We all want to feel good, right?
Being healthy is what keeps us motivated and energetic enough to do the fun stuff that comes our way.
An invitation from a friend to go kayaking this weekend? Yes, please!
A spontaneous text to meet up for a hike? Sure!
A weekend yoga and meditation workshop? Sign us up!
With all of life’s excitement, it’s easy to take good health for granted.
We say “yes” to the events and activities we love, never thinking, “Oh, but what if I get sick that weekend?”
The reason that thought rarely crosses our minds is thanks to the dedicated work of our immune system.
But eventually, bugs and viruses catch up with us all.
And when they do, your body’s ability to fight off infection comes down to the strength of your immunity.
The good news?
Science and nature have joined forces to help you strengthen your body’s resilience with the help of a handful of immune-boosting heroes including the best vitamins for immune support.
What is the Immune System?
Imagine your body as a castle.
At the front of this castle, there are 2 towering doors where an army waits, ready for anything that tries to pass over the drawbridge and get in.
To stay healthy, you want that army to be strong, and to have a heightened sense of awareness when anything suspicious tries to slip through the cracks. Those soldiers are your immune system. Their job is to tell non-beneficial bacteria and any foreign viruses and parasites to turn around and go somewhere else.
There are two types of immunity that every human body possesses. The first is innate immunity, which refers to your first line of immune defense. These include the cells within your immune system, your skin, which is designed to keep pathogens out, stomach acid, mucus, and the enzymes in your sweat and tears.
The second type is acquired (or adaptive) immunity. When an unwelcome virus comes knocking, your spleen, bone marrow, thymus, and lymph nodes get to work creating antibodies. These antibodies strengthen your immune defense, ultimately, attacking the virus. But the best part is that they remember it.
So if it does ever try to come back, your immune defense already knows what to expect and how to defeat it.
Why Immunity is Important
“Immunity” is a buzzword in the fall and winter months, but it’s actually something we should be thinking about year-round.
That’s because while hotter temperatures tend to kill most of the rhinoviruses responsible for winter season colds, there’s another family of viruses’ that swoop in to take their place.
These summer-sun seekers are called nonpolio enteroviruses, and they peak in early summer [1]. This group of viruses includes things like meningitis, encephalitis, and hand, foot, and mouth disease (HFMD). While they are most often asymptomatic, they can sometimes result in more complex neurological disorders [2].
Physical and mental stress are also big factors when it comes to immunity. If you live or work in a high-stress environment, those thoughts and feelings that you experience take a toll on your body.
In fact, there’s a field of study specifically dedicated to exploring the connections between mental health and immunity referred to as Psychoneuroimmunology. It explores the link between thoughts, emotions, and immunity.
In terms of our physical health, science has long understood that regular exercise is an effective immunity-boosting tool. That understanding went even deeper as we began to explore how Covid affected people differently.
A 2020 study showed that those that contracted the virus who regularly exercised experienced a lower incidence and intensity of symptoms and mortality [3].
Keeping your immune system in good shape is important for fighting off viruses year-round.
The stronger your immune system, the stronger your immunity soldiers are at fighting off potential intruders.
Strengthening your body’s ability to defend itself is about making good choices daily that support your long-term health.
Lifestyle Habits to Promote a Strong Immune System
The beautiful thing about building immunity is that the power is in your hands.
From what you choose to eat to how often you move your body, your day-to-day behaviors are what shape your body’s system of defense.
These good lifestyle habits will give you the winning edge:
A Nutrient-Rich Diet
A varied diet that includes plenty of fruits, vegetables, lean proteins, whole grains, and lots of water is step one. Foods with immunity-boosting micronutrients like vitamin C, vitamin D, zinc, selenium, iron, and protein are crucial to good health and building strong immunity [4,5].*
Exercise
Move your body regularly. Even if you’re simply clocking your 10,000 steps a day, every step counts!
Quality Sleep
Good sleep depends on creating and maintaining a circadian rhythm that works for you. If you can stick to a consistent schedule and get 7-9 hours of sleep each night, you’re helping your body recover from the day and getting more restful sleep. Sleep aids are a great way to help you set healthy sleep patterns.
Reduce Stress
Breathing exercises and meditation are great tools for managing stress. Low levels of stress-free up your body’s resources to focus on other things like immunity. It also helps keep inflammatory responses under control.
Dietary Supplements
Immune-friendly supplements can help support and strengthen your immune system. Studies have demonstrated vital immunity-boosting nutrients can work as protective antioxidants in the body. They help healthy immune cells grow and produce antibodies [6].
6 Natural Sources for Maximizing Your Immunity
Elderberry
Elderberry is one of the most popular plant medicines in the world. It’s been used in traditional healing and folk medicine for centuries, even dating back to the ancient Egyptians.
Long believed to aid in cold and flu recovery, a 2016 study finally backed these claims with science. It was shown to reduce symptoms and decrease severity in a long-term study of frequent air travelers [7].
In addition to this powerful plant, our Liposomal Elderberry Supplement contains Vitamin C and Zinc for added immunity-boosting protection.
Echinacea
Also referred to as coneflower, thanks to the bright purple blooms it produces, echinacea is another one of nature’s helping hands when it comes to human health.
A 2015 study showed that participants experienced a cold reduction rate of 35%. The reasoning hasn’t been determined yet, but it’s believed that natural “fighter” immune cells demonstrate an increased response, thus blocking viral proteins [8].*
Lion’s Mane Mushroom
Relatively new to the immunity scene, the research continues to impress when it comes to Lion’s Mane.
In addition to its brain benefits, this mushroom also optimizes immune function by way of the intestinal immune system [9].
In other words, it works from the gut level to help support the good bacteria. Our Liposomal Elderberry Immune with Elderberry, Echinacea, Lion’s Mane, and Zinc offer a multi-faceted immune reinforcement!
Turmeric
This ochre-colored spice is a veteran on the wellness scene for good reason.
Turmeric contains a compound called curcumin, a potent anti-inflammatory and antioxidant. It maximizes immunity by activating natural killer cells that help fight off viruses and bacteria [10].
Supplements like our Liposomal Curcumin are advantageous immunity allies.*
Vitamin C
Everyone knows vitamin C is great for a lot of reasons, but it’s also an immunity hero!
This essential micronutrient encourages the growth of white blood cells known as lymphocytes and phagocytes, both big protectors against infection.
Since your body can’t produce its own vitamin C, you can supplement your intake with our Liposomal Acerola Cherry Vitamin C for 7x the amount you’d get from an orange [11]!
Zinc
This trace mineral should be abundant in your body, and when it’s not, immunity suffers.
A deficiency in zinc can weaken your immune system significantly. It’s how your body makes proteins and DNA, plus it’s responsible for maintaining a healthy skin barrier against infection.
A zinc supplement will help you fill in the gaps if you’re concerned that you might be deficient in this crucial mineral.
Conclusion
If you put effort and energy into staying healthy through diet, exercise, and making sure that you’re getting enough of what your immune system needs, then these lifestyle choices add up.
With every microscopic bug you unknowingly encounter and every cold and flu season that passes, your body is in a better position to play defense.
Remember that keeping your immunity boosted is for your benefit, both long and short-term.
And, at the end of the day, it’s only as healthy as you are.
FAQ
The most effective vitamins for immune support include Vitamin C, Vitamin D, and Zinc. Vitamin C helps stimulate the production of white blood cells, which are crucial for fighting infections. Vitamin D enhances the pathogen-fighting effects of monocytes and macrophages—white blood cells that are important for immune defense. Zinc plays a role in maintaining the immune system’s function and helps the body produce and activate T-cells, which are essential for immune responses.
Vitamin C contributes to immune health by stimulating the production of white blood cells, which are essential for combating infections. It also enhances the function of these cells and helps protect them from damage caused by free radicals. Additionally, Vitamin C supports the skin’s barrier function, which acts as the first line of defense against pathogens.
Zinc supports the immune system by assisting in the development and function of immune cells, including T-cells and phagocytes. It plays a key role in DNA synthesis, cell division, and protein synthesis, which are all necessary for a healthy immune response. Zinc also helps maintain the skin barrier and supports wound healing.
Liposomal vitamins are designed for better absorption and bioavailability. The liposomal delivery system encases the vitamins in tiny lipid (fat) bubbles, which enhances their absorption in the digestive tract. This can lead to more effective utilization of the nutrients by the body. For immune support, liposomal vitamins can provide higher concentrations of essential nutrients, such as Vitamin C and Zinc, where they are needed most.
Sources:
- Pons-Salort, M., Oberste, M. S., Pallansch, M. A., Abedi, G. R., Takahashi, S., Grenfell, B. T., & Grassly, N. C. (2018). The seasonality of nonpolio enteroviruses in the United States: Patterns and drivers. Proceedings of the National Academy of Sciences, 115(12), 3078–3083. https://doi.org/10.1073/pnas.1721159115
- Non-Polio Enterovirus Symptoms, Treatment & Contagious Period. (2021, August 5). MedicineNet. https://www.medicinenet.com/enterovirus_non-polio_enterovirus_infection/article.htm
- Guillin OM, Vindry C, Ohlmann T, Chavatte L. Selenium, selenoproteins and viral infection. Nutrients. 2019 Sep;11(9):2101.
- da Silveira, Matheus Pelinski et al. “Physical exercise as a tool to help the immune system against COVID-19: an integrative review of the current literature.” Clinical and experimental medicine vol. 21,1 (2021): 15-28. doi:10.1007/s10238-020-00650-3
- Wessels I, Maywald M, Rink L. Zinc as a gatekeeper of immune function. Nutrients. 2017 Dec;9(12):1286.
- Chandra RK. Nutrition and the immune system: an introduction. The American journal of clinical nutrition. 1997 Aug 1;66(2):460S-3S.
- Tiralongo, E., Wee, S. S., & Lea, R. A. (2016). Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial. Nutrients, 8(4), 182. https://doi.org/10.3390/nu8040182
- Schapowal, A., Klein, P., & Johnston, S. L. (2015). Echinacea Reduces the Risk of Recurrent Respiratory Tract Infections and Complications: A Meta-Analysis of Randomized Controlled Trials. Advances in Therapy, 32(3), 187–200. https://doi.org/10.1007/s12325-015-0194-4
- Julson, M. E. S. (2018, May 19). 9 Health Benefits of Lion’s Mane Mushroom (Plus Side Effects). Healthline. https://www.healthline.com/nutrition/lions-mane-mushroom#TOC_TITLE_HDR_10
- Jagetia GC, Aggarwal BB. “Spicing up” of the immune system by curcumin. J Clin Immunol. 2007 Jan;27(1):19-35. doi: 10.1007/s10875-006-9066-7. Epub 2007 Jan 9. PMID: 17211725.
- Vitamin C Fact Sheet for Health Professionals
- https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
