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Read on to learn more about the best supplements to boost your immune system when you travel—and every day!
Deficiencies in specific vitamins and minerals, including zinc, iron, and Vitamin D, may weaken your immune system, making it more challenging for your body to fight off infectious diseases and other harmful health issues. While this is true daily, it is even more important to boost your immune system when you travel.
While many essential nutrients and minerals the body needs can be found naturally in food, getting the recommended daily dose via high-quality supplements is possible. When selecting a product, choosing a reputable company, like Ethical Nutrients health supplements, is vital to ensure you select the best option for your body. We are always looking for ways to stay healthy on the road, and supplements can be one answer. Read on to discover the most important supplements for boosting your immune system.
Vitamin D
Vitamin D is a fat-soluble nutrient essential to your immune system’s health and efficient functioning. It plays a crucial role in boosting the pathogen-fighting effects found in monocytes and macrophages, also known as white blood cells, which are essential to immune defense.
A deficiency in vitamin D is one of the most common deficiencies in the world and can negatively impact the response and function of your immune system. Low levels are commonly associated with an increased risk of upper respiratory tract infections, which include influenza and allergic asthma.
Zinc
Zinc is a mineral commonly added to various supplements and multivitamins. It is designed to target the immune system and boost its overall function. This is primarily because it is needed for developing immune cells and communication and directly impacts the body’s inflammatory response.
Zinc deficiencies affect roughly 2 billion people worldwide and are more common in older adults. A deficiency in this essential supplement can significantly hinder your immune system’s ability to function correctly, increasing your risk of developing infection and disease, including potentially deadly pneumonia.
Vitamin C
Vitamin C is one of the most popular supplements for protecting against infection due to its crucial role in immune health. Studies show it supports the function of many immune cells, enhancing their ability to fight off infection effectively. It also plays a role in cellular death, which is needed to maintain a healthy immune system by irradicating and replacing old cells with new ones.
While getting outdoors is an excellent source of Vitamin C, supplements can help. Photo by Fleur Kaan on Unsplash
Vitamin C is also a powerful antioxidant, protecting the body against damage caused by oxidative stress, which occurs when an accumulation of reactive molecules known as free radicals builds up. This oxidative stress can negatively impact your immune health and is linked to multiple diseases.
Folic Acid
Folate, or folic acid, is one of the essential B vitamins needed for the formation of red blood cells and the health of cell growth and function. It is vital for women in the early stages of pregnancy, as it reduces the risk of congenital disabilities in the brain and spine.
Folic acid works alongside vitamin B6 and B12 to control levels of homocysteine in the blood, as elevated levels could potentially increase the risk of developing cardiovascular disease. Folate can naturally be found in dark green leafy vegetables, beans, nuts, bananas and strawberries,
Vitamin E
Vitamin E is an antioxidant that plays a crucial role in immune function. It helps to maintain the epithelial barriers and integrity of cell membranes and enhances antibody production, lymphocyte proliferation, and natural killer cell activity. It also reduces inflammation around the body by preventing the production of proinflammatory cytokines.
Sometimes referred to as alpha-tocopherol, this nutrient can be found in several common foods, including nuts, seeds, vegetable oils, and green leafy vegetables.
Iron
Iron is a mineral crucial for our bodies’ growth and development. The human body uses iron to create certain hormones and to produce hemoglobin, which transports oxygen from the lungs around the body, and myoglobin, which transports oxygen from the lungs to the muscles.
The body naturally stores iron in various parts. However, anemia can occur when these levels become low, resulting in blood cells carrying less oxygen from our lungs. This deficiency can lead to various unwanted symptoms, including gastrointestinal upset, weakness, fatigue, inability to concentrate properly, and a reduced ability to fight infections.
Vitamin A
Vitamin A is essential for vision, general growth, cell division, reproduction, and the immune system. While it is most commonly associated with eye health and vision, it supports immune function by aiding in the growth and division of T cells, a variant of white blood cells that protect the body from infection. Vitamin A also has antioxidant properties, which protect cells from free radicals, which could increase the risk of heart disease and cancer.
A healthy and varied diet is typically enough to ensure adequate vitamin A intake. It can naturally be found in spinach, dairy products, liver, carrots, and cantaloupe.
Spinach is a great natural source of Vitamin A. Photo by Amanda Frank on Unsplash
Selenium
Selenium is a mineral found in soil. It also naturally occurs in water and some food sources. While people only need a small amount of it, it plays a crucial role in their metabolism. One of the biggest reasons selenium is a recommended supplement is its antioxidant qualities.
Studies show that antioxidants protect cells from damage caused by aging, lifestyle choices, and environmental conditions like pollution. Over time, the damage caused by oxidative stress can increase the risk of cancer, heart disease, and a decline in mental skills.
Getting the Best Nutrients to Boost Your Immune System
The best nutrients can help keep you healthy. While it is important to take daily nutrients, it is even more important when you travel because the change in time zones and an unfamiliar schedule can make it more difficult for your body to fight off disease. Once you’re prepared for your trip, we invite you to explore Wander With Wonder to discover some of our favorite travel destinations.