The best vitamins to take to strengthen your immune system

Even minor deficiencies of micronutrients like zinc, selenium and iron may lessen the body's capacity to defend itself against disease and infection. Fortunately, regardless of age, it's possible to stimulate the immune system, especially by following a healthy diet.

These vitamins are involved in the production of DNA of the cells as well as in the formation of numerous elements of the immune system, including antibodies and white blood cells.

• If the body does not take in enough of these vitamins, it develops less of these anti-infectives and is more vulnerable to disease.
• In addition, stress depletes B vitamin reserves, hence the higher incidence of infectious diseases in those under stress.
• DOSE: as B vitamins work in synergy, opt for a B complex supplement and follow the instructions indicated on the package.

These three vitamins work in synergy to preserve the health of the immune system.

• Moreover, vitamins A and C are involved in the development of collagen and help strengthen the mucous membranes, so they block the passage of germs. If they manage to get through, they rally the immune troops to fight them.
• In addition to increasing the efficacy of vitamin C, vitamin A exerts antiviral activity.
• Vitamin C participates in the development of anti-infective T cells, and, with vitamin E, protects cells against damage caused by free radicals.
• As for vitamin E, it stimulates the activity of T cells and collaborates in the development of antibodies.

1. Vitamin E: 200 IU per day.

2.Vitamin A: from 5,000 to 10,000 IU. Multivitamin supplements typically provide these doses.

• In case of upper respiratory tract infection, take 100,000 IU for five days, then 50,000 IU during the following week.
• Caution: in high doses and over the long-term, this vitamin is toxic. Do not take more than 5,000 IU daily if you are pregnant or are trying to become pregnant, and consult a medical professional if you expect to be taking more than 10,000 IU for more than one week.

3. Vitamin C: in prevention, we recommend taking 250 to 1,000 milligrams per day, and, in treatment, up to 2,000 milligrams every few hours.

• Given the importance of this vitamin in the fight against infection, but the risk of diarrhea, doctors advise taking doses high enough to soften the stool, and then reducing the quantities.

As we age, the immune function is weakened, which explains that vaccines are not as effective in the elderly as they are in the young, and that influenza can be fatal.