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How to Help Boost Your Immune System

Now more than ever it is important to look after your health as we are feeling the effects of living through a global pandemic. Our immune system detects pathogens such as viruses and bacteria and reacts in a number of ways to remove the threat from our bodies. It also creates ‘memory T-cells' which remember the threat helping the body to respond quicker the next time you encounter it. Supporting our immune systems can be beneficial in improving our ability to fight diseases including colds and flus.

Getting a good amount of high quality sleep is very important in maintaining a healthy immune system. People suffering from sleep deprivation show a slower immune response and a lower number of antibodies produced when a threat is detected. There also seems to be an effect of lack of sleep on immune memory, slowing future immune responses.

Exercising regularly is helpful in promoting a healthy immune system. Exercise can help boost our circulatory system, moving immune cells around the body and can also cause the release of hormones that help keep our immune system working at its best.

Smoking, alcohol and stress can all damage our immune system so should be avoided or reduced.

Our immune systems rely on energy we get from our food. Eating well can ensure our immune system is working at its best. This includes various vitamins and minerals such as iron, B vitamins, vitamin C, vitamin D, zinc and copper. It is best to get these from a healthy diet rich in fruit and vegetables but can also be taken in supplement form.

We have a range of immune boosting supplements available at McGorisks pharmacy to help keep you healthy. Most contain the B vitamins to improve energy levels, reducing tiredness and fatigue as well as improving brain function.  Antioxidants such as blackcurrant and black elderberry which protect the body from oxidative damage and promote the immune system. Vitamin C, Zinc and Copper all help to contribute to a healthy immune system. Some contain beta glucan which support the immune system when fighting infection.

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Supplements that Support a Healthy Immune System

Vitamin C (ascorbic acid)
Vitamin C is a water-soluble vitamin with many roles in the body. It is a cofactor in many enzyme processes. By aiding in the synthesis of collagen, vitamin C plays an essential role in the development and maintenance of scar tissue, blood vessels, and cartilage. By aiding in carnitine synthesis, Vitamin C improves ATP production and therefore improves energy levels in the body. Vitamin C acts as a reducing agent during biosynthesis which means it acts as an antioxidant.
Some animals such as rats, dogs, sheep and cattle can synthesise their own vitamin C. However, humans can’t so have to get it from their diet or in supplement form.
Vitamin D
Vitamin D is a fat-soluble vitamin that is made in the skin in response to the sun and can also be found in some foods such as eggs, oily fish and fortified cereals.  
The most relevant form is vitamin D3 or colecalciferol which is converted in the body to calcitriol which is the active form of Vitamin D. This then circulates in the body maintaining bone health and controls the levels of calcium and phosphate in the body maintaining muscle health. Vitamin D also has a role to play in reducing inflammation, controlling cell growth, helping improve immune function and regulating glucose metabolism.
There have been many studies carried out to show the role vitamin D plays as an antiviral and antimicrobial. It supports a healthy immune system helping prevent respiratory tract infections such as colds.
Recent links have been made between vitamin D levels and people's response to Covid-19 infection. It is believed there are two ways in which they are linked. Vitamin D is thought to suppress the adhesive molecule called CD26. This molecule is used by the Covid-19 virus to enter human cells and cause infection. Vitamin D has also been shown to slow down two inflammatory responses in the body – IFNy and IL-6. Both these responses can cause poor outcomes for critically ill patients who are ventilated due to Covid-19 infection. By reducing these responses, adequate vitamin D levels can help improve the outcome for these patients. More research needs to be done to fully confirm these links but even without a specific Covid-19 link, vitamin D supplementation is still necessary in Ireland for overall immune support.  
As we are not exposed to much sun in Ireland, the of Health issued population health guidance that people aged over 65 years should supplement with 15mcg of vitamin D daily. This is the equivalent of 600IU.
The Department of Health for children (DOHC) recommends supplementation with 5mcg of vitamin D for children under 12 months every day from birth to 12 months. Most baby  formula is fortified with vitamin D so additional supplements may not be necessary. The DOH then recommends 5mcg supplementation from Halloween (Oct 31st) to St Patricks Day (March 17th) for children ages 1 to 4 years. This can be given as drops or liquid.
Vitamin B12 (cobalamin)
Vitamin B12 plays an important role in regulating the immune system. Lack of vitamin B12 leads to an autoimmune disease pernicious anemia which is then associated with other autoimmune disorders such as thyroid problems, diabetes and vitiligo. Pernicious anemia is linked with a low level of immune cells called lymphocytes. This is improved by treatment with a synthetic form of vitamin B12 called cyanocoalbumin.
Zinc
Zinc is an antioxidant which works to reduce the amount of reactive free oxygen radicals causing damage to the body cells. Zinc deficiency has been shown to lead to reduction in immune cells as well as stress on the immune system leading to increased generation of inflammatory cytokines. Several studies have shown the benefits of zinc supplementation in preventing many infectious diseases.
Copper
The immune system requires copper to carry out many of its functions. Copper is a trace element found in most immune cells. In copper deficiency, the number of neutrophils (white blood cells) are reduced and the neutrophils that are present show deterioration in their ability to fight off any microorganisms in the body. As a supplement, copper rarely needs to be taken on its own but can be helpful to include in a general immune support supplement.
Elderberry extract
Elderberry is the berry found in northern Europe on the Elder tree, Sambucus nigra. It is full of antioxidants and studies seems to show antiviral activity against viruses such as colds and flus. The berries can be eaten once cooked but should not be eaten raw. Alternatively, there are many supplements containing elderberry extract to help maintain a healthy immune system and boost your ability to fight infections.
Wellmune
Wellmune is a natural yeast beta glucan which is clinically proven to help strengthen your immune system. It was developed by the Kerry Group in Ireland. Wellmune enters the immune organs and attaches to immune cells called neutrophils. It then helps the immune cells move more quickly to where they are needed when they are needed. There have been over a dozen clinical trials carried out to show Wellmune improves immune health as well as maintaining overall physical health. It protects against the harmful effects of stress and can help improve energy levels.
The immune support benefits of Wellmune was studied extensively in athletes. In one study of marathon runners, a 40% reduction in upper respiratory tract infections was found when Wellmune was taken for four weeks. Another study found a 48% reduction in fatigue. These benefits both allow athletes to recover quicker.
One of the main products on the market containing Wellmune is Revive Zest Active. A general immune supporting supplement that also boosts your energy levels. Junior Revive and Teen Revive also both contain Wellmune.
Echinacea
Echinacea has been studied extensively and shown to have immune modulating effects. It seems to both stimulate innate immune response but also specific, adaptive immune function. It can be taken as a supplement to help support your immune system. Either just during winter months when viruses are more common or all year round to promote general immune health.
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Pharma Plus Vit D3 1000 Iu

€12.99 €10.39

Supporting Irish 20% OFF Promotion

Philip McGorisk

Supervising Pharmacy

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