As a rule, I am not a big fan of supplements that claim to "boost" or "support" your immune system. Eating a healthy diet, getting regular exercise, drinking enough water and getting plenty of rest strike me as the things that actually work. But here are three little known supplements recommended by Mark Stengler, NMD, that seem like they could be helpful.
N-acetylcysteine (NAC)
NAC is an amino acid that is well tolerated and inexpensive. In one study of elderly men and women in Italy only 25% of those taking 600mg twice daily throughout flu season exhibited any flu symptoms, vs nearly 80% of those in the placebo group. Of the 25% who did show symptoms, they were significantly less severe.
The recommended dose is 1,200mg per day taken in two 600mg doses. At the first sign of the onset of cold or flu symptoms, the dose can be increased to 3,600mg (1,800mg twice) until the symptoms subside.
Glutathione is an extremely powerful antioxidant. It is produced naturally by the liver in response to viral or bacterial infection. It is especially beneficial to those with compromised immune systems. A 2014 study published in the European Journal of Nutrition found that subjects taking 1,000mg of glutathione a day for six months were producing twice as many natural killer-cells as those taking a placebo. Production of glutathione decreases with age and is also reduced in individuals who are obese, have type-2 diabetes and those who smoke.
Glutathione is found in small amounts in foods, particularly cruciferous vegetables, avocado, cucumber, green beans, spinach and apples. But most Americans get maybe 150mg daily from food. Taking 250mg per day in supplement form is recommended, and 250mg twice per day if you already have symptoms of cold or flu.
Beta glucans are naturally occurring polysaccharides - long chains of linked sugar molecules. They have the effect of stimulating the activation of macrophages - a type of white blood cell that attacks infections, cancer cells and other foreign substances in the body. A number of studies have shown that beta glucans reduce the symptoms of colds, flu and upper respiratory infections.
Aim for 250mg to 500mg for prevention.
As always, DO YOUR OWN RESEARCH before taking any supplement.
No comments:
Post a Comment