Supplements for immune function and protection against age-related illnesses

A strong and healthy immune system protects our bodies from harmful germs, cell changes and substances that can ultimately kill us. It fights off diseases, viruses, parasites and fungi but if it becomes compromised, we can end up getting sick.

This is why it’s important to boost our immune system health, made up of various organs, cells and proteins, especially as we age. Our immune system and aging are intricately tied as, as we age, especially after our 60s, the immune system undergoes drastic age-related changes. It loses its ability to protect against infections and cancer and fails to help the rest of our body heal.

This is where supplements can help. Taking supplements to support immunity and prevent age-related illnesses can give you that extra boost you need as you get older and start to naturally become deficient in different vitamins and minerals. As we age, our body also heals more slowly as there are fewer immune cells in the body to help us heal. Our immune system’s ability to detect and fix cell defects also declines, increasing the chance of us catching infectious diseases as well as decreasing the effectiveness of vaccines.

Aging is inevitable and keeping healthy as we age can be challenging. So, what are the best immune system supplements? Let’s go through them.

Key Nutrients for Immune Support

Vitamin C

Vitamin C helps support our body’s immune cells and enhances their protective abilities against infections. It’s also necessary for cellular death, clearing out old cells and replacing them with new ones. Vitamin C is an anti-inflammatory and antioxidant, protecting against oxidative stress damage by free radicals, which can negatively affect our immune health. Taking vitamin C supplements can also reduce the duration of the common cold and improve the symptoms of sepsis and acute respiratory distress syndrome. The maximum daily dose of vitamin C is 2,000mg and since it’s not stored in the body, it must be constantly replenished. It is naturally found in citrus fruits, spinach, kale, capsicum, Brussels sprouts, strawberries and papaya.

Zinc

The mineral, zinc, is needed for the production of new immune system cells and communication, playing an important role in inflammatory response. It protects tissue barriers and prevents any foreign pathogens from entering. Zinc deficiencies can increase the risk of us getting infections and diseases like pneumonia, with supplements potentially helping ward off the common cold. If you’re already sick, taking zinc may also help reduce the duration of a cold. Don’t exceed 40mg of zinc per day. It’s found in oysters, crab, lean meats and poultry, baked beans, yoghurt and chickpeas.

Vitamin D

Vitamin D, a fat-soluble nutrient, is one of the best immune system boosters, as it enhances the pathogen-fighting effects of white blood cells and decreases inflammation, promoting immune response. Low vitamin D levels can increase the risk of upper respiratory tract infections like the flu and asthma. Studies have shown that taking vitamin D supplements can decrease these risks and improve our body’s response to treatment in people with hepatitis C and HIV. Vitamin D is naturally found in foods like salmon, mackerel, tuna, sardines and vitamin D fortified milk, orange juice and cereals.

Elderberry

Elderberry extract is showing strong antibacterial and antiviral protection against bacterial pathogens that are responsible for upper respiratory tract infections and strains of the flu. It may also improve our immune system’s response and even shorten the duration and severity of colds. Make sure to talk to your doctor before taking elderberry, as more research is needed.

Medicinal mushrooms

There are over 270 species of medicinal mushrooms that are known to have immune-enhancing properties, like cordyceps, lion’s mane, maitake, shiitake, reishi and turkey tail. Some research shows that taking these as supplements might reduce symptoms of asthma and lung infections, such as tuberculosis, when taking cordyceps. Turkey tail has also shown signs of enhancing the immune response in people with certain cancers. Medicinal mushrooms can be found as tinctures, teas and supplements.

Curcumin

Curcumin is the main active compound in turmeric and has anti-inflammatory properties and potential immune function benefits. There are more than 120 human clinical trialsshowing the effects of curcumin in treating a range of diseases, from autoimmune ones to Alzheimer’s disease. It can decrease inflammation throughout the body and block inflammatory cytokinesthat cause autoimmune diseases, heart disease and diabetes. Curcumin also improves our gut bacteria, which keeps our overall immune system healthy. It's also a great longevity supplement. As curcumin is generally not absorbed well, supplements are recommended. Check out Xandro Lab’s patented Curcumin supplement here.

Other immune-boosting supplements

• Astragalus: A traditional Chinese medicine herb whose extract may improve immune-related responses.
• Selenium: This mineral may enhance antiviral defences against the flu.
• Garlic: Has been shownto improve immune health by stimulating white blood cells.
• Andrographis: A herb foundto have antiviral effects against respiratory disease-causing viruses, like influenza A.
• Licorice: It may help protect against viral infections due to substances it contains, like glycyrrhizin.
• Pelargonium sidoides: This plant’s extract may help alleviate symptoms of the common cold and bronchitis.
• B vitamins: Vitamin B12 and B6 deficiencies can negatively affect immune health.
• Echinacea: The genus of plants in the daisy family, with certain species shown to improve immune health.
• Propolis: The resin-like material that honeybees make to use as a sealant in hives, which has immune-enhancing effects, but more research is needed.

• Probiotics: Probiotics are good bacteria that promote healthy gut health, with a healthy gut leading to a healthy immune system. Check out our blog post on the importance of a healthy gut. Other than supplements, these can be found in foods like yoghurt, kefir and kimchi.

Further scientific human studies are needed on some of these supplements to determine the full effects of their immune-boosting properties.

Maintaining a healthy lifestyle as we age by eating healthily, regularly exercising and getting enough sleep are still the best ways to boost our immune systems. Don’t smoke, eat a diet high in fruits and vegetables, exercise regularly, maintain a healthy weight, drink in moderation, get enough sleep, take steps to avoid infection, like washing your hands, and minimise stress.

Supplements can be a great way to support this lifestyle to improve our immune response and potentially protect against illnesses, and taking certain supplements, like Vitamin D and curcumin, are actually recommended. Just keep in mind that some supplements can interfere with prescriptions or over-the-counter medication, so make sure you talk with your doctor before starting any supplements.