We can all agree that having a healthy immune system is of utmost importance. Research has shown us several ways we can improve our immune response and nutrient intake is one way we can arm ourselves.
It has been shown* that aging is commonly associated with a reduction in immune response but not in every individual. Some elderly individuals have the immune response of a much younger person. The question is why?
Nutrition is a critical determinant of health. Malnutrition is one of the leading causes of immune deficiency worldwide even in North America. It is quite common for older individuals to have nutrient deficiencies. Research has found 35% of people over 50 years of age have a deficiency in one or more nutrient or trace element. Without the necessary building blocks of a healthy immune system, immune cells have a sub-par response to invading pathogens, leaving an individual more susceptible to the negative effects of an infection.
Vitamin D works on immune cells such as the antigen presenting cells, T-cells, and B-cells to regulate the immune response. There is evidence that people with lowered levels of Vitamin D are more susceptible to a host of communicable diseases including upper respiratory infection, influenza, and other bacterial infections*. If you are in area where your sunlight is reduced supplementation is key.
There have been studies showing that supplementation of various nutrients (vitamin B6, zinc, vitamin A, vitamin C, vitamin E) to hospitalized patients not only improved outcomes but increased the number of immune cells circulating in the patients’ body compared to those that did not have supplementation.
Nutrients are not to be consumed alone. There are many interactions among nutrients and micro-nutrients in the body to create every process the body performs, from nerve conduction to the complex interaction of immune cells to neutralize a disease. A balanced diet may help to improve nutrient status but it has been found that diet alone is insufficient to provide the levels of necessary nutrients to keep an individual in optimal condition. It is therefore, very important to supplement using a high-quality multivitamin that contains the full spectrum of vitamins, minerals, and micronutrients.
Arm your body with nutrients by eating nutrient containing foods, but most importantly supplement your diet with a high-quality multi-vitamin.
*European Journal of Clinical Nutrition (2002) 56, Suppl 3, S73–S76
Link to nutrient article
* J Investig Med . 2011 August ; 59(6): 881–886
Link to vitamin D article
If you’re not sure which multivitamin to take, because there are lots of brands on the market, I have included a link to a high-quality vitamin below.