The Immune System: The primary goal of the immune system is to protect its host environment against pathogenic microbes, agents, and antigens. Cells identify microbes that are not native to the host body, engulf and digest them. In addition to defending the body against foreign pathogens, the immune response works daily to manage oxidative stress. Oxidative stress is a natural product of exercise, and free radicals are created in your body in response to environmental toxins such as mold, heavy metals, and bisphenol A.
The immune system can usually manage itself, however when a combination of stressors accumulate over several months, even though you may be eating well, these systems begin to degrade. At this point something has to give. Usually, the fatigue forces you to reduce your training frequency, but if you continue to force that – to stay on schedule, something else will have to give. If the immune system and pathways begin to compensate, the will be pulled away from “handling” other toxins such as mold, allergens, pollution. This is when you may begin to notice other odd symptoms that may not seem to be connected. Over time, if rest is not taken, or supplements/herbs to support the pathways/organs aren’t used, resistance to common bacteria and virus is reduced.
8 Supplements for Immune Support
1. Glutathione
Glutathione is often referred to as an anti-aging supplement because of its antioxidant properties. You won’t notice this until many other symptoms present themselves such as autoimmune issues, food sensitivities, or frequent colds. It is difficult to obtain a therapeutic or effective dose of glutathione through diet.
No form of glutathione is absorbed 100% which makes it difficult and sometimes expensive to purchase. However, the liposomal form pictured here is recommended by functional medicine practitioners and is more effective that the L-Glutathione form sold as capsules.
Keep in mind since this is used for detoxification it is best to start with a small dose and slowly increase to prevent symptoms of toxicity such as headaches and fatigue.
2. Zinc
If you used zinc lozenges than you are familiar with zinc being associated with immune function. It’s one of those minerals that is easy to consume through diet, but often is insufficient when it comes to times of stress and insufficient rest.
Minerals are sold in many different forms. The bioavailability, or how easily it is absorbed and used by the body, varies depending on the form of the mineral. The ones listed below are recommended over zinc citrate or zinc oxide, which may be irritating to the stomach.
*zinc arginate, zinc glycinate, zinc carnosine, zinc chelate, zinc picolinate
Depending on the form of zinc, varying amounts of elemental zinc are provided in each serving. Read the Supplement Facts label for mg per serving.
Excess zinc can interfere with copper absorption. Use higher dose short term and then add additional foods that provide copper: organ meats, oysters, legumes, nuts, and seeds.
| RDA (19 years & older): Males: 11 mg/day Females: 8 mg/day |
| Upper Limit per day: 40 mg Short term: 75 – 180mg/day > 180mg/day for several months can be toxic. |
3. Elderberry (Sambucus nigra)
Research has shown that using elderberry extract has reduced the extent to which some viruses such as H1N1 and influenza have been able to replicate. It does not claim to prevent the flu or COVID-19.
The bioactive compounds in elderberry are anthocyanosides. Anthocyanosides are a category of phytochemicals found in purple, blue and red fruit and vegetables.
The standard dose of elderberry referred to in literature is 600 – 900mg daily prior to travel, and 1 Tablespoon (15mL) up to four times daily to reduce symptoms of influenza. Different brands contain different concentrations of elderberry extract. Follow instructions for use specific to each product.
| Dose: 600 – 900 mg/day |
| Nature’s Gate: 2 – 4 x 1 tsp Gaia: 1 x 1 Tbsp |
4. Vitamin C (L-Ascorbic Acid)
Vitamin C is a water soluble vitamin and electron donor (antioxidant). It is active in many enzymatic reactions related to wound healing and supports collagen production.
For increased bioavailability and reduced stomach upset, choose buffered ascorbic acid identified by the “mineral ascorbates” listed in the Supplement Facts panel.
| Choose “Buffered” Ascorbic Acid |
| Upper Limit per day: 2000 mg Amounts up to 5 grams per day are not linked to toxic effects but may cause diarrhea. Patients with high values of urinary oxalates or frequent kidney stones should avoid doses greater than 1 gram per day. |
5. Quercetin
Quercetin is a bioflavonoid that we have come to appreciate during allergy season. We have used up to 2 grams per day to manage histamine reactions to allergies and pollutants.
Quercetin is found in citrus fruit, as well as onion, red wine, berries and apples. It modulates inflammation as the body is responding to infection or injury. Research has highlighted anti-inflammatory behavior through inhibition of COX-2 and reduction of CRP (c-reactive protein) in healthy athletic males, but no significant changes in inflammation related to pathological conditions. It is frequently studied in relation to cancer due to its ability to protect DNA from oxidative damage.
Quercetin dihydrate 500 mg twice daily, taken for three weeks has shown to reduce the incidence of upper respiratory infections. (Nieman DC, Henson DA, Gross SJ, et al. Quercetin reduces illness but not immune perturbations after intensive exercise. Med Sci Sports Exerc 2007;39:1561-9)
Vitamin C increases the utilization of quercetin in the body. You may often see bromelain or stinging nettles added to it.
| Dose: 500 mg, 2xday |
| Consume with at least 250 mg Vitamin C (most brands include this in the formula) |
6. Probiotics and Probiotics
A healthy gut is key overall health and wellness. Probiotics are nutrients for friendly bacteria in the gut. Prebiotics are an “army reserve” for probiotics. The variety of probiotics sold in stores can be overwhelming. Despite teh wide variety, and lack of labeling, research has shown specific species and strains are known to support specific types of conditions (e.g. diarrhea, gut dysbiosis, intestinal permeability).
For simplicity, we recommend two probiotics. The first, is a wide spectrum, high number of strains and colony forming units (CFU). Examples include a) Garden of Life Primal Defense Ultra, NOW Probiotic 10-50, and Renew Life Ultra Care and Metagenics Ultraflora Acute; b) Saccharomyces boulardii which is a yeast. S. boulardii is hearty in that it survives digestion well and is often used to reduce diarrhea. However, it also helps with overall balance and regularity. Over time, S. boulardii has also improved consistency of daily bowel movements in those who are chronically constipated.
7. Mushrooms
Cordyceps (Ophiocordyceps sinensis), and Maiitake (Grifola frondosa) are used to strengthen the immune system and chronic fatigue. Three grams of cordyceps (CordyMax Cs-4) was effective at strengthening the immune system over five weeks without any side effects noted.
In Oriental medicine mushrooms are held in high regard, however, as a competitive triathlete, using these products that are not 3rd party tested is risky. The doses added to coffee or other supplements are not effective and a waste of money. To glean the benefits of mushrooms, first work with a practitioner to determine the root cause of your fatigue or weak immune system. A cordyceps tincture will not provide immediate relief, however, in combination with other lifestyle changes it could support your immune response.
8. Sulphorafane
If you have been searching youtube for immune enhancers, you may have heard of sulforaphane, the bioactive compound in broccoli sprouts. It is an isothiocyanate, a type of phytochemical with antioxidant characteristics that allow them to stabilize free radicals. Free radicals are created during exercise and are a normal process of aging. However, when they outnumber antioxidants, they can cause inflammation.
Sulforaphane is in many cruciferous vegetables, however, it was found in clinical trials, that the concentration was highest in broccoli sprouts. Sulforaphane is available in supplements sold directly to practitioners, but these products are not tested by 3rd party labs.
Recommending a specific dose is difficult because most interventions combine it with other cancer drugs. In addition, the form and dose used in clinical trials is produced in a laboratory, making it difficult to replicate in a food based supplement.
Note, that the brands listed or referred to here, are ones that we have used and therefore can speak to the safety and efficacy of them. Since supplements are not 3rd party tested (except for some sports specific ones), it is difficult to make recommendations as we do not want to jeopardize our clients health. Most brands shown on this website are only sold to licensed practitioners, and are supposed to be accompanied by a consultation with a provider.
