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You are loading on theseImmune food? "But of course," you answer. Nobody wants to get sick of a cough, headaches, fever, flowing nose, congestion, works. For your protection game against cold and influenza and strengthen your immunity, we consulted nutritionists and health experts to find the best vitamins and supplements to strengthen the immune system you need to take care of keeping you healthy and strong.

As always, consult your doctor before adding new vitamins or supplement to your diet. And the sentence to be recalling: "A healthy diet is the best way to maintain a strong immune system. But the immune system supplements are a practical way to ensure that nutritional needs are satisfied", offers Karen Cooney, Ma , Chhc, nutritionist forThe vitamin shoppe.

The next time you head to the pharmacy, be sure to store these 7 vitamins for your immune system. And double on your immune health, make sure you avoid the100 worst foods for the cold season and influenza.

Dosage: 1,000 vitamin D per day

"Vitamin D plays a vital role in the help of your immune system to fight against invaders before developing in acute infections," says Nutritionist BIS Bell, R & D,Frugal minimalist kitchen. It recommends that individuals get 1000 IU vitamin D a day during the colder months to make sure you get enough all year long.

"ABmj The meta-analysis revealed that the taking of vitamin D supplements decreased the risk of respiratory infections, "says Bell. Instead of a supplement, you can naturally get the nutrient inFoods rich in vitamin D Like mushrooms, egg yolks, fatty fish and strengthened vitamin D products, such asplants andcereals.

Dosage: 1 billion to 10 billion settlement training units (CFU) Probiotic complement a day

There is a reason for so many health experts to be poetic on these guys. "A dieBenefits of probioticIt's that they help keep your getting healthy, whatStudies show Can maintain your immune system that works better with a global immune health plan, "says Nutritionist Amanda A. Kostro Miller, R & D, LDN, which is used for the Advisory Council forSmart life. "Probiotics help create a healthy intestinal biome by supporting the good bacterium we need in the Gut".

If you do not like to take probiotic supplements to stimulate the immune system, you can also search for natural sources ofFoods rich in probiotic like Kimchi, saucercroute and otherfermented foods.

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Dosage: 75 milligrams zinc a day

"Zinc affects multiple aspects of the immune system, including innate immunity (natural or innate), neutrophils (white blood cells that combat pathogens and NK cells (Natural Killer). Macrophages - the defense system of First line of the body - can be [negative] affected by zinc deficiency, "actionsWorden when, NMD, a doctor certified by the board and an assistant faculty member of the Arizona State University. "Zinc mezzenges taken within 24 hours of the first signs of cold symptoms can reduce the duration of the cold to more than 75 milligrams a day for adults," says Worden, who said continuing to take a daily dose of 75 milligrams while you have a cold is ideal.

Also note: "Due to insufficient proof, there isNo recommendation agreed To take zinc to prevent the cold. Even without the hard proof, I always recommend my patient to start the diamonds when they have been exposed or feel symptoms. Some good foods for zinc? Crustaceans, legumes, walnuts and eggs.

Dosage: 500 milligrams of curcuma per day

This powerful root in the ginger family is worthwhile to integrate in your immune system complementary routine. "Curcuma hasAnti-inflammatory propertiesTo help reduce body inflammation as soon as possible, antibacterial and antiviral properties that help fight cold and influenza and helps to improve the immune system, "says the physician of functional and integrative medicinePatel YERAL, MD.

Geek's geek go out on the teeth of why: "Clinical trials and research has shown that turmeric reduces inflammatory signals such as NF Kappa Beta," says Patel. Environmental toxins; pollutants; chemical products; physical, mechanical and psychological stress; high blood sugars; Damage the UVs; radiation; and smoking, all contribute to high levels of this inflammatory marker. "Curcuma decreases-destroy NF-KB. Thus, it decreases the inflammation of the body, improving both the immune system and the overall functioning of the cells of the body", explains Patel. It also notes that people should consult doctors before use and that women breastfeeding and pregnant women, as well as patients taking blood diligers, should avoid taking a turmeric.

You can buyTurmeric Organic powder and take with black pepper to improve absorption, you can buy fees at the grocery store in the product section. Patel recommends targeting 500 milligrams a day for it to be one of the effective supplements to stimulate the immune system.

RELATED: Your guide on theanti-inflammatory regime This heals your intestine, slows the signs of aging and helps you lose weight.

Dosage: 80 grams of elderberry fruits, 50 grams of the more concentrated eating juice, or 5 grams of the most concentrated elderberry crystals daily

This may not be as common as other GO-TOs in your vitamins for the immune system routine, but some evidence can help you levy diseases. "Elderberry To phytochemicals that prevent viruses from entering human cells and prevent them from breeding. Elderberry can also improve the cytokine capacity of the immune system to communicate and respond, "explains Dana Remedios Dana Remedios, RNCP, NNCP for Health & Wellness CompanyFlora. "Studies show that the elderberry inhibits the flu virus,Reduces the length and severity of respiratory diseases, module the immune response of the body and blocks viral proteins. "

Dosage: 1,000 milligrams a day or plan to take 500 milligrams twice a day

Vitamin C is probably one of the best known supplements to stimulate the immune system.Studies Show what is a vitamin C Boon for your health during the cold and influenza period. If you do not eat regularlyFoods rich in vitamin C Like peppers, oranges, broccoli and kiwi in Gogo, take 500 milligrams a day of vitamin C.

"During a cold or an infection, take 1,000 milligrams a day. Or, consider taking 500 milligrams twice a day since the absorption of vitamin C decreases when you increase the dose. Upper tolerable admission for adults is 2,000 milligrams and adolescents 14-18 are 1,800 milligrams, "Roseanne Schnell shares, CDN, dietician for the vitamin shoppe.

"Vitamin C is a soluble vitamin in water and a powerful antioxidant. This vitamin contributes to the immune defense by supporting a variety of cellular functions in the immune system. Vitamin C protects against the oxidizing stress of the environment. Your Vitamin C levels can refuse quickly during illness and physical emotions and stress. If you suffer from vitamin C deficiency, this can cause an altered immune system. It also puts you at risk of being more likely to infections " , Adds Schnell.

Dosage: 1 daily capsule or 4 drops of oregano oil liquid

With regard to the immune system supplements, Ouégano oil could be the least familiar to people. "The Oil of Oregano is a powerful antimicrobial herb that fights the infection. Diluted use and in small amounts for short periods, because it can alter the gut microbiome", comments coony.

"A2017 studyFound that oregano oil, especially leaves of an oregano plant, had strong antioxidant properties. Researchers noted that people traditionally use oregano oil in the treatment of fevers and respiratory symptoms. These two symptoms are associated with influenza. This is probably due to Carvacrol, one of the main compounds of oregano oil. While Carvacrol was more effective against some full viruses, Oregano oil was more effective against respiratory viruses, such as influenza viruses. "

Do not forget that food is medicine too! For more "supplements" to stimulate the immune system, see these22 food nutritionists eat to improve their immune system.