all our organs including those of the immune system. Every organ system in the body needs adequate hydration to function properly. Water helps cleanse the body and remove toxins. By keeping your body systems well-hydrated, you allow them to work optimally so they can maintain healthy immunity.
6. Nutritional Support
To naturally boost and maintain your immune system, it’s important to create healthy habits for physical and mental well-being. One of the best ways to boost your immunity is with high-quality vitamins, minerals, and nutrients. Developing a supplement routine is nutritional insurance for overall wellness.
Supplementing with precise combinations of probiotic strains can help balance gut bacteria and improve the intestinal lining’s natural protective seal. Few of the commercially available probiotic formulas are proven to achieve these goals. Even fewer are shown to help gut immunity and overall brain and body wellness. BrainMD is proud to recommend…
ProBrainBiotics
ProBrainBiotics has the identical probiotic strains, at the same daily intake levels, that were put through two double-blind, placebo-controlled clinical trials and found to benefit intestinal function, mood, and coping with stressful experiences.* These healthy bacteria are Lactobacillus helveticus Strain R0052 and Bifidobacterium longum Strain R0175.*
These powerful strains:
Help repel harmful bacteria*
Maintain the tight seal of the gut lining to help prevent “leaky gut”*
Aren’t destroyed by stomach acids, so they can reach the intestines and take up residence there*
Support healthy gut immune functions*
ProBrainBiotics MAX
ProBrainBiotics MAX is unique for offering clinically defined probiotic strains with brain, immune, and intestinal benefits all in one daily capsule.* It offers seven probiotic strains, all with health benefits documented from clinical trials.*
Here’s what you can expect from taking ProBrainBiotics MAX:
More friendly bacteria in your gut*
Healthy, comfortable digestion*
Better immune system function*
Positive mood and emotional balance*
A healthy response to everyday stress*
Go With Your Gut!
The gut is the main route of contact with the external environment and, besides helping with digestion and a healthy mood, is a huge contributor to immunity. By some estimates, 70-80% of your immune cells reside in or around the area of your gut.²
It is vital to increase the level of good bacteria in the gut. These bacteria typically help tighten the intestinal junctions through which leaking occurs. Probiotics designed from clinical research provide good bacteria to balance undesirable bacteria from becoming too dominant in the gut.
If you aren’t taking a high-quality, brain-directed probiotic supplement, consider adding one to your daily vitamin regimen to help boost your immunity. If you take good care of your immune system, it will take good care of you!
At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about ProBrainBiotics, ProBrainBiotics MAX and our full list of supplements, please visit us at BrainMD.
*These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References:
1. Rogers, N. L., Szuba, M. P., Staab, J. P., Evans, D. L., & Dinges, D. F. (2001). Neuroimmunologic aspects of sleep and sleep loss. Seminars in Clinical Neuropsychiatry, 6(4), 295–307. https://doi.org/10.1053/scnp.2001.27907
2. Wiertsema, S. P., van Bergenhenegouwen, J., Garssen, J., & Knippels, L. M. J. (2021). The interplay between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of nutrition in optimizing treatment strategies. Nutrients, 13(3), 886. https://doi.org/10.3390/nu13030886
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