Vitamin C is an invaluable ally against illness. As an immunomodulatory nutrient, its benefits can help strengthen immune cell functionality.

Vitamin C is an effective free-radical scavenger, capable of directly neutralizing ROS generated during metabolic respiration. Furthermore, Vitamin C acts as a cofactor for numerous biosynthetic and gene regulatory enzymes.

1. Vitamin C

Vitamin C (L-ascorbic acid) often makes headlines for its potential to shorten colds, but this water-soluble vitamin provides much more than that. A powerful antioxidant and essential part of immune health, it must come from food or supplements to remain effective – such as citrus fruits, peppers, tomatoes and berries as well as supplements available over-the-counter.

Vitamin C’s effects go beyond simply protecting against oxidative damage – it has also been found to bolster various immune cells’ activity. For instance, it reduces neutrophil inflammation by modulating ROS pathways and inhibiting nuclear transcription factor kappa B activation; additionally studies have demonstrated its positive influence on developing and functioning T lymphocytes, particularly during Th2 responses.

Vitamin C appears to have less of an effect on phagocytes than is typically thought; however, research suggests it increases production of nitric oxide and promotes killing microorganisms by phagocytic cells. Vitamin C appears to stimulate B lymphocyte development as well as boost antibody production at dose-dependent rates.

Vitamin C is necessary for the production of certain neurotransmitters and may play a part in bioavailability of nonheme iron from plant-based foods. An insufficient supply can result in scurvy, which manifests itself by fatigue or lethargy along with widespread connective tissue weakness.

At times of increased vulnerability, taking 500 to 2000 mg of vitamin C each day via food or supplements may help boost your immunity and provide optimal support. To further support immune health during times of stress or vulnerability, supplement with other immune-enhancing nutrients like elderberry or N-acetyl-L-cysteine (NAC). Before making any decisions based on supplements alone, consult with a registered dietitian or pharmacist; they can help find one best suited to you and your individual needs.

2. Selenium

Selenium (Se) is an essential antioxidant mineral essential to immune health and cell protection from oxidative damage. Se is found in several selenoproteins which play an integral part in maintaining and improving immunity while controlling excessive inflammation or chronic conditions like arthritis. Furthermore, Se’s ability to lower oxidative stress in immune cells and inhibit signaling pathways helps decrease infectious diseases such as viral, bacterial and parasitic infections.

Animal species depend upon adequate Se intakes in their diets for initiating and maintaining immune responses, but insufficient amounts can negatively impact this function by producing ROS and RNS which interfere with signaling molecules and protein folding (White 2016). For optimal immunity functions across species, young animals have higher requirements than adult ones (White 2016).

Dietary sources of selenium (Se) include grains, vegetables, meats, seafood, dairy products, eggs and nuts. Se is often added to feed formulations to ensure animals receive adequate Se for health and performance reasons. Soil selenium levels influence plant selenium content that animals eat; plants have the capacity to convert mineral forms of Se into more absorbable forms like selenomethionine or metylselenocysteine which then make up part of animal systems more efficiently than inorganic forms – hence why dietary selenium supplements typically come in either forms such as selenomethionine or selenite formulations.

Selenium, though only required in very low amounts, plays a vital role in our bodies’ metabolism, thyroid function and immune system. Selenium can be found in numerous foods including whole grains; organ meats (liver, heart and kidney); ready-to-eat breakfast cereals; nuts like Brazil nuts; dairy products including milk and yogurt; multivitamin/mineral and individual supplements that contain selenium such as selenomethionine or selenium yeast supplements – however eating selenium-rich foods is always best!

3. Quercetin

Quercetin (also called quercitin) is an antioxidant flavonoid responsible for giving fruits, vegetables and flowers their vibrant hues. Common sources include apples, onions and leafy greens where quercetin can be found – studies indicate it has anti-oxidative and anti-inflammatory effects such as reduced symptoms of arthritis; studies also point out quercetin’s ability to improve exercise recovery, enhance immune function and alleviate allergy symptoms; as well as possibly improving gut microbiota health according to research published in Nature Chemical Biology journal.

Mount Sinai reports that a suppressed immune system can contribute to rheumatoid arthritis (RA), while quercetin can enhance innate immunity by increasing your immune response against the inflammatory cytokines produced during flare-ups of RA flare-ups and combatting flare-up symptoms more effectively. This could explain why those who consume foods rich in quercetin show reduced symptoms from this condition.

Researchers have also discovered that quercetin may help reduce inflammation by suppressing the response of fibroblast cells – cells found within your joints and muscles – to various pro-inflammatory stimuli, suggesting it could reduce inflammation associated with RA while potentially preventing joint damage as well as decreasing opioid medication usage for pain management.

Studies conducted on mice demonstrated quercetin’s antioxidative and anti-inflammatory benefits by inhibiting nuclear factor-kB activation – similar to how some anti-inflammatory drugs work – thus supporting its potential as an alternative treatment of RA.

Another study examined the effects of quercetin on cancerous mice with Epstein-Barr virus (EBV). Researchers discovered that quercetin enhanced EBV apoptosis, decreased cell proliferation and stopped production of cancer-causing proteins within cells.

Substituting quercetin-rich foods into your diet may help strengthen its natural defenses, but always consult your physician first before taking supplements or medications of any kind. They have an intimate knowledge of your personal health profile and will give the most up-to-date advice on which ones can safely be consumed. Emilia Benton is a freelance writer based out of Houston who has written health, fitness and wellness content for various publications including Runner’s World; Women’s Health; SELF; Prevention; and Healthline among others.

4. Elderberry

Hippocrates once famously described elderberry as nature’s medicine chest. Today, this tiny fruit–commonly known by its scientific name Sambucus nigra or black elderberry–has become an integral component of natural healthcare practices across Europe and North America for its immune-enhancing, respiratory benefits, and antiviral properties.

Raw honey is an antioxidant with anti-inflammatory properties that help bolster natural defenses and limit cell damage in the body. Furthermore, honey provides ample amounts of Vitamin C – an essential vitamin needed for immune health as well as to shorten colds and flu.

Black elderberry’s beneficial properties stem from its immunomodulatory qualities. In particular, black elderberry stimulates production of cytokines which are important signaling molecules that orchestrate responses against invading pathogens – this allows it to support an effective yet balanced immune response without overstimulating.

Black elderberry also supports immunity by helping maintain the integrity of mucous membranes found in respiratory and digestive tracts, acting as physical barriers that keep pathogens at bay from entering our bodies. Black elderberry’s phenolic acids, flavonoids, and anthocyanins may strengthen this mucus layer in this way.

An essential function of the immune system is its ability to distinguish harmful from harmless bacteria, viruses and fungi through phagocytosis – where the immune system engulfs and kills pathogens such as bacteria. Black elderberry contains immune-enhancing compounds called anthocyanins and flavonoids which support this critical protective function by increasing activity among its phagocytes phagocytes, providing additional protection.

Black elderberry supplements come in many different forms. Syrups are often the easiest and most precise dosing solution; alternatively pills and capsules may be less appealing. Gummies offer children and adults who prefer sweeter tastes an option without refrigeration or measuring. Goldthread Tonics Elderberry Defense Tonic features an assortment of medicinal plants including tulsi, hibiscus, greek mountain mint cardamom rose hips which further strengthen immune strength with elderberries.