What are the best dietary supplements for immune defense?
January 25, 2023 | 30,00 EUR | answered by Ralf Ullmann
Dear Doctor,
My name is Jan Wunderlich and I am reaching out to you because lately I have been feeling weak and tired frequently and constantly catching colds. I am concerned about my immune system and wondering if there are any supplements that can help me strengthen it.
My current situation is that I have been under increased stress at work lately and my diet has not always been optimal. I am often stressed and not sleeping well, which could of course have a negative impact on my health. I feel like my body is simply not able to fight off infections properly anymore and that is why I am looking for ways to support my immune system.
I have already read about supplements such as Vitamin C, Vitamin D, Zinc, and Omega-3 fatty acids, which are said to be good for the immune system. However, I am unsure which ones are actually effective and in what dosage I should take them. Are there any other supplements that I should consider?
I would greatly appreciate your expertise and recommendations on how to strengthen my immune system and feel healthier and more energized. Thank you in advance for your help!
Sincerely,
Jan Wunderlich
Dear Mr. Wunderlich,
Thank you for your inquiry regarding your weakened immune system and the search for suitable dietary supplements to strengthen your immune system. It is understandable that you are concerned about your health, especially in times of stress and inadequate nutrition.
First of all, it is important to understand that a healthy immune system depends on various factors. In addition to a balanced diet, sufficient exercise, and adequate sleep, stress management and avoiding bad habits such as smoking also play an important role.
When it comes to dietary supplements to support the immune system, there are indeed some that are considered particularly beneficial. Vitamin C is known for its role in strengthening the immune system and can be increased in times of illness or increased stress. The recommended daily dose is about 100-200 mg per day.
Vitamin D also plays an important role in the immune system, especially in the winter months when sunlight exposure is lower. Daily supplementation of 1000-2000 IU can be helpful.
Zinc is another important mineral for immune function and can be taken in the form of zinc gluconate or zinc sulfate. The recommended daily dose is about 15-30 mg.
Omega-3 fatty acids, especially EPA and DHA, have anti-inflammatory properties and can also support the immune system. Daily intake of about 1000 mg EPA and 500 mg DHA can be beneficial.
In addition to these dietary supplements, probiotics can also contribute to strengthening the immune system, as a healthy gut plays an important role in immune health. Daily intake of probiotic dietary supplements can be helpful.
However, it is important to emphasize that dietary supplements cannot replace a balanced diet and should only be considered as a supplement. It is advisable to first focus on a healthy lifestyle before turning to dietary supplements.
I recommend speaking with a doctor or nutritionist to find the right dosage and combination of dietary supplements for your individual situation. Together, you can develop a plan to strengthen your immune system and improve your health.
I hope this information is helpful to you and I am happy to answer any further questions you may have.
Best regards,
Dr. Ralf Ullmann
