Boosting Immunity: Key Body Elements in Fighting Infection

Specific nutrients and trace elements are essential for optimal immune function and infection defense.

Critical Immune-Supporting Elements

Zinc

• Required for immune cell development/function (T cells, NK cells, neutrophils)
• Antiviral activity; maintains thymic function
• Sources: Oysters, beef, pumpkin seeds, legumes, fortified cereals
• RDA: 8-11 mg; therapeutic: 15-30 mg (short-term)

Iron

• Essential for hemoglobin (O₂ transport) and immune cell proliferation
• Deficiency → impaired lymphocyte response, phagocytosis
• Excess → promotes bacterial growth; balance critical
• Sources: Red meat, spinach, lentils, fortified grains

Selenium

• Selenoproteins: glutathione peroxidases (antioxidant), thioredoxin reductases
• Supports NK cell and T cell function
• Sources: Brazil nuts (1-2/day = RDA), seafood, meat, eggs
• RDA: 55 µg; UL: 400 µg

Vitamin C

• Enhances neutrophil chemotaxis, phagocytosis, microbial killing
• Supports NK cell activity, antibody production
• Antioxidant: regenerates vitamin E
• Sources: Citrus, peppers, kiwi, berries, broccoli
• RDA: 75-90 mg; higher during infection

Vitamin D

• Modulates innate/adaptive immunity: cathelicidin/defensin induction, T-reg promotion
• Low levels → increased respiratory infection risk
• Sources: Sunlight, fatty fish, fortified dairy, supplements
• Target 25(OH)D: 30-50 ng/mL

Integration

Balanced diet with diverse whole foods typically suffices. Supplementation warranted for deficiency, increased demand, or restricted diets. Consult healthcare provider for personalized dosing.