Boost Your Immune System with Six Key Nutrients

When we think of infections or toxins or pollutants, we typically think of protecting ourselves. A rigid shield to protect us from the outside. While there's nothing wrong with this, a response of hypervigilance and alert can trigger the "fight or flight" stress mode which, if chronic, can suppress the immune system. Perhaps you get sick more often. Or your joints and muscles ache. Or your seasonal allergies are worse. Or you tire more quickly. These may be signs that the immune system is less than optimal.

Resilience, in contrast to this rigid shield, is an organism's or system's capacity to bounce back from external stresses--it's an inner flexibility. The more we can optimize our bodies' innate systems, the more we can recover from whatever comes our way, whether they're wildfires, novel viruses, climate change, just to name a few.

6 key nutrients for healthy immune function

1. Vitamin D3: Essential in fighting off germs as well as cancerous cells. Though vitamin D is made in our skin cells from sun exposure and obtained through natural fats, studies show that most people have suboptimal levels. Moreover, inflammation, fat accumulation, older age, and other factors can further decrease vitamin D. Deficiencies have been associated with weakened immune responses as well as increased autoimmunity. Most primary care providers can screen your blood levels; the ideal range is 40-60 ng/mL. Recommended dosage: 2000-5000IU daily with breakfast (for the average adult).

   
   

2. Zinc: Supports the immune system in fending off germs, and also helps the body repair itself. In addition, it can help keep the immune system in check, preventing the inflammatory response from going out of control and worsening the illness. Recommended dosage: 15-30 mg daily with breakfast. 60 mg if you've got an acute infection like a cold virus.

   
   

3. Selenium: Boosts the overall immune response against both viruses and bacteria. Deficiencies in this essential mineral have been associated with weaker immune systems against germs, tumors, and allergens. Recommended dosage: 200 mcg daily with breakfast.

   
   

4. Omega-3 Fatty Acids: Help your immune system modulate inflammation, and the fat-soluble vitamins contained in fish oil act as antioxidants. Omega-3's are best acquired by eating oily fish like wild salmon, sardines, herring. If supplementing, recommended dosage: cod liver oil 2-4 g daily with breakfast. Check labels for a brand that screens environmental contaminants (mercury, PCBs). For vegetarians, supplementation with marine algae provides the most beneficial form of omega-3s.

   
   

5. Vitamin C: A high potency antioxidant that quenches inflammation and ramp up the production and function of immune cells. It also aids in the production of antibodies, when they're needed to fend off infections. Recommended dosage: 1000-2000 mg daily with breakfast. Look for a buffered form for Vitamin C. During an acute infectious illness, increase to 2000-4000 mg daily, as tolerated (higher doses can cause loose stools or some digestive discomfort, so titrate to your symptoms).

   
   

6. Magnesium: Involved in over 300 biochemical processes in our bodies. Imbalances in Mg have been implicated in a depressed immune system, insomnia, high blood pressure, muscle dysfunction, and constipation, just to name a few. Recommended form and dosage: Mg glycinate, malate, or citrate 400-600 mg at bedtime. If you have kidney disease, please check with your doctor.

   
   

My favorite resilience-building practice

We tend to think of the triad of mind, body, and spirit to be separate entities. But when they come together in a single, integrated experience, healing sometimes happens radically. That's what happened to me when I started practicing w, even virtually. wwwww.cynthialimd.com/qigong

Practiced daily, qigong has enhanced my resilience in all three dimensions -- mind, body, and spirit -- beyond what science can measure. 

Research shows that a minimum of 20-minutes twice a day can boost the benefits. So here's a free 20-minute practice with Master Lee Holden for beginners and advanced practitioners.