As the cold and flu season nears, many of us seek to support our immune system to avoid winter illness. Vitamins and minerals are essential in providing our bodies with nutrition and supporting a healthy immune system.
Most people can obtain vitamins and minerals from a healthy and balanced diet, but supplementation may be required if deficiency occurs. If you think you may need a supplement, check with your doctor or dietitian.
The vitamins, minerals and supplements (VMS) category has expanded rapidly in the past two years as consumers have sought to avoid illness and support their immune systems.
“Keeping healthy has never been more important than during a global health crisis that poses a greater risk to people suffering from potential comorbidities and generally poor health,” Roy Morgan CEO Michele Levine said, referring to a 2020 finding by the market research company.
“Analysing Australia’s 8.24 million buyers of vitamins, minerals or supplements shows the market is dominated by women, who comprise around three-fifths of the market, compared with only 40 per cent for men.”1
What is the immune system?
The immune system is a series of networks and cells that defend the body against infection.
According to the Victorian Government’s BetterHealth Channel, the main parts of the immune system are white blood cells, antibodies, the complement system, the lymphatic system, the spleen, the thymus, and the bone marrow.
“These are the parts of your immune system that actively fight infection,” the Channel states.2
The cells in the immune system are divided into those of innate immune response and those of adaptive immune response, an article published in the journal Nutrients says, adding that the cells of adaptive response recognise outside pathogens and remember them, thus are responsible for building antibodies (immunoglobulin) that identify and destroy antigens.3
Healthy eating and looking after your body
Vitamins and minerals from our food are needed for a variety of metabolic processes. However, we know that healthy eating and intake of vitamins and minerals are not the only factors supporting immunity, and a holistic approach should be taken, according to herbalist and practising community pharmacists Gerald Quigley.
He says we should keep in mind that sleep, exercise and managing stress levels are fundamental in keeping winter illness at bay.
“There’s no magic option that’s going to save you from the ravages of winter illness unless you get adequate sleep, you eat sensibly, you get comfortable exercise, and you manage your stress levels,” he said. “So, all those things are fundamental.”
Mr Quigley says he personally uses “three fundamental nutrients”: vitamin D 1000 IU and vitamin C 1000mg, both twice a day, and zinc 50mg daily.
“These are the three recognised important antivirals, and I use these always,” he said, adding that he takes them in combination with isotonic saline containing red seaweed extract, “which helps keep your nose clean”.
Adding a multivitamin
Mr Quigley says listening to your body is key when considering a supplement as opposed to relying on VMS intake in the diet.
“The so-called balanced diets are lovely, but it’s theoretical,” he said. “I don’t think I’ve ever met anyone who would say they have a balanced diet. So, you’ve got to get things in perspective and listen to your body.
“If you think something’s up, getting some twitches, that shows you need more magnesium. If you’re finding you have very low energy, you maybe need some iron.”
According to the BetterHealth Channel, a broad-spectrum vitamin and mineral supplement may be taken when the diet is poor.4
Supplements are not cures but can be supportive when taken correctly and in the correct cases.
“If you feel that your nutritional intake through food is poor, then adding a multivitamin is a sensible idea,” Mr Quigley said.
The vegetarian diet
According to the Dietitians Australia factsheet, a vegetarian diet can provide you will all the required nutrients you need. However, it states, you should pay particular attention to zinc, iron, vitamin B12, calcium, omega-3 and vitamin D. The organisation recommends vitamin B12 for vegans, adding that they should see a dietitian if they feel they may need to add a supplement.5
Gut health and probiotics
Studies indicate a link between gut health and a healthy immune system.
Mr Quigley says “gut health generally” and intake of fibre to support optimal gut health are fundamental, adding that a probiotic may be beneficial.
“If you eat sensibly and have plenty of fibre and enjoy yoghurt, a probiotic is probably not necessary, but if you feel you do need more, then a combination each day of lactobacilli and bifidobacteria, which are the two most common probiotics – that’s a sensible addition.”
Iron
Low iron levels can make you feel tired and fatigued and can lower immunity. The best source of iron is animal-based food such as meat and eggs.
According to the women’s health charity Jean Hailes, low iron is often found in women. By taking a blood test, your doctor can determine if you require supplements.6
Vitamin D
You may have heard the advice, ‘go outside and get your vitamin D’, a lot when growing up, but it’s important advice. Vitamin D is synthesised after exposure to the sun. The Australian Bureau of Statistics reported that in 2013, 36 per cent of Australians were vitamin D deficient after winter.7 The report also found that those taking supplements had lower levels of vitamin D deficiency.
Vitamin A
Vitamin A is important in supporting the immune system. It can commonly be obtained from lean meats, green vegetables, fruit, tofu, legumes and beans, and high-fibre foods.
Vitamin C
Vitamin C, also known as ascorbic acid, is important in supporting immunity and maintaining the growth, development and repair of all body tissues. While vitamin C does not cure common colds, it has been shown that it reduces their length and severity.8
Zinc
Zinc is needed to fight infection in the body, and it aids in cell growth and division. The body cannot make zinc, so it must be acquired from food or supplements. For breastfeeding or pregnant woman, having enough zinc is especially important.9
Learn and be confident
Mr Quigley believes pharmacy assistants should learn as much as they can about VMS so they can gain confidence in dealing with customer inquiries about supplements or dietary sources.
“Be confident in what you’re doing,” he said in advising PAs. “Learn as much as you can. Bear in mind these substances are gentle, they’re supportive, but they never take the place of [sleep, exercise, eating sensibly and managing stress], which do the groundwork, and the other things are just additional.”
References:
- Roy Morgan. ‘Women dominate Australia’s vitamins, minerals and supplements market’. 30 June 2020. com/findings/8456-australian-vitamin-market-march-2020-202006290736
- BetterHealth Channel. ‘Immune system explained’. 17 December 2017. vic.gov.au/health/conditionsandtreatments/immune-system
- Childs CE, et al. ‘Diet and Immune Function’. 16 August 2019. nlm.nih.gov/pmc/articles/PMC6723551/pdf/nutrients-11-01933.pdf
- BetterHealth Channel. ‘Vitamin and mineral supplements’. 9 July 2020. vic.gov.au/health/healthyliving/vitamin-and-minerals
- Dietitians Australia. What is a vegetarian diet?’ 18 March 2020. org.au/health-advice/vegetarian-diet
- Jean Hailes. ‘Vitamins and supplements’. 18 March 2022. org.au/health-a-z/natural-therapies-supplements/vitamins-supplements#iron
- Australia Bureau of Statistics. ‘Vitamin D’. 11 December 2013. gov.au/articles/vitamin-d
- Harri H, Chalker E. ‘Vitamin C for preventing and treating the common cold’. 2013. ncbi.nlm.nih.gov/?term=Chalker+E&cauthor_id=23440782
- ‘Zinc and your health’. March 2021. healthdirect.gov.au/zinc
This article was originally published in the May issue of Retail Pharmacy Assistants e-magazine.
