Micronutrients for a healthy immune system
A balanced diet is important for our immune system. In addition to vitamins and minerals, proteins also play a major role: for example, they ensure that key processes in the immune defense run smoothly. By consuming enough protein with high-quality amino acids, you support your body’s natural defenses.
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Supplements for the immune system: basic support
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Why protein is important for the immune system
Protein is not only a central nutrient for muscles, it also plays an important role in numerous metabolic processes. At the same time, it serves as a fundamental building block for antibodies, enzymes, and many other structures of the immune system.
- Arginine and Citrulline are precursors for nitric oxide (NO), which immune cells use in the fight against pathogens.
- Cysteine and Methionine are necessary for the formation of glutathione, the body’s own protective substance against oxidative stress.
- Glutamine is the most important energy source for rapidly dividing cells, such as immune cells.
Therefore, an adequate supply of proteins and amino acids is of great importance during the cold season.
Vitamins and minerals in focus: the Top 3 for the immune system
In addition, three vitamins and minerals are particularly important when it comes to the immune system:
Vitamin C helps, among other things, to guide immune cells to the site of action in acute cases and protects them from damage caused by oxidative stress.
Vitamin D helps to keep the immune response balanced. It is especially important in winter, as the body’s own production through sunlight is limited. Many people have low vitamin D levels during the darker months.
Zinc is important for the barrier function of the mucous membranes, the division of immune cells, and the activity of the immune system.
References
Grant, W. B. et al. (2020): Evidence that Vitamin D Supplementation Could Reduce Risk of Influenza and COVID-19 Infections and Deaths. Nutrients. 12(4): 988. https://pmc.ncbi.nlm.nih.gov/articles/PMC7231123/
Hemilä, H. & Chalker, E. et al. (2023): Vitamin C reduces the severity of common colds: a meta-analysis. BMC Public Health. 23(1):2468. https://pubmed.ncbi.nlm.nih.gov/38082300/
Hunter, J. et al. (2021): Zinc for the prevention or treatment of acute viral respiratory tract infections in adults: a rapid systematic review and meta-analysis of randomised controlled trials. BMJ Open. 11(11):e047474. https://pubmed.ncbi.nlm.nih.gov/34728441/
Jolliffe, D. A. et al. (2021): Vitamin D supplementation to prevent acute respiratory infections: a systematic review and meta-analysis of aggregate data from randomised controlled trials. Lancet Diabetes Endocrinol. 9(5):276-292. https://pubmed.ncbi.nlm.nih.gov/33798465/
Kelly, B. & Pearce, E. (2020): Amino Assets: How Amino Acids Support Immunity. Cell Metab. 32(2):154-175. https://pubmed.ncbi.nlm.nih.gov/32649859/
Mazess, R. B. et al. (2021): Vitamin D: Bolus Is Bogus—A Narrative Review. JBMR Plus. 5(12): e10567. https://pubmed.ncbi.nlm.nih.gov/34950828/
Martineau, A. R. et al. (2017): Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data. BMJ. 15:356:i6583. https://pubmed.ncbi.nlm.nih.gov/28202713/
