The immune system – what is it and how to strengthen it?

The immune system – what is it and how to strengthen it?

The immune system - what is it and how to strengthen it?

The immune system is an extremely complex defense system of the body, which usually responds to the invasion of foreign forces that pose a threat to our health. It includes organs , lymphocytes , macrophages and molecules that are involved in activating the immune response, the goal of which is to destroy or suppress the spread of pathogens. The immune system is divided into two – natural and acquired immunity.

We have a natural immune system from birth, and it reacts instantly to pathogens. The main response is an inflammatory response, manifested by increased body temperature to kill viruses. The mucous membranes try to get rid of germs with the help of excess secretions. The weakness characteristic of the period of illness allows one not to waste valuable energy on something other than recovery.


The immune system is a complex but natural response to pathogens in our body. The resulting immune response to microbes is not general, but specific. The immune memory stores information about early diseases and is discovered by its “keepers” – T-lymphocytes and antibodies recognize pathogens and begin to fight for our health. The disadvantage of this process is that for the first time natural immunity fights the disease. In the future, the acquired immunity develops to confront a specific disease. Until then, any help to our body will be very useful!

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How to strengthen the immune system?

In this case, the most correct answer is a healthy lifestyle. Do not smoke, avoid excessive stress and alcohol consumption, eat well, and maintain a healthy weight. Sleep 7-8 hours a day, engage in active sports, and ensure adequate body and food hygiene. However, a rather long list still consists of elementary factors.

Of course, this is not news. As an example, we can cite athletes who have been repeatedly experimented with in the field of health. Despite being well-fed, sleeping and active, they largely needed vitamins and minerals. It is also known that activity decreases with age and nutrition becomes more one-sided. This is partly why older people are more susceptible to various diseases and complications.

Immune System – Why Should You Take Supplements?

We need a certain amount of vitamins and minerals to function. With a shortage or acute deficiency of one microelement, the assimilation of other enzymes is impaired, as a result of which the state of health deteriorates. So, with a deficiency of vitamin C, for example, scurvy may develop, and due to a deficiency of vitamin K, without which blood cells will not adhere, that is, its coagulation will be disrupted. However, there is a risk of excessive consumption, for example, with an excess of vitamin A, muscle and bone pain, skin problems and blurred vision may appear. Science is tireless, and margins are often overestimated as a result of new research. For example, previously established vitamin D levels are too low for our climate. Therefore, the following nutritional supplements are recommended to support the immune system. Despite the fact that all vitamins and minerals are necessary, various studies have shown that these substances are most effective, since they are often lacking in them.

Immune System – Vitamins and Minerals


B12 is an important metabolic aid that is also involved in the creation and maintenance of blood vessels. It also stabilizes the central nervous system. Given that many do not get high-quality protein from their daily diet, adding B12 to the diet is a wise move. Vegetarians, the elderly, and people with certain gastrointestinal conditions such as celiac disease especially need this vitamin.


D3 is a vitamin from the sun, which in our climate is really not enough to maintain a normal lifestyle. Its lack significantly affects all physiological activities, from mood and ending with the skin. It has been proven that with a chronic lack of this element, characteristic of people living in northern latitudes, diseases of the upper respiratory tract develop much more often. Vitamin D3 deficiency directly affects calcium absorption and also indirectly affects mental health, which, in turn, again affects all aspects of life.


Calcium – It is well known that this mineral is needed to maintain bones and teeth. In fact, it is also heavily involved in muscle function, blood circulation, hormonal function, and information exchange in the brain. Our bodies do not produce calcium themselves. Therefore, we need to get it through food or supplements. During the development of the child, special attention should be paid to the sufficient intake of calcium by the body. Also, it is important for a middle aged woman to avoid osteoporosis.


Zinc is directly involved in the work of the immune system, in the process of hematopoiesis, is part of more than 300 enzymes, and also plays a role in many other vital physiological processes. It was found that for colds of viral origin with inflammation of the respiratory tract, timely intake of this mineral can significantly help. It reduces the symptoms and duration of the disease. Zinc is also an effective wound healing agent as well as preventing hair loss.

Vitamin C

Vitamin C – Although not very effective against infections, it has been shown to have some effect. As a result of its effects, the duration of the disease is shortened and the severity of symptoms decreases. This is due to the fact that vitamin C is present in the immune cells in a concentrated form. Undoubtedly, during periods of illness, its supply is depleted extremely quickly. It also protects against gum infections.


Acute respiratory infections

Vitamin D3 can be taken in addition to all Nordic countries. The reason for this is the lack of sunlight.

Pre- and Probiotics

Prebiotics and Probiotics – Given that the immune system is largely supported by our microbiome , it is a good idea to support it by adding beneficial bacteria strains and essential nutrients such as fiber to your diet . Medicine has found that some probiotics help fight viral and bacterial infections and allergies. They also enhance the effect of, for example, influenza vaccines.

The immune system – final tips

If you follow a healthy lifestyle that is based on nutrition, movement, stress tolerance, sleep, etc., you may not need nutritional supplements. Thus, the target group of supplement consumers is people with weaker immune systems. As a rule, these are (elderly) people suffering from immunodeficiency, chronic diseases. However, experts in the field say that few of us can boast of a healthy lifestyle. Therefore, it is wise to consume quality nutritional supplements, especially during the more difficult periods of life. The recommended dosage rates must be followed and taken as a maintenance method. And until the aforementioned balanced lifestyle is achieved. The emphasis should be on product quality rather than cost and quantity.