Imagine standing in the vitamin aisles. It is an overwhelming place with a dizzying array of bottles nd brands. How do you get to a formula that is right for your specific health and lifestyle? Many consumers opt for a watered-down multivitamin or some other cocktail that fails to hit the market. In recent years, the emergence of the personalized vitamin market has created a group of companies that will perform a detailed analysis of vitamin needs and direct the consumer to a targeted blend. This is an exciting pathway for better immune health.
When it comes to vitamins for immune health, the most commonly talked about vitamin for preventing colds is vitamin C. This water-soluble vitamin is found in citrus fruits, berries, tomatoes, broccoli, bell peppers, and many other fruits and vegetables. While its exact role in immunity has been long debated, vitamin C’s antioxidant properties may help with healing and disease fighting. We know it is helpful in skin, wound, and bone healing for these reasons. There is research to suggest that vitamin C does help shorten the duration of colds; and some studies suggest it can help prevent colds, especially among those who are in cold environments or who exercise strenuously. There does not appear to be a great benefit to using supplemental doses higher than 500 mg daily. And there are potential side effects from using too much, such as GI symptoms and kidney stones. For these reasons, we believe it is reasonable to supplement with a daily dose of approximately 250 mg and perhaps step it up to 500 mg daily with the onset of respiratory or other infectious symptoms. While many popular over-the-counter immune supplements boast blends of vitamins including C for immunity, our experience with them is that they tend to contain too much of certain vitamins and not enough of others. They often are high in vitamin A, which can be potentially harmful.
Another vitamin that seems to improve immunity is vitamin D3. One of our favorites, this fat-soluble vitamin seems to play a role in disease prevention in that its deficiency is associated with higher rates of illness. Even centuries ago people treated tuberculosis with sunlight (this likely worked because sunlight stimulates vitamin D production in the body). While conclusive studies have not been conducted to link using supplements to preventing the common cold, it makes intuitive sense that this important vitamin should be taken to prevent deficiency. Unfortunately, most of us are deficient in this vitamin. Vitamin D’s main source is the sun, and the majority of us live in climates that do not provide adequate year-round sun exposure and/or we wisely use sun protection to avoid other damaging effects, such as skin cancer and wrinkles. A few foods naturally contain vitamin D (wild-caught salmon and calf liver), but these do not tend to be staples in our diets. Milk and orange juice are fortified with it, but usually not in significant quantities. Therefore, we believe that vitamin D (as its most active form, D3) should be a part of most people’s vitamin regimens. Exact amounts to take can range depending on where you live, your diet, and other health concerns (such as conditions like celiac disease that impair absorption).
Zinc’s role in decreasing the duration of the common cold has been explored and validated. Zinc is an elemental metal that appears to have some effect on reducing the rhinovirus (a common virus that causes colds). We know it can also be helpful in wound healing, so there may be a role for zinc in helping tissues to return to normal. We are not advocates of daily zinc for cold prevention since over-supplementation with heavy metals may be toxic. Rather, we think it is most useful as an occasional as-needed supplement when we are most at risk for an illness. For example, taking zinc may be helpful for several days after being exposed to an illness or at the onset of an infection. At Vous Vitamin®, we created our Immune Blast™ supplement based on this principle. It is a blend of zinc, vitamin D, and vitamin C that is intended for use with exposure to illness or at the onset respiratory symptoms. It comes in a pocket-size packet to keep on hand for when needed.
A variety of herbs have been suggested to play a role in immunity, namely aloe vera, echinacea, and ginseng. Unfortunately, the data is not compelling enough for us to recommend their routine use for this purpose. They are likely not harmful if you find a pure source from a reputable manufacturer, but we do not believe they are worth the effort or expense. Probiotics can certainly be helpful for recovering from GI illnesses and prevention of certain bacterial infections of the gut. All in all, there are certainly measures one can take to minimize the risk of getting or staying sick. Common sense strategies such as hand washing, vaccination, and getting enough sleep are sure to help fortify your body’s ability to fight disease. Certain vitamins can also be helpful when used properly.
In a world where health should require an individualized approach by each person, generic multivitamins often cannot provide the same nutrients that your body really
For years, people have relied on generic vitamins hoping to fill nutritional gaps. However, what was working just a few decades ago does not suit
The majority of the population buys generic vitamins at the store with the hope that they will meet the nutrient requirements. However, the truth is
As individuals increasingly shift toward proactive health and wellness grounded in data, individualized approaches are sought to draw from, rather than antiquated, generic, one-size-fits-all multivitamins.