How supplementation can aid immune defenses.
Are you feeling tired and stress as a result of the change of seasons? It is in these moments that we need to give a helping hand to our body in order to strengthen it by giving a powerful boost to our immune system. The onset of fatigue is a common occurrence during the summer heat, the early signs of autumn, and rapidly changing weather conditions. However, it is also worth noting that daily life itself contributes to feeling fatigued when one finds themselves under intense strain. One of the primary symptoms that act as a warning of weakened immune defenses is fatigue. When it manifests it typically comprises of a loss in mental clarity, muscular weakness, as well as irritability and a general lack of mental and physical energy.
What is the immune system?
A word of caution – mistrust those that sustain the immune system ought to be “boosted”. Beyond the fact that such a thing is not possible, it would be counterproductive. If it were to go into overdrive, that would cause a different problem altogether, namely autoimmune disorders. What we really ought to be doing instead is supporting immune defenses when fatigue sets it, thus aiding them in performing their task adequately. It must also be acknowledged that it is a vastly complicated system, made up of a sophisticated cell network, structures, and organs including the spleen, bone marrow, lymph nodes, tonsils as well as various other kinds of tissue that work in synergy with each other to defend us from the external “invaders” such as bacteria, parasites, viruses, and fungi.
Nutrition and immune defenses
What can be done then to ensure it is in good working order? There are no such things as miracle cures, physicians sustain. Instead, they insist on the importance of having a healthy lifestyle and maintaining a good diet when under sustained psychophysical stress. It has indeed been proven that proper immune functioning is dependent on good nutritional plans that do not neglect micronutrients such as vitamins and minerals, which can be found in plentiful quantities in fruits and vegetables.
The most helpful supplements for the immune system
There are times, however, when dietary changes alone are not enough and additional steps must be taken. Supplementation is immensely valuable in such instances. Here are some nutrients commonly available as supplements to consider when faced with fatigue and weakened immune defenses.
- Vitamin D. A fat-soluble nutrient essential for the proper functioning of the body, that helps in combating pathogens and the reduction of inflammation, thus promoting effective immune response. This becomes evident when looking at individuals suffering from pathologies that affect the immune system and their diminished levels of vitamin D. It is therefore very beneficial to supplement with it during the transition from one season to the next and in times of elevated tiredness or fatigue.
- Zinc. This mineral favors the development and interconnection of immune cells, reduces inflammation, helps prevent pathogen infection, and allows the body to better defend itself from those that have already managed to infect it. The long-term intake of zinc is generally considered to be safe, especially in individuals that are found to be actually deficient;
- Vitamin C A potent antioxidant that protects against oxidative stress and an invaluable aid when we are feeling tired and worn out, especially in the event of upper respiratory tract infections. Additionally, a research study has shown that ascorbic acid boosts nitric oxide synthesis in human endothelial cells, and it does so in synergy with arginine. The mechanism just described is able to preserve vessels from altered vasoconstriction, atherosclerosis and coagulation abnormalities. It thus follows that the simultaneous intake of Vitamin C and arginine is especially beneficial;
- Arginine. An amino acid that is essential in protein synthesis. Once consumed it is converted into nitric oxide, a molecule that promotes the dilation of blood vessels, consequently also aiding muscle function. It is thus an excellent supplement to take when transitioning from one season to another, as well as during other stressful periods since it reduces physical fatigue. In addition to aiding the proper functioning of the immune system in both professional and amateur athletes, arginine promotes the secretion of growth hormones, insulin, and other molecules. A number of different research studies have shown that the supply of arginine is essential for the normal proliferation and function of T cells. Arginine is also a potent natural antioxidant and plays a role in glucose synthesis.
- Creatine. An oligopeptide found in muscles that is synthesized in the liver and kidneys, with arginine as the starting point. Creatine supplementation also proves beneficial in periods of fatigue and depleted immune defenses as its presence in food is negligible. It may be used to prevent physical fatigue and during stressful periods, but also following a sports or other injury in general. It too is a great ally when transitioning from one season to the next and during periods where stress leaves us in a physically weakened state.
- Carnitine. A conditionally essential amino acid derivative that is naturally synthesized by the body and plays a key role in energy production. A lack of carnitine may contribute to fatigue and lead to a decline in immune function. It may be used to boost immune defenses in athletes that find themselves in a holding pattern as a result of having suspended their training. It is worth noting, however, that one of the functions of carnitine is the transportation of long-chain fatty acids within the mitochondria. The latter serve as the power plants of our cells, therefore, a deficiency in carnitine results in us feeling tired, both physically and mentally, as well as not being able to focus;
- Aspartic acid. Another amino acid that plays a role in the protein synthesis process. It seems to be playing a role in boosting vitality. Aspartic acid stimulates the immune system and it is also helpful in combating both mental and physical fatigue, along with muscle cramps and the irritability we feel when finding ourselves in stressful situations;
- Magnesium Essential in combating fatigue and in ensuring the proper and healthy functioning of the immune system. This mineral also acts directly upon the nervous system, as well as on muscle tissue. Magnesium plays a role in proper muscle function and is a key element in the transmission of neuromuscular impulses and the expenditure of energy by the body. One of the ways by which it is able to aid the immune system, is the fact that it allows the body to more effectively absorb a number of different nutrients, some of which were mentioned previously, such as Vitamin C;
- Potassium. Potassium is another essential substance that aids in combating fatigue cause by the change of seasons as it affects the muscle metabolism. Its function is particularly beneficial in athletes as it helps prevent physical weakness when they are on a training break, as well as when they are in their recovery phase. Lastly, it also minimizes cramps athletes may experience as they start training again.
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