Are there vitamins to boost the defenses of the immune system?
The immune system is a highly complex system that defends us against foreign agents. The first line of defense consists of physical and chemical barriers such as the skin, mucous membranes, their secretions, and protective microbiota. When pathogens manage to breach the first line of defense, defense mechanisms such as innate and adaptive immunity come into play.
This is where the immunomodulatory effect of vitamins and minerals becomes important.
When should we suspect that we need to boost our defenses?
We should suspect that our immune system is compromised when:
- We are too tired for the activities we engage in
- Injuries require an extended period for recovery
- Mouth ulcers and skin problems occur
- Muscle pain occurs without exercising
- Hair and nails become fragile
Vitamins and minerals play an essential role in the integrity and functioning of the immune system. There are certain nutrients with immunomodulatory effects, including:
- Vitamins A, E, and D
- Folic acid
- Vitamin B6 and B12
- Vitamin C
- Essential minerals like copper, zinc, iron, and selenium
The function of Vitamin A in supporting the immune system
A deficiency in vitamin B12 can result from following vegan or vegetarian diets and also from malabsorption due to age-related issues. Common symptoms of deficiency include headaches, gastrointestinal problems, inflammation, and fatigue. Fatigue develops due to an alteration in the normal production of red blood cells. With fewer red blood cells, the capacity for oxygen transport decreases, leading to fatigue.
To prevent or remedy deficiencies, include vitamin B12-rich foods in your diet, such as liver, clams, tuna, and salmon. For those following vegetarian or vegan diets, supplementation is the only way to intake this vitamin.
Deficiencies in fat-soluble vitamins: Do they affect our defenses?
Inadequate intake of vitamin E is associated with a poorer immune response and the development of neurological diseases. Additionally, the immunomodulatory effect of vitamin E increases resistance to certain infectious diseases. Due to its antioxidant function, vitamin E is consumed during oxidative processes.
Vitamin D also plays a significant role in the immune system by reducing the production of proinflammatory cytokines and increasing the phagocytic capacity of immune cells.
Vitamin C and B-group vitamins: Can they boost defenses?
A deficiency in vitamin C is associated with an increased susceptibility to infections, especially in the upper respiratory tract. This risk is heightened in individuals engaging in intense physical exercise.
Deficiencies in B6, thiamine, and riboflavin also lead to immune system alterations, reducing the size of the thymus.
Minerals essential for the immune system
Minerals such as zinc, iron, selenium, and copper act as cofactors in numerous reactions and are necessary for proper protection against infections. Deficiencies in these minerals make us more susceptible to viral, microbial, and parasitic infections.
Iron deficiency is the most widespread worldwide, causing anemia. Currently, due to the diet and lifestyle in Western countries, these deficiencies also occur in developed countries.
Where can we obtain these nutrients?
These nutrients can be obtained from the diet, considering that our diet should be based on plant-based products. Dietary sources include:
– Vitamin C: found in fruits, vegetables, and greens such as citrus fruits, peppers, and kiwis.
– Vitamin A: this fat-soluble vitamin can be found in animal products like eggs, dairy, viscera, or in plant products like carrots and squash.
– Vitamin E: found mainly in olive oil, whole grains, and nuts.
– Vitamin D: the primary source is sunlight, but it can also be obtained from fatty fish or eggs.
– B-group vitamins: Found in both vegetables and animal products (except for B12, which is only in animal products).
– Minerals such as Zinc, selenium, iron, and copper: Found in whole grains, legumes, seeds, and animal products.
If, despite a balanced diet, we are unable to meet the requirements and our immune system remains compromised, supplementation can be considered. However, this should always be done considering the quality and safety of pharmaceutical multivitamins.
