They help monitor your nutrient levels over time. These vary based on genetics, age, and health status. However, too much supplementation can cause harm. They aid in turning carbohydrates into glucose, which fuels your body. With proper nutrition, the body heals faster. In animal models, beta 1,3/1,6 glucan from the mushroom reishi (Ganoderma lucidum) improved immunity by inducing the expression of IgA or IgG in serum and small intestinal fluid. Moreover, serum antioxidant capacity and total polyphenol concentrations were significantly higher in the propolis-treated group, while serum carbonyls and lactate dehydrogenase activity were significantly lower . However, the propolis-treated group showed significantly higher levels of TGF-β1 . Vitamin E is a potent antioxidant that plays a critical role in supporting healthy immune function. Vitamin A has been shown to improve the body's immune response and support growth, reproduction, and the production of blood cells. This highlights the potential therapeutic benefits of including certain foods in our diet to support immune function and combat disease. These supplements include a range of ingredients that support brain function, memory, and focus, helping to optimize mental performance and overall cognitive health. Rogan includes zinc in his supplement routine for its ability to support a healthy immune system and reduce the duration of common colds. It’s important to know how much zinc you need daily and not exceed that amount since too much can be harmful just like too little. Balance is important when taking supplements. This personalized approach helps maintain optimal health through tailored supplement use. When you slouch or hunch over, it compresses the lungs and diaphragm, making it harder for your lungs to expand fully and take in oxygen. This therapy is often prescribed by doctors and can be administered in hospitals, clinics, or at home using portable oxygen devices. If your SpO2 falls below this range, it may indicate a problem with your lungs or circulation, such as in conditions like chronic obstructive pulmonary disease (COPD) or asthma. However, we know that balanced nutrition plays a fundamental role in maintaining both physical and mental health. Consider IV therapy for boosting your immunity Finally, although the majority of included studies did use a placebo-control group or a crossover design, the timing of supplementation (i.e., time of day of administration) was not always mentioned, and thus variations in circadian rhythms could have minimised or amplified any cognitive effects. Although Kennedy et al. observed stronger cognitive effects from guarana supplementation administered under cognitive demands, Veasey et al. did not when participants also exercised; however, the cognitive load in the latter study may have been insufficient to induce mental fatigue. In addition, flavonoid supplementation produced stronger cognitive effects in the two studies that induced cognitive demand 48,49. While some studies showed positive effects of supplementation on psychomotor, information processing speed, attention/vigilance, memory, and/or executive function, others did not. These interventions include the use of personal protective equipment (PPE), adherence to hygiene procedures and social isolation measures, as well as actions that lead to a healthier lifestyle, minimize stress factors and strengthen the immune system, such as regular physical activity.B vitamins are vital for energy and keeping nerves functioning properly.Joe Rogan uses Alpha BRAIN by Onnit, a nootropic designed to support memory, focus, and mental clarity.As mistakes can be costly, it is important to identify evidence-based means of preserving or enhancing the cognitive performance of military personnel.Vitamins A, C, E, carotenoids, and flavonoids, for example, are widely accessible in the diet and act as antioxidants, scavenging oxidative free radicals (Waheed Janabi et al., 2020).Nearly 68% of adults in the U.S. reach for at least one supplement daily, but navigating the sea of vitamins and minerals can be overwhelming.While TRT may have these effects, the FDA states that “Unlike drugs, supplements are not intended to treat, diagnose, prevent, or cure diseases.Furthermore, the synergistic associations between PEM, infection, and immunological function are well established (Neumann et al., 2002).Wilson et al. reported that vitamin C directly activates the lymphocytic cell through activation of SVCT (sodium-dependent vitamin C transporters) and GLUT (sodium-independent glucose transporters) . Workout Supplements: Do They Really Boost Performance? These compounds contribute to the vegetable's antioxidant and anticancer properties, making it a favorite food among health‐conscious individuals. The health benefits of broccoli go beyond its nutritional value, as it also contains various phytochemicals such as polyphenols, glucosinolates, and their derivatives, including isorhamnetin, quercetin glucosides, and kaempferol. In addition to vitamin E, almonds also contain monounsaturated and polyunsaturated fats, flavonoids like kaempferol, catechin, epicatechin, and isorhamnetin, as well as plant sterols. During regular physical exercise practices, inflammatory responses and stress hormones are decreased; in contrast, lymphocytes, NK cells, immature B cells and monocytes are at high levels. Furthermore, different studies suggest that regular physical exercise is directly related to decreased mortality from pneumonia and influenza, improvements in cardiorespiratory function, vaccine response, metabolism of glucose, lipids and insulin 13, 16. Thus, there is a marked deregulation of immune responses, which leads to a lower presence of circulating T cells, reducing the response to pathogens 60, 61, 65. Among the pathophysiological mechanisms are the action of adipocytokinins, with leptin and adiponectin, overactivity of coagulation factors, reduction of fibrinolytic function and, once again, increased inflammation (TNF and IL-6). Many people have low vitamin D levels, and this nutrient is crucial for optimum immune system function. In order to address the problem of zinc deficiency on thymus and peripheral cells, zinc supplementation could be an excellent solution to meet the desired vacant immune requirements (Fig. 8). The immune-modulating activity of T -cell precursors CD8+and CD73+ do not show their physiological effect if there is a zinc deficiency in the body . Insufficient vitamin A can negatively impact the immune system's cells like macrophages, neutrophils, T-cells, and B-cells. Also consider factors like your dietary habits, lifestyle needs, medical history – consulting a healthcare professional can guide you best. Many healthcare professionals recommend these core supplements based on their potential benefits in addressing nutritional gaps in various diets. This correlation underlines the potential power of daily supplementation as part of a healthy lifestyle strategy. Landmark studies have shown important supplements can significantly benefit our health. Additionally, if you suspect sleep apnea, consulting a healthcare provider for proper diagnosis and treatment can prevent drops in oxygen during sleep. By consistently using an air purifier, you create a healthier breathing environment, which can lead to better lung health, improved oxygen intake, and an overall boost in well-being. Cleaner air reduces the burden on your respiratory system, allowing your lungs to function more efficiently and absorb more oxygen. Making stress management a priority not only benefits your mental well-being but also promotes better respiratory function and more efficient oxygenation. Water helps maintain the fluid balance in the body and plays a key role in thinning mucus in the lungs, making it easier to breathe and allowing for more efficient oxygen exchange. However, a randomized, crossover study in 20 athletes showed that intake of four quercetin-based chews 15 min before a 2 h run did not reduce post-exercise inflammation or immune changes caused by increased levels of various cytokines, such as GM-CSF, IL-2, IL-6, IL-8, CRP, TNF-α, and IL-1β.No effects were found on vigilance; however, ginseng administration had beneficial effects on brain activity related to attention and working memory, as indexed by the P300 event-related potential .Thirteen products exceeded the US Food and Drug Administration UL of ingredients (zinc, vitamin B3, and magnesium).This formula includes antioxidants like lutein and zeaxanthin, which are essential for eye health, particularly in protecting the macula, the part of the retina responsible for sharp, central vision.Although quercetin supplementation affected the erythrocyte sedimentation rate, the difference was insignificant .Other key strategies include appropriate weight gain; appropriate physical activity; vitamin (folic acid) and mineral (iron) supplementation as needed; and avoiding alcohol, tobacco, and other harmful substances.For many, eating a variety of healthy foods every day is challenging.“However, just like with physical exercise, the mental strain from gaming results in demonstrated cognitive improvements,” she continued.Therefore, vitamin D deficiency is often linked with allergies, infections, and autoimmune disorders . Driving a vehicle requires attentional control functions of alertness, orienting and executive attention, all of which can be impaired by sleep deprivation. Four studies examined caffeine in the context of sleep deprivation, or compared well-rested and sleep-deprived subjects 40,44,45. Participants’ caffeine consumption was heterogeneous across all included studies, examining low, moderate, high and mixed users. Two studies recruited men only 43,44 and one recruited military personnel , with a combined total number of 172 participants. In blood tests, TSH scores show whether or not the body has enough thyroid hormone to work with.Glutathione is the body's master antioxidant, vital for detoxification and immune support.This article does not contain any studies with human participants or animals performed by any of the authors, and informed consent is not a standard required.Continue supplementing as long as your child’s diet remains limited, and reassess periodically with your pediatrician.Active forms of vitamin A include retinal, retinol, and retinoic acid.Mushrooms are edible fungi containing considerable quantities of selenium as well as B vitamins such as niacin and riboflavin, which play an important role in supporting the human immune system.They test their supplements rigorously to ensure safety and efficacy. The article presents an extensive analysis of a range of common foods that have been studied for their immune‐boosting properties. This article provides a comprehensive review of the scientific literature on common foods known for their potential to boost human immunity. It plays a crucial role in protecting the body against external invaders, including bacteria, viruses, and parasites. Explore his insights on health and wellness, enjoy his favorite comedy picks, check out his go-to UFC gear, and discover the books he’s recommended. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. It's true that knowledge about nutrition and diet evolves over time. PreviGuthealthPreviLeanPreviStrengthPreviWellPreviNutritionShop all We offer health solutions through customized nutrition, using comprehensive testing for sensitivities, genetic biomarkers, cellular nutrition, and more. With the Alcat Test you may avoid pro-inflammatory food reactions and unburden the immune system. Raw garlic provides the most benefit, but cooked garlic also has health benefits. The berries are loaded with powerful antioxidant and antiviral compounds and vitamin C. Echinacea is a popular herb that is often taken for its immune-boosting properties. In this article, we’ll review the best research-backed herbs for immunity. Especially during cold and flu season or when stress levels are at their highest. Staying up to date on your vaccinations against COVID, flu and other illnesses are the best way to keep your immune system strong. Hacks to boost the immune system abound online, but few of them are backed by research and will actually do something to keep viruses and other infections at bay. Mushrooms are edible fungi containing considerable quantities of selenium as well as B vitamins such as niacin and riboflavin, which play an important role in supporting the human immune system. It has been shown to modulate the function of immune cells such as B cells, dendritic cells, monocytes, macrophages, and neutrophils, ultimately affecting innate and adaptive immunity in pathological conditions. These immune cells are known to improve the functioning of the immune system, thereby potentially reducing the risk of certain diseases. Broccoli's beneficial effects on human health are owing to its high quantity of minerals, vitamins, and isothiocyanates, the most significant of which is sulforaphane (SFN). It also aids in the promotion of healthy digestion, bowel movement, weight loss, and body immunity (Kandasamy & Shanmugapriya, 2015). The innate immune system demonstrates its effect through macrophages, dendritic cells, and natural killer cells. CP is such a powerful immune boosting agent that can tune the activity of C3, C4 markers and IgE, suppress the level of cortisol and improve overall life quality . To improve the pharmacological activity of antitubercular drugs, CP has been suggested as an adjuvant therapy to avoid unwanted side effects , , . The immune-boosting safety profile of CP has already been seen in several preclinical and clinical studies , , , , . Et al. cited that CP had been used as an effective anti-aging agent for a long time before revealing vitamins, minerals, and antioxidants. The present study is descriptive in nature, without direct patient or subject involvement, using commercially available online information on over-the-counter T supplements. The purpose of this study was to evaluate the composition of “T boosting” supplements, their advertised claims, and compare them with both the published literature and FDA recommendations. That means supplements should not make claims, such as “reduces pain” or “treats heart disease”. Naturally, there are cases in which supplementation plays a fundamental role in the treatment of vitamin and mineral salt deficiencies. The studies presented in this Special Issue describe new scientific knowledge that is essential and fundamental in further understanding the role of nutritional support. When these effects are proven by scientific studies, EFSA (European Food Safety) expresses a positive opinion on specific claims. In vitro study of Huijskens, M. J et al. narrated that vitamin C plays a key in the early maturation of T-cell as it removes the hindrance of the T-cell maturation process . Due to the activation of SVCT and GLUT, the intracellular plasma concentration of vitamin C increases about 10–100-fold than in normal conditions 120,121, which exaggerates T-cell, B-cell, and natural killer cells. Vitamin C has played a pivotal role in enhancing the activity of the immune system. Find an activity you enjoy and make it part of your weekly and daily plan. What's most important is making physical activity part of your lifestyle every week. Exercise improves your health and sense of well-being, which gives you more energy every day. Zaitsu and colleagues study Stylometry for the detection of AI-generated text. Together they aim to raise awareness, support early-career researchers, and develop equitable, effective practices that strengthen global participation in Open Access and Open Science. The best form of vitamin A in supplements is a combination of mixed carotenoids and palmitate. Folate and B12 can be tested with serum (blood) tests, and it is possible to be low in these nutrients before your blood levels even get below range. Some might recommend higher levels, but this is often based on studies that reference different units that are 2.5 times higher. Absolutely anyone can benefit from testing their vitamin D levels. Below, I’ll get into the role that nutrients play in normal thyroid function, as well as the benefits of supplementation with certain nutrients. Eleven individual supplements (10.1%) had data showing a decrease in T with supplementation, and 20 individual supplements (18.3%) had data showing no change in T with supplementation.The present review attempts to understand the molecular mechanisms underlying the immune-enhancing properties of some bioactive compounds from plants, fungi, animals, microorganisms, and other natural sources.He prefers high-quality fish oil capsules like Carlson’s Norwegian Fish Oil to support brain health and reduce inflammation.This is especially important for children’s supplements, as some products have been found to contain heavy metals or inaccurate nutrient levels.“Allergies and asthma are overreactions of your immune system and both go hand-in-hand.That’s because abnormal thyroid levels can lead to bone thinning and hip fractures36.Cells of the immune system must require adequate stimulation so that these cells can prepare themselves competent enough to fight against any unintended onslaught.Designed to fill the gaps left by modern diets, our superfood formulas combine ancient techniques like fermentation with clinically proven ingredients for results you can really feel. However, ginkgo biloba can interact with blood thinners and should be avoided before surgery. Results are generally modest and most pronounced in people with existing nutrient deficiencies or mild cognitive impairment. Combining both offers complementary mechanisms — NGF stimulation for neuroplasticity and structural fatty acids for synaptic health. When you’re well-hydrated, your body can transport oxygen more effectively throughout the bloodstream, ensuring that vital organs and tissues receive the oxygen they need.Acute respiratory infections (ARIs) are caused by respiratory viruses and bacteria, being the most infectious disease in humans 1, 2.Tomatoes are a great food to eat when you’re sick due to their high concentration of vitamin C.A meta-analysis study of elderberry clinical trials found that supplementation with elderberry substantially reduces upper respiratory symptoms.A food supplement refers to a preparation intended to supply a nutrient that is missing from a diet.It was established that folic acid could modulate the response of B-lymphocytes to improve the molecular pathways of their antiviral and innate immune proinflammatory responses .If your child has been a consistently picky eater for more than a few weeks and is avoiding entire food groups, it may be time to introduce a multivitamin.Even better, they can help protect the eyes from the effects of excess blue and ultraviolet light (which gaming monitors, televisions, and mobile devices have been known to emit).For proper functioning of enzymes, transcription, and replication factors, this trace element zinc acts as a co-factor to exaggerate their activity 149,150. Probiotic strains can produce bacteriocins, contributing to the antimicrobial activity of the gut microbiome . For example, Saccharomyces boulardii significantly reduces some adverse effects of Helicobacter pylori eradication therapy by preventing adherence of this pathogen to the mucous membrane of the stomach . Prevention of the initial step of tissue colonization by pathogens may improve the treatment of some infectious diseases. Probiotics affect innate immunity by preventing bacterial adherence and translocation and improving the mechanisms of pathogen destruction. Vitamins as immunity boosting agents It also plays a crucial role in the production of immune cells. Recent research has shown the importance of the mineral selenium in immune functioning. Low iron levels in the body lead to anemia and a reduced ability to fight harmful bacteria and infections. Therefore, including eggs in normal diet may be a wise option to have a nutritious and healthy diet, especially in underdeveloped regions, where high value proteinaceous foods like pulses and milk are not accessible to common people. High levels of vitamin A, vitamin B‐12, and selenium in eggs help strengthen the immune system (Puglisi & Fernandez, 2022). Additionally, eggs contain vitamins and minerals that are essential for proper brain and neurological function. This occurs through the activation of macrophages, elevation of immunoglobulin levels, and enhancement of natural killer cell activity and cytokine production within the body (Das et al., 2019). Our test bundles combine functional lab testing with actionable nutrition support and wellness solutions tailored to your unique needs. The Cellular Nutrition Assay provides information regarding your nutrition status and with which foods and exact nutrients you can strengthen your body and immune system. It’s always wise to consult with your health care provider before taking any supplements or herbal remedies. Alcat blood testing can help determine if certain foods and other substances interfere with your optimum health. In addition, supplements can fill in the gap if you have health conditions or deficiencies that increase your need for certain nutrients. In one study, when B12 was given to those with low B12 and deficiency symptoms, the majority saw their symptoms improve in as short as several months. As many as 40% of people with thyroid disease are deficient in B12. Folate supplementation has been shown to improve methylation in those taking thyroid medication29. The No. 1 Stretch an Olympic Physical Therapist Recommends to Almost Everyone Studies have shown that low levels of magnesium increase the risk of elevated antibodies against thyroglobulin and thyroid peroxidase and cause low thyroid function38.Rogan often discusses various nootropics on his podcast, highlighting their benefits for cognitive enhancement.Many liquids contain powerful ingredients to fight of colds and other infections and can help make sure you're getting your recommended daily doses of necessary vitamins and minerals.“You can’t have immunity without endothelium, which is the maestro of the circulation system and a very important tissue,” Cooke says.Xylitol, as a non-digestible carbohydrate of natural origin, beyond its significant role in maintaining dental health, also modulates the immune response of the body 78,79.Green tea is also rich in L‐theanine, an amino acid, which may help in the creation of germ‐fighting chemicals in T cells (Chowdhury & Barooah, 2020; Williams et al., 2020).Interestingly, vitamin D prevents autoimmunity by preventing the activation of T-regulatory cells.Carrots, sweet potatoes, and spinach have essential vitamin A that can fight infections.It also showed that zinc significantly improved both free T3 and free T4 levels (even though blood levels didn’t change)42. Until a few years ago, scientific studies on food supplements were not widespread; therefore, knowledge about their effects was limited. For example, calcium supports bone health and vitamin D helps calcium absorption. In recent years, nutritionists have increasingly considered dietary protocols that provide greater importance to the interactions and synergies between various foods rather than evaluating the beneficial effects of a single food. “Water is important because our blood and lymph, which have immune cells in them, need water in order to flow to circulate throughout our bodies,” says Dr. Lin. Water plays many important roles in your body, including supporting your immune system. Caffeine Beta-alanine is an amino acid produced naturally in the body that can also be acquired via the diet from meat and/or dietary supplements .Research shows that picky eaters are most commonly deficient in iron, zinc, vitamin D, vitamin A, B12, and omega-3 fatty acids.In addition, vitamin C is requisite for the proper functioning of regulatory T -cell (Treg) through activation of Foxp3, the so-called master transcription factor in the epigenetic system 126,127.Taking B complex supplements can help ensure you’re getting these essential nutrients working together effectively within your body’s systems.During the recent COVID-19 outbreak, individuals suffering from vitamin D and selenium deficiency developed acute respiratory tract infections. Pollutants such as smog, dust, smoke, and chemical fumes can irritate the lungs and reduce their ability to absorb oxygen efficiently. Exercises such as walking, running, swimming, or cycling enhance lung capacity, improve circulation, and strengthen the muscles that support respiration. On the other hand, sitting or standing up straight allows the lungs to fully expand, enabling deeper breaths and more effective oxygen intake. Whether eaten as a whole food or in the form of a pill, the following supplements may help keep you healthy and your immune system in top shape to combat coronavirus. Since this condition can harm the body’s defenses and contribute significantly to the reduction in individuals’ physical condition, functional and health loss, the adoption of healthy habits and an exercise routine can help in maintaining health 59, 69. Although COVID-19 is not primarily a metabolic disease, there is a need to maintain metabolic control of glucose, lipid levels and blood pressure in order to prevent metabolic and cardiovascular complications, as well as to reduce the local inflammatory response and block the virus entering the cells . In this way, the immune system undergoes negative changes; that is, there is a functional impairment of innate immunity and adaptive immunity called immunosenescence, which results in greater susceptibility to infectious diseases and systemic inflammatory processes, decreased response to antibodies and, therefore, compromised immunological surveillance . Despite the lack of accurate data on how physical activity improves the immune response against the new coronavirus, there is evidence of lower rates of ARI incidence, duration and intensity of symptoms and risk of mortality from infectious respiratory diseases in individuals who exercise at high levels appropriate. Lung infections, such as pneumonia or bronchitis, can significantly impair the lungs’ ability to absorb oxygen, leading to reduced blood oxygen levels and difficulty breathing. Using an air purifier is an effective way to improve the air quality in your home and increase blood oxygen levels. Stress-reduction techniques also help lower heart rate and blood pressure, supporting overall cardiovascular health. When you’re stressed, your body enters a state of heightened alertness, often causing your breathing to become more erratic and less effective at delivering oxygen to the bloodstream. Reducing stress can have a positive impact on your blood oxygen levels, as stress and anxiety can lead to shallow, rapid breathing, which limits oxygen intake. How Does the Immune System Work? Your immune system defends your body against illness and infections, so it's important to keep it functioning as well as possible. Furthermore, it is essential to consult with healthcare professionals or registered dietitians for personalized advice, especially if you have any specific dietary requirements or underlying health conditions. While incorporating immune‐boosting foods into our meals, we should also focus on maintaining a healthy lifestyle, including regular exercise, adequate sleep, and stress management. Each of these foods offers unique benefits, from providing vitamin C and antioxidants to supporting gut health and reducing inflammation. Proper blending of fruits such as papaya, citrus, pomegranate, etc., vegetables, spices, and animal‐based foods such as milk and eggs in the right proportions in daily diet has been shown to improve the functioning of the human immune system. GRADE and SIGN 50 assessments (Table 2) of research on nitrates denoted the studies to be of acceptable-high quality and had low risk of bias, indicating well designed and executed research. Performance on measures of attention (rapid visual information processing test, RVIP) 62,63, working memory (serial subtraction) , and executive function (Stroop) were assessed. Both studies assessed the effect of single doses of a similar nitrate-rich drink (beetroot juice with added apple and blackcurrant juice; containing 5 to 5.5 mmol of nitrate). Nitrate is obtained in the diet through the consumption of nitrate-rich vegetables, including beetroot, broccoli, lettuce, and spinach . GRADE and SIGN 50 evaluations (see Table 2) revealed this study to be of low quality with a high level of bias risk. This literature review was undertaken in response to a request from the Australian Army for evidenced-based information on the effects of dietary supplementation on cognitive performance. The use of dietary supplements is generally self-prescribed and easily accessible, with consumption increasing, particularly among healthy young adults. Supplementing with B vitamins can help optimize energy production and combat feelings of fatigue or low energy levels resulting in a boost in doing cognitive activities such as studying or taking exams. On the other hand, inadequate nutrition can impair immune system development and lead to immune incompetence, rendering the body more susceptible to infections (Cooper & Ma, 2017), allergies, and chronic inflammation (Albers et al., 2013). Consuming a diet that is abundant in nutrients with immunomodulatory properties can aid in strengthening the immune system. Humans are born with some protective mechanism against harmful agents, which are ready to protect the body at a very short notice, constituting innate immunity, whereas acquired immunity is obtained through interaction with the invader and is peculiar to that invader. Essential Minerals for Strong Immunity Multivitamin rating based on results of the 2024 ConsumerLab.com Survey of Supplement Users. What's your brain health goal—better memory? As a rule, gamers take their craft very seriously, seeking to improve their strategy, map knowledge, and skill with in-game weapons as well as their baseline gaming performance through supplements. The bioactive compounds augment the immune response by directly increasing the cytotoxic activity of natural killer cells, macrophages, and neutrophils. The immune-enhancing properties of many plants and fungi are due to containing bioactive phytoconstituents such as polyphenols, terpenoids, β-glucans, vitamins, etc. In contrast, the excessive functioning of the immune system causes the development of autoimmune diseases and allergies. Thus, well-balanced immunity is pivotal for maintaining human health, as an insufficient level of immune defense leads to infections and tumors. Wellness shots are typically small bottles that feature certain nutrients and are designed to boost one's health, such as promoting a healthy immune system or working as energy boosters or detox drinks. Only one study on beta-alanine supplementation reported physical side effects (i.e., paraesthesia (tingling) in four participants, which was due to inappropriate administration of the supplement) . Supplements that have shown some cognitive benefits result from omega-3 28,29, multivitamins and minerals 30,31 and caffeine . Of particular concern is a report stating that an increasing number of dietary supplements contain unlisted potentially life threatening ingredients . Studies should use adequately dosed high-quality supplements, and determine the appropriate time of day of administration. In particular, future research should consist of adequately powered and well-conducted randomised double-blind placebo-controlled studies. We therefore suggest that although caffeine could be used to reduce the impact of sleep deprivation and physiological fatigue on cognitive performance, the dosage provided should take into consideration other sources of caffeine intake. These foods provide fiber and important nutrients such as vitamins and minerals. An example of a healthy meal includes vegetables, fruits, and small portions of protein and whole grains. You can gain some health benefits even if you do as little as 60 minutes of moderate physical activity a week. To maintain or improve your health, aim for 150 minutes per week—or at least 30 minutes on all or most days of the week—of moderate physical activity. PRRs are receptor-type proteins that stimulate innate immune cells, e.g., epithelial cells, neutrophils, macrophages, monocytes, and dendritic cells 3,4. The immune system can be defined as a sophisticated association of varied immune cells and molecules that may provide adequate protection against infections or foreign intruders. Cells of the immune system must require adequate stimulation so that these cells can prepare themselves competent enough to fight against any unintended onslaught. A significant number of the people took initiative to increase the body's defense capacity through boosting up immunity worldwide. Therefore, enhancing the immune system’s ability is highly beneficial in preventing many health disorders. Most people obtain creatine from seafood and red meat at levels much lower than those found in synthetically produced creatine supplements. While a series of nutritional products on the market supply nutritional support to subjects suffering from chronic diseases, investigations of the effectiveness of a vast number of nutraceuticals aimed at improving athletic performance are also exploding in the scientific literature. Scientific data show how some supplements can improve health via different actions. Most micronutrients are included in the European Union Register on Nutrition and Health Claims and play a role in the immune system functioning, particularly in immune response . Instead, adverse effects, such as an increased risk of hypertension, glucose intolerance, metabolic syndrome, abdominal obesity, and hyperlipidemia, have been noted in subjects following diets characterized by foods rich in fats, sugars, and proteins. It has been reported that β-glucan improves host immunity by activating the complement system and increasing the cytotoxic activity of macrophages and NK cells. Similarly, in an 18-week randomized controlled study involving 33 type 2 diabetes mellitus patients, supplementation with 900 mg/day of Brazilian green propolis significantly reduced serum TNF-α levels but significantly increased serum IL-1β and IL-6 levels. A meta-analysis and systemic review of six studies with 406 participants concluded that propolis use significantly lowered serum TNF-α and CRP levels in study participants . However, a randomized, crossover study in 20 athletes showed that intake of four quercetin-based chews 15 min before a 2 h run did not reduce post-exercise inflammation or immune changes caused by increased levels of various cytokines, such as GM-CSF, IL-2, IL-6, IL-8, CRP, TNF-α, and IL-1β. Similarly, the phagocytic activity of peripheral blood cells increased significantly by 25.2% and 39.4%. Importantly, patients in the GPS + DC group showed higher immune functions than those in the DC alone group, indicating the potent immunomodulatory effects of GPS . A study conducted in patients with non-small cell lung cancer demonstrated that ginseng polysaccharides (GPS) alter the immune response of T helper cells (Th1 and Th2) compared to DCs alone. Venter et al. concluded that unsaturated omega-3 fatty acids from plants sources also play an important role in the maintenance of immunity in the context of autoimmune and allergic diseases. This review attempts to describe the modern approaches to the immune-boosting roles of a variety of natural ingredients from different sources and their use in managing infections or other diseases related to the dysfunction of the immune system. I’m often asked the kind of nutrients that are helpful for thyroid disease, especially for those already on a healthy diet. Nevertheless, sufficient evidence exists to warrant further research into the effects of some supplements in healthy young adults. However, anecdotal evidence from military samples, and some empirical evidence 2,9,10,11,12,13,15,16,17,18,19,20,21, indicate that some dietary supplements may be harmful, and worryingly, people continue to take a supplement even if they experience bad side effects. Third, studies varied in terms of the cognitive domains that were assessed, with limited or no investigation of executive function following supplementation with beta-alanine, gingko biloba, ginseng and guarana. My personal favorite are the immune pods, including amino acids, antioxidants and essential vitamins and minerals. The delayed-release vegan capsules contain only the essential ingredients — think zinc, magnesium, omega-3 DHA, folate, and vitamins A, B12, D, and E, to name a few — with no synthetic fillers or artificial colors. Foods rich in antioxidants and omega-3 fats are all important for maintaining a healthy heart and diet. “As heart doctors, we tend to give drugs to help lower cholesterol and keep blood sugar in a healthy range. While vitamins C and D and daily multivitamins can help, other supplements aren’t approved by the FDA, nor is there “any good evidence that any of those things work. For others, placing importance on maintaining a well-balanced diet such as incorporating brain-boosting foods such as fatty fish, nuts, fruits, and vegetables provide essential nutrients and antioxidants crucial for brain health. NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public. Nor do you need to be a chef to prepare healthy meals. Eating healthy doesn’t have to take a lot of time. Eating healthy foods may seem hard when you don’t have time to cook or are on a tight budget. At the molecular level, the anti-inflammatory activity of β-(1→3)-D-glucan was due to the inhibition of the NF-κB and JNK MAPK pathways, with TLR2 receptors playing a central role . Lucidum displayed potent anti-inflammatory properties in lipopolysaccharide (LPS)-induced Raw 264.7 cells by downregulating iNOS and TNF-α mRNA expression and inhibiting IκBα and JNK1/2 phosphorylation. Moreover, it also increased the expression of the poly-Ig receptor in the small intestine and promoted NK cell activity . A quick glance at the aisles of vitamins and wellness supplements and you might be convinced that “there’s always a quick fix, like taking mega doses of certain supplements,” says Parikh. “Ultimately, a healthy lifestyle the best way to have a good immune system,” she adds. There aren't many dietary sources of vitamin D - our bodies produce most of our vitamin D from the sun. While you can't boost your immune system, what you eat, your sleep patterns and stress levels do have an impact on supporting it. As always, we advise you to take supplements as directed on the label. The overwhelming majority of gaming supplements are designed to be taken as capsules or powders mixed with water. Finally, be sure to prioritize time outdoors, getting fresh air, vitamin D and at least a little exercise. 5. Zinc In some cases, using red blood cell tests, you may be able to figure out if you are lacking in any of these important minerals. If your levels are well above mid-range, you are not likely deficient. Those who are dealing with unexplained fatigue and hair loss might also do well to take a B12, folate, and iron levels test. While tests do exist that measure the levels of most nutrients, unfortunately, many of them just are not accurate. At the same time, though, supplementing with nutrients can reveal additional benefits beyond just the diet. MCT oil is easily converted into ketones, providing a rapid source of energy that supports his workouts and mental clarity. It contains ingredients like cordyceps mushrooms and ashwagandha, which enhance oxygen utilization and reduce fatigue, helping him perform at his best during workouts. Rogan has openly discussed his use of Testosterone Replacement Therapy (TRT) to maintain optimal testosterone levels. Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. “Also, some of the anti-inflammatory and pain-reducing properties of ginger may help support the immune system when we are well,” Bazilian notes, adding that this is achieved mainly by preventing or reducing the severity and duration of symptoms. Researchers are now emphasizing the immunity boost through food supplementation that yields from different natural sources. Thymulin hormone is generated from the thymus gland and secreted from epithelial cells of the thymic membrane with the help of zinc cofactor 163,164. It has been thought that the generation of B-cell precursors is obliged to induce apoptosis due to the unavailability of zinc supplementation . A double-blind, placebo-controlled clinical trial in 50 type 2 diabetes mellitus patients showed that the treated group receiving Iranian propolis (1000 mg/day) for 90 days showed a significant reduction in serum levels of CRP, TNF-α, glycosylated hemoglobin, and insulin . Although quercetin levels significantly increased in the quercetin-based chews group, no statistically significant difference was observed in the postexercise inflammation levels compared to the placebo group . The four quercetin-based chews provided to runners were made using 1000 mg quercetin, 1000 mg vitamin C, 400 mg each of isoquercetin, eicosapentaenoic acid, and docosahexaenoic acid, 120 mg epigallocatechin 3-gallate, and 40 mg niacinamide. Although quercetin supplementation affected the erythrocyte sedimentation rate, the difference was insignificant . A comprehensive multivitamin that includes these nutrients provides the broadest coverage for nutritional gaps. Children who avoid meat and fish are at particular risk for iron and B12 deficiency, while those who skip dairy may lack calcium and vitamin D. If your child refuses an entire food group — particularly meat, dairy, or vegetables — look for a supplement that specifically addresses those gaps with iron, calcium, vitamin D, or B12. The gummy format makes it easy to take alongside a regular multivitamin for comprehensive coverage. 3. Situational Effects Keeping the endothelium healthy is also key in supporting the immune system, says Cooke, who’s also a science advisory board member with HumanN. Following “old-fashioned” advice like getting enough sleep, eating a healthy diet, and exercising regularly are the simplest ways to “boost” immunity, says Parikh. The immune system is made possible by white blood cells, which fight diseases and infection. It is important to note that a balanced and varied diet is crucial for overall health and immune system support. Furthermore, magnesium and calcium need to be both in ideal amounts in the body to prevent excitability of the nervous system. In other words, taking any vitamin supplement on its own would be futile without magnesium and other minerals as their interplay is what makes the brain work. The highest concentration of this essential vitamin is found in the brain, especially in the pituitary gland (400mg/kg). Vitamins from the B group are considered to be particularly important for good brain health. Nutritional deficiencies have been shown to contribute to the development of psychiatric disorders, age-related cognitive decline, and developmental disorders. Beetroot juice is known for its ability to increase blood oxygen levels due to its high nitrate content. Foods containing nitrates, such as beets and leafy greens, are known to enhance blood flow and oxygen delivery to the body’s tissues. When blood oxygen levels drop this low, it can cause serious symptoms such as confusion, rapid heart rate, shortness of breath, and even loss of consciousness. Increasing blood oxygen levels instantly can be challenging, but there are a few methods that can provide quick relief in some cases. Conditions like sleep apnea, where breathing is interrupted during sleep, can lower oxygen levels and cause fatigue or other health issues. The scientists found something goes awry in the caregivers’ white blood cells, leaving them less responsive to inflammation and raising their risk of illness. Moving your body is good for your heart and bones, and many experts believe it can boost your immune system too. Getting a good night of sleep can help your body recover from illnesses faster and keeps all aspects of your health strong. This systematic review examined the evidence for the cognitive benefits of a wide range of dietary supplements in healthy young adult samples; the aim was to identify if any might be useful for optimising cognitive performance during deployment in military personnel. The primary function of vitamin D is to help your body maintain optimal blood levels of calcium and phosphorous, which you can get through exposure to the sun’s ultraviolet rays, or through supplements and the foods you eat. Improving your sleep quality can significantly enhance blood oxygen levels, as deep, restful sleep supports healthy breathing patterns. This powerful herb provides anti-inflammatory and antioxidant effects that support a robust immune response, which is especially helpful for preventing respiratory illnesses. Magnesium plays multiple roles in metabolic processes, including the regulation of vitamin D and zinc levels. It works with iron to form red blood cells that transport all nutrients throughout the body. Vitamin B9 is also called folate or folic acid, and it also plays a vital role in the production of new immune cells, production of red blood cells, and repair of DNA. In addition, B6 works to support immune cells in communicating with each other to fight infections and ward off invading pathogens. When trying to conceive, doctors may suggest a variety of things to help optimize one’s health and taking vitamins and supplements is typically on the list. Approximately 50% of American adults consume dietary supplements to promote overall health and fill dietary gaps 4,5. These results will be fundamental for drafting and developing new evidence-based dietary guidelines and could help professionals teach their patients or clients to adopt healthy eating behaviors. Plant extracts used in supplements are more complex than simple minerals or vitamins because they contain a mixture of substances, some of which may be beneficial to our health. Vitamins and mineral salts are fundamental in energy metabolism and hemoglobin synthesis; they promote bone health and immune function and act as antioxidants that protect the body from oxidative damage . Additionally, moving to an area with fresh air, such as outdoors or near an open window, can help boost oxygen intake. Hyperbaric oxygen therapy (HBOT) is a specialized treatment that involves breathing 100% oxygen in a pressurized chamber. A high-quality air purifier can relieve allergy symptoms and improve the overall health of your respiratory system. Elderberry is a flowering shrub with a long history of use to prevent and heal disease. You can take Astragalus supplements in liquid or capsule form or use it for making tea. You can also find curcumin supplements to gain the benefits of this powerful herb. Adequate magnesium levels are especially important for older adults and athletes. Vitamin C: The Evidence Calcium supplements can even reduce the risk of hip fracture when used on a long-term basis37. In addition, many with thyroid disease avoid dairy products due to the excess iodine content (or digestive issues). That’s because abnormal thyroid levels can lead to bone thinning and hip fractures36. This is true even when biotin supplements are avoided prior to testing35. Low amounts of zinc can impair thyroid function, and impaired thyroid function can lead to zinc deficiencies41. The relationship between zinc and thyroid disease even runs both ways. This effect is a function of the type and the dosage of magnesium used, and it is responsible for many gastrointestinal side effects. Studies have shown that low levels of magnesium increase the risk of elevated antibodies against thyroglobulin and thyroid peroxidase and cause low thyroid function38. With diets low in dairy products, the recommended intake of calcium may be impractical without supplementation. It helps support the immune system by reducing inflammatory reactions in the body and preventing cell damage. Iron is a mineral that regulates several immune functions, including the proliferation of lymphocytes – cells that produce antibodies to fight viruses and bacteria. Zinc is a mineral known for supporting the production of new immune cells. By reducing cell damage, vitamin E also helps your hair and skin stay healthy and radiant. Vitamin B6 also supports the production of white blood cells and T cells, which are directly responsible for fighting pathogens. Wilson et al. reported that vitamin C directly activates the lymphocytic cell through activation of SVCT (sodium-dependent vitamin C transporters) and GLUT (sodium-independent glucose transporters) . After that, in 1928, scientist Albert Szent-Györgyi was able to isolate vitamin C, and finally, in1933, scientists were capable of synthesizing vitamin C . Both alpha and beta whey protein enhance the immune response through GSH, IgF-I and IgF-II involvement. According to the human clinical trial observational, Fe-LF mixture played a significant role in iron regulation and metabolism without producing any side effects . Mullally reported that α-Lactorphin, α-LA f 43,58,59, and β-LG f , , , , β-lactorphin are present in whey protein and may function like an angiotensin-converting enzyme . Each food category is explored in terms of its specific nutrients and bioactive compounds that contribute to immune support. The review begins by discussing the various components of the immune system and their functions. Joe Rogan uses Vital Proteins Collagen Peptides to support joint health, skin elasticity, and recovery from intense workouts. He prefers high-quality fish oil capsules like Carlson’s Norwegian Fish Oil to support brain health and reduce inflammation. He praises it for its convenience and nutrient-dense formula, which supports overall health and wellness. One of the fastest ways is to practice deep breathing, which helps bring more oxygen into your lungs and bloodstream. The high-pressure environment allows oxygen to dissolve into all the body’s fluids, enhancing healing and promoting better oxygenation at the cellular level. This therapy significantly increases the amount of oxygen in the blood, allowing it to reach tissues that may be deprived due to injury, illness, or poor circulation. Don’t take supplements without consultation with a medical professional as high doses of some nutrients cause health problems. Regular checkups help keep the immune system working optimally and prevent diseases. The stress hormone cortisol reduces lymphocytes, white blood cells that fight viruses and bacteria. Being underweight or overweight usually leads to nutrient deficiencies that result in a dysfunctional immune system. However, immunity is a complex system and its health also depends on other lifestyle factors. Vitamin C, zinc, and elderberry are popular choices to fortify your immune system. Many note improvements in energy levels after starting a daily multivitamin regimen. These ongoing studies help us understand how to use supplements more effectively. When combined with antibacterial and antiseptic sage as a throat spray, echinacea and sage were found by a 2009 study to ease the pain of a sore throat. Curcumin is used in Ayurvedic and Chinese medicine for its analgesic, anti-inflammatory, and antiseptic activity. Licorice root, when used as a gargle, may be used to soothe the pain of a sore throat, a common symptom of coronavirus, according to a 2009 study in the journal Anesthesia & Analgesia.