A high-quality multivitamin may help minimize the risk of low vitamin and mineral levels. Vitamin D - Most cells of the immune system have vitamin D receptors which help regulate the immune response. are clinically deficient in Vitamin D while an even greater number have insufficient levels.

Vitamin D is a fat-soluble vitamin. Most adults can safely supplement with IU daily without monitoring vitamin levels with a blood test.

Higher doses may be appropriate if indicated by blood tests. Zinc - 30 mg once or twice daily - Zinc has been extensively studied as a treatment for the common cold and other similar respiratory viruses. There is no specific data about zinc use with COVID, however zinc has been demonstrated to decrease the replication of other viruses.

Consider adding 1 or more if appropriate:. Glutathione GSH or N-Acetyl Cysteine NAC - Glutathione is a potent antioxidant. It can be taken directly as a supplement. GSH effects the behavior of many cells of the immune system by enhancing their function. GSH may confer protection against microbial, viral and parasitic infections.

Vitamin C - Vitamin C contributes to immune defense by supporting various immune cell functions. Vitamin C deficiency results in impaired immunity and higher susceptibility to infections. According to some studies, supplementation with vitamin C appears to be able to both prevent and treat respiratory and systemic infections.

The billions of microbes collectively living in the gut are called the microbiome. The bacteria in our gut influence our immune system. We can foster a healthy microbiome by eating a fiber rich diet and fermented foods like sauerkraut or kimchee. Antiviral herbs - Herbs have long been recognized for their medicinal properties.

Herbs have a long history of use and are well-studied in traditional Chinese medicine. There are promising results from herbs including Echinacea, Goldenseal, Astragalus, Andrographis, Quercetin, and Reishi. Adaptogens - Also from traditional Chinese medicine, adaptogens are herbs that aid our bodies in reacting to or recovering from both short and long-term physical or mental stress.

Some also boost immunity and overall well-being. Most of these supplements can be found at health food stores; or check out Dr. Discuss all supplements with your medical provider before starting.

A phased functional medicine supplement approach to COVID provided by the Institute for Functional Medicine. May A Playbook For Socializing During SARS-COV Features, Evaluation and Treatment Coronavirus COVID [Updated Mar 20].

Prevalence and correlates of vitamin D deficiency in US adults. Gut Health Thyroid General Health GMP Compliant Made in the USA Third-Party Tested Dietary Supplement Vegetarian. Supplement orders within the U.

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Yeah, being told to stop stressing is easier said than done. But if you can pull it off, it can make a difference in your well-being, John Sellick, DO , an infectious disease expert and professor of medicine at the University at Buffalo SUNY, tells SELF.

Sellick says most adults should plan to get their annual flu shot ideally before the end of October and their updated COVID vaccine the timing will vary based on your last shot or infection.

Some adults should also ask their doctor about the new RSV vaccine, the Centers for Disease Control and Prevention notes. These vaccines help prime your immune system so it will be ready to deal with these viruses if you encounter them, which ultimately lowers your risk of getting seriously ill, Dr.

Sellick says. If you have insurance or can swing the cost, seeing a primary care doctor on a yearly basis gives you a chance to talk about any physical or mental health issues you may be experiencing.

It also allows your doctor to ask questions and perform basic exams to keep tabs on your well-being, Dr. You can search for a low-cost health center in your state here.

All of these behaviors have a cumulative effect on your immune system and health in general , so you should do your best to make them long-term, consistent habits, Dr. Slow and steady wins the race!

SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

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Save this story Save this story. Most Popular. Do I Need to Worry About Getting a Measles Vaccine as an Adult? Give your body the rest it needs. Sources: Institute for Quality and Efficiency in Health Care, How Does the Immune System Work?

Institute for Quality and Efficiency in Health Care, The Innate and Adaptive Immune Systems Neuropsychiatric Disease and Treatment , Mechanisms of Over-Activated Innate Immune System Regulation in Autoimmune and Neurodegenerative Disorders Journal of Investigative Medicine , Vitamin D and the Immune System Nutrients , Diet and Immune Function Nutrients , The Interplay Between the Gut Microbiome and the Immune System in the Context of Infectious Diseases Throughout Life and the Role of Nutrition in Optimizing Treatment Strategies British Journal of Sports Medicine , Effects of Exercise on Lymphocytes and Cytokines Journal of the Endocrine Society , Neuroendocrine Regulation of Brain Cytokines After Psychological Stress Related: Why Does My Cold Feel So Much Worse at Night?

I Thought I Just Got Sicker Than Other People—Until a Blood Test Led to a Life-Changing Diagnosis What Does It Mean to Really, Truly Rest?

Korin is a former New Yorker who now lives at the beach. She received a double B.

For adults, weekly physical activity guidelines call for at least minutes of moderate-intensity aerobic activity such as 30 minutes a day for 5 days plus two days of muscle-strengthening activities.

Regular physical activity helps you feel better, sleep better, and reduce anxiety. Combined with eating well, physical activity can help a person maintain a healthy weight.

Following the physical activity recommendations for your age provides immediate and long—term benefits. For example, being physically active helps protect you from the flu. Emerging research also suggests that physical activity may potentially benefit immunity. Excess weight can affect how your body functions.

Obesity, defined as a body mass index BMI of 30 or more in adults, is linked to impaired immune functions. Safe ways to help maintain a healthy weight include reducing stress, eating healthy foods, getting enough sleep, and engaging in regular physical activity.

Scientific evidence is building that sleep loss 13 can negatively affect different parts of the immune system. This can lead to the development of a wide variety of disorders.

See the recommended hours of sleep per day for your age. Smoking can make the body less successful at fighting disease. Smoking increases the risk for immune system problems, including rheumatoid arthritis.

Over time, excessive alcohol use can weaken the immune system. Taking care of yourself will help your immune system take care of you.

Diet and immune function. Accessed May 13, Western diet and the immune system: an inflammatory connection. Physical Activity Guidelines for Americans , 2nd edition [PDF Washington, DC: US Department of Health and Human Services; J Sport Health Sci. Exercise, immunity, and illness.

In: Zoladz JA, ed. Muscle and Exercise Physiology. Academic Press. T lymphopaenia in relation to body mass index and TNF—alpha in human obesity: adequate weight reduction can be corrective.

Some studies have shown that both fresh garlic as well as aged garlic extract and some other garlic supplements may reduce viral upper respiratory infection severity as well as function in the prevention of infection with viruses that can cause colds.

Studies have shown that probiotic use can decrease the number of respiratory infections, particularly in children. It is not meant to recommend any treatments, nor have any of these modalities been proven effective against coronavirus.

Always consult your physician or healthcare provider prior to using any of these modalities. For up-to-date information on COVID, please consult the Centers for Disease Control and Prevention at www.

SPECIAL THANKS We would like to thank the IFM COVID Task Force, members of the IFM staff, and consultants working with IFM for their contributions to this article.

Prevention Strategies in Alignment With the Centers for Disease Control and Prevention Lifestyle Stress reduction: Chronic stress can negatively alter immune system responses, making you more likely to get sick.

Although there is no research to determine what is effective specifically for coronavirus, the following are some natural modalities you can utilize to both address symptoms as well as boost your immune system if you do come down with an illness: Self-care: When battling upper respiratory infections, top priorities are plentiful hydration and rest.

Supplements, nutrients, and foods to support immune function There are several nutrients, plant-based botanicals, and supplements that can boost immune function and provide symptom relief during illness and may help to shorten the duration of illness.

For preventing and treating viral upper respiratory infections, consider some of the following: Vitamin C: Vitamin C may help to prevent infections, including those caused by bacteria and viruses. References Bergman P, Lindh AU, Björkhem-Bergman L, Lindh JD. Vitamin D and respiratory tract infections: a systematic review and meta-analysis of randomized controlled trials.

PLoS One. doi: Sleep and immune function. Pflugers Arch. Importance of vitamin-A for lung function and development. Mol Aspects Med.

Lack of sleep: can it make you sick? Mayo Clinic. Published November 28, Accessed March 5, Epidemic influenza and vitamin D. Epidemiol Infect. Preparing yourself for the flu season naturally.

American Association of Naturopathic Physicians. Published October 29, Centers for Disease Control and Prevention. Reviewed February 11, html Davis JM, Murphy EA, McClellan JL, Carmichael MD, Gangemi JD.

Quercetin reduces susceptibility to influenza infection following stressful exercise. Am J Physiol Regul Integr Comp Physiol.

Updated March 4, htm Gleeson M. Effects of exercise on immune function and risk of infection. Published September 26, Treating cough and cold: guidance for caregivers of children and youth. Paediatr Child Health. An ACV shot also helps with gut health by improving the gut microbiome and helping with the metabolism of fat —both keep immunity healthy.

When I think of building an immune system through functional medicine in Atlanta, I focus on increasing your cellular oxygen levels to fight off viruses and bacteria, beating inflammation, and building up essential nutrients. My favorite is:. You have two adrenal glands, one on top of each of your kidneys.

Your adrenals are responsible for producing your stress hormones, and keeping them in check will keep your immunity maximized because chronic stress is one of the hardest blows your immune system can experience.

The key to adrenal balance and health? Have a daily dose of leafy greens—spinach, kale, swiss chard, or beet greens—these are highest in magnesium.

Almonds are also high in magnesium. Enjoy them steamed with a teaspoon of olive oil and seasoned with salt and pepper. Being overly-stressed and sleep-deprived makes you more susceptible to getting sick, and functional medicine in Atlanta aims to tackle the health of the whole body to address symptoms as well as underlying causes of stress and other illnesses.

These good bacteria are important in balancing your gut which balances your hormones. A healthy gut supports a healthy immune system. They are naturally found in certain foods such as yogurt, kefir, bone broth, sourdough bread, and kombucha.