Bien-êtreNos actifs 18/11/2024

Immunity: how to boost yourself naturally?

To be healthy, boost your body, and stay in shape, it is important to support your body and its natural defenses. And what better than turning to dietary supplements? Based on vitamins, minerals, trace elements, or antioxidants, they offer a wide choice especially to preserve and boost immune defenses. So, multivitamins or natural actives to boost immunity?

What is the immune system and immunity?

The immune system is a complex set of biological mechanisms that protect the organism. Immunity, on the other hand, is the organism's ability to defend itself against these threats.

In other words, the immune system is the guardian and protector of our body. Without it, a simple scratch could become fatal. It protects us against bacteria, viruses, parasites, toxins, allergens by identifying, fighting, and then eliminating them. Often compared to an army, this defense system consists of a set of organs and specialized cells that act in a coordinated manner to protect our body. 

Why support your Immune system?

Our good health and vitality depend on the state of our immune system. Exposed daily to various pathogens such as bacteria, viruses, or parasites, our immune system works 24 hours a day to protect our body from infections and other aggressions or diseases.

Maintaining good immunity is essential all year round, as fatigue, stress, cold, pollution, or nutritional deficiencies can weaken our defense mechanisms. However, certain periods like autumn and winter require special attention due to the proliferation of germs.

That is why it is often advised to supplement with dietary supplements during this period, and for at least 3 months. True daily allies, they preserve the proper functioning of immune defenses and provide energy and vitality.

 

Choosing the supplement to boost your immunity

Multivitamins: why they are not suitable for everyone

Multivitamins, although very popular, are not suitable for everyone [1]. First of all, they are often made of synthetic vitamins, which are not as well absorbed by the body as natural vitamins. Additionally, they are often low in certain vitamins, especially those that are more expensive to synthesize, which can reduce their effectiveness [1]. Finally, they are not adapted to the specific needs and deficiencies of each individual. Indeed, nutrient needs vary depending on many factors, such as age, sex, physical activity level, and health conditions, making the use of a standardized formulation often inadequate for specific needs.

Moreover, this type of dietary supplement often comes in the form of gummies or tablets, which can also impact the effectiveness and bioavailability of the contained vitamins. Gummies often contain additives and sugars, and the transformation into gummy form can alter the quality of vitamins and active ingredients. Tablets, on the other hand, may be subject to slower absorption of vitamins.

And what about natural active dietary supplements?

Nature holds treasures for our health. And this is also true for immunity! Vitamins and antioxidants are often cited as the best allies when it comes to strengthening immune defenses.

How does curcumin act on the immune system?  

A powerful antioxidant, curcumin is said to have antioxidant action 10 times greater than vitamin E. It influences immunity mainly through its antioxidant and anti-inflammatory properties. It modulates the activity of immune cells such as T and B lymphocytes, macrophages, and neutrophils, thus helping to regulate the inflammatory response [2]. It also modulates the production of cytokines and other inflammatory mediators like TNF-alpha, IL-1, IL-2, IL-6, IL-8, and IL-12 [3]. 

In summary, curcumin has complex effects on immunity, both innate and adaptive, acting as a modulator that can both stimulate and suppress the immune response depending on the context [2,3]. However, this effect can also make one more vulnerable to certain infections by suppressing the immune response [3].

How does pomegranate affect the immune system?   

Pomegranate is rich in antioxidants, such as flavonoids, punicalagins, and tannins [4], and in vitamin C, which allow it to strengthen natural defenses and the balance of the intestinal flora [6].

Antioxidants help reduce oxidative stress in the body, thus protecting immune cells from damage [4].

Vitamin C plays a crucial role in strengthening the immune system, notably by stimulating the production and activity of white blood cells, essential for fighting infections [4]. Moreover, pomegranate contains other vitamins that support immunity, such as vitamin E [5].

By promoting the balance of the intestinal flora, pomegranate inhibits the growth of “bad” bacteria and encourages the development of “good” bacteria in the intestine. This balance of the intestinal flora improves nutrient absorption and strengthens the immune system [6].

In summary, pomegranate acts on immunity through several pathways: by strengthening natural defenses, reducing inflammation, and balancing the intestinal flora.

How does Klamath algae act on the immune system?

With its antioxidant and detoxifying properties, the Klamath algae strengthens the body's natural defenses. It contains 14 vitamins, including vitamin C and B12, and more than 60 minerals and trace elements, stimulating immune defenses and providing essential nutrients [7].

It helps stimulate the body's immune defenses [8] and reduce the risk of catching common winter ailments such as rhinitis or bronchitis.

Conclusion: Choose natural supplements to boost immunity

To support immune defenses, it is essential to choose a healthy, seasonal diet and restorative sleep. At the same time, to boost immunity, supplementation can be appropriate, but only by choosing dietary supplements rich in vitamins and antioxidants and of natural origin.

It is also important to check the composition of chosen products to maximize the content of active ingredients and product quality, and to ensure that dietary supplements contain ingredients that improve their bioavailability and enhance their beneficial effects on the immune system. 

 

Sources:

[1] National Geographic (2023). Not everyone should be taking a multivitamin. https://www.nationalgeographic.com/premium/article/multivitamin-supplement-decision

[2] Nutripure (2024). Benefits and dangers of curcumin for health. https://www.nutripure.fr/fr/blog/bienfaits-et-danger-du-curcuma-pour-la-sante-n23

[3] Plantes et Santé (2020). Covid-19: Should you consume turmeric? https://www.plantes-et-sante.fr/articles/maladies/3785-covid-19-le-curcuma-a-bien-sa-place-comme-anti-inflammatoire

[4] Welcome Pharmacie (2024). The 5 benefits of pomegranate. https://welcome-pharmacie.com/les-5-bienfaits-de-la-grenande/

[5] Darwin Nutrition (2023). Pomegranate, the immunity-boosting fruit. https://www.darwin-nutrition.fr/super-aliments/grenade/

[6] Tua Saude (2024). 11 benefits of pomegranate (and how to consume it) https://www.tuasaude.com/fr/grenade/

 [7] Nutrixeal Info (N.D.). Klamath. https://nutrixeal-info.fr/index/klamath/

[8] Dr. Max (2024). Alga Klamath: Properties and Benefits. https://www.drmax.it/blog/alga-klamath-proprieta-e-benefici