In our previous blog we talked about the important role zinc and zinc ionophores play in building strong and healthy immunity.
It seems as though everyone is talking about the immune system these days – because of it, there are many ideas being tossed around about how to strengthen it. We already know that strong immunity begins in the gut. We talked about the importance of having a healthy microbiome here, and we’ll talk more about it a little later.
When we think about ways to naturally give our immune system a boost, I think it’s safe to say most of us think of the ever-so-faithful Vitamin C. And there’s good reason for that – Vitamin C is a powerhouse!
The Importance of Vitamin C
As you may have noticed, it can be hard to come by these days as many people are stocking up on immune building essentials. While there are definitely times when supplementation is warranted, it’s important to start with food when getting essential nutrients. The good news is there are lots of delicious ways to get vitamin C through your diet, in addition to citrus.
Foods Rich in Vitamin C
- Oranges
- Lemons
- Grapefruit
- Strawberries
- Kiwi
- Cantaloupe
- Broccoli
- Sweet Peppers
- Brussel Sprouts
- Cooked Cabbage
- Tomato juice
Vitamin C Supplementation
In terms of supplementation, liposomal vitamin C is a highly absorbable form of vitamin C. I like the brand LivOn Laboratories Lypo-Spheric Vitamin C. For sensitive digestive systems, buffered vitamin C is the easiest form on the stomach. A common maintenance dose is 500 – 1000 mg of vitamin C with dosages increasing during times of immune stress. Loose stools are a sign that the dose is too high.
Please Note:
With any supplementation, keep in mind that supplements are best taken as part of a personalized plan developed in collaboration with a functional health practitioner. Since your health history, diet history, medication history are unique to you, it’s difficult to say exactly what and how much you should take without knowing you and your health situation. There’s only one you. I encourage you to work with a qualified, holistic health practitioner to know which supplements are best for you. If we can help you on your wellness journey, we would love to! Our specialty is tailoring programs specifically designed for you based on your individual needs.
The Importance of Glutathione
Now onto another incredibly important antioxidant that is pivotal to our immune system. Glutathione, our master antioxidant, is vital for maintaining a healthy immune system, neutralizing free radicals, and detoxifying the body. It is present in all cells and helps to maintain the integrity of our cell membranes.
Insufficient glutathione in the body can be linked to several chronic diseases so it’s key to optimize glutathione levels. Having optimal stores of glutathione also combats inflammation in the body. While controversial, some studies have shown that oral supplemental glutathione can be difficult to properly absorb into our cells but that sublingual glutathione, along with sulfur-rich foods and supplemental precursors to glutathione such as NAC and others can be especially helpful.
Nutritional strategies offer a relatively simple, inexpensive, and safe approach that could improve health by enhancing glutathione status – thus getting essential nutrients from food sources first.
Foods that Support Glutathione Levels
- Organic, grass-fed non-denatured whey protein powder
- Lean Protein Sources
- Fish rich in Omega 3 Fatty Acids such as Salmon
- Eggs
- Brassica Vegetables such as Broccoli
- Garlic
- Onion
- Nuts
- Legumes
- Green Tea
NAC Supplementation to Support Glutathione Levels
In addition to foods, supplemental precursors to glutathione such as NAC (also known as N-acetylcysteine) may help to replenish glutathione levels in the body. Doses of 600 – 1200 per day in divided doses have been shown to help sustain glutathione levels but, again, be sure to check with a knowledgeable provider about whether NAC or other glutathione precursors are a good fit for you.
In addition to eating a healthy diet and proper supplementation ~ regular exercise, stress management, and sufficient sleep will slow down the decrease of glutathione in your body as you age. And remember the balance between good and bad bacteria in the gut? At least 70 – 80% of your immune system is housed in your gut, which is one more reason why digestive health is foundational for whole body wellness.
Digestion and Microbiome Balance for Strong Immunity
In a previous blog “Improving Digestion and Gut Health” I talked about this important health topic. If you haven’t read it yet, I encourage you to check it out. It’s packed full of good, helpful information. In short, your gut is the cornerstone of your immune function and well-being. Prebiotics, Probiotics, and Digestive Enzymes help you to fully absorb nutritional value from your food which gives you the building blocks for a strong immune system.
The takeaway
A well-balanced lifestyle consisting of a variety of nutrient-dense foods, proper and individualized supplementation, regular exercise, stress management, and sufficient sleep are essential practices for not only combatting bacterial and viral infections but also for having abundant energy and excellent health.
Please note: The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.