Supplements that eliminated my allergies and keep me healthy
In a nutshell
Regular supplements have eliminated my (numerous) allergies
I rarely catch colds, the flu, and other seasonal infections
Quercetin, vitamin D3, and magnesium have been especially effective
For reasons that still evade me, I suffered most of my life from an immune system that sometimes over-reacted and sometimes under-reacted. When it over-reacted, it made me sensitive to natural seasonal chenges in things like pollen (spring) and mold (autumn), to pets (cat dander), and to household dust and feather pillows. When my immune system was under-reactive, I suffered from viral infections like the common cold, flu, and mouth ulcers. As a child I was regularly sick from one or more of these things.
I gradually figured out how to nourish myself (with supplements) in ways that created a healthier immune system. Today I’ve eliminated all of my allergies, and I very rarely get bothered by viruses.
Here is a list of the immune system supplements I take. I’ve listed them in the rough order that I think they’ve made a difference in my life, with the most important first.
Avoiding immune system over-reaction
Quercetin
I eliminated seasonal and cat dander allergies by supplementing my diet every day with quercetin. I didn’t start out with that intention but noticed after a few months that I wasn’t suffering from the itchiness previously caused by airborne pollen. Nor was I sensitive to our friends’ cats.
Quercetin is a natural anti-oxidant and reduces inflammation. It also helps to absorb zinc which is important for strengthening our immune system against things like disease-causing viruses.
Quercetin is found in small amounts in a range of fruits and vegetables, such as in the skins of onions and apples. Chemically, it is a flavonoid, part of the plant-derived group known as polyphenols. In plants, it is protective against disease-causing organisms.
Resveratrol
Resveratrol is another plant-based polyphenol best known as present in the skins of grapes. Like quercetin, it is thought to act on our immune system to reduce inflammation. I haven’t noticed the dramatic improvement I experienced with quercetin.
N-acetyl cysteine (NAC)
The main benefit of NAC appears to be in reducing inflammation by helping our body to produce glutathione, a major anti-oxidant. It is also thought to help break down excess mucus caused by infection. I take NAC with glycine.
I take NAC and glycine together as two separate supplements. A combined product is also available.
Glycine
The immune benefit of glycine appears to be its interaction with NAC to reduce inflammation through production of glutathione.
Selenium
I don’t currently take a selenium supplement but I’m considering it. Selenium is a trace (metal) mineral that is associated with reduced autoimmunity. As with NAC and glycine, the benefits of selenium appear to be associated with production of glutathione, the major antioxidant.
Promoting a healthy strong immune-protective response
L-Lysine
My association with immune-related supplements started some 30 years ago when I read in an in-flight magazine (remember those?) that mouth ulcers could be caused by too little L-lysine in our body. The same article stated that inadequate lysine could be caused by ingesting too much arginine, and that peanuts were a major source of arginine. I read that article at a time when I lead the life of a road warrior flying frequently between client meetings and for whom multiple bags of inflight peanuts took the place of a proper lunch. After that, I stopped eating peanuts and supplemented every day with L-lysine. For 30 years now I have not suffered from regular mouth ulcers. If I’m run down and feel the onset, I take 3-5 times my normal daily dose and that reliably prevents painful symptoms.
Vitamin D
For my money, Vitamin D is the master conductor of my now healthy immune system. I prefer to get it from sunlight, but living at a high latitude this just isn’t possible for probably six months of the year. Hence the need to supplement.
In real life, micronutrients rarely work in isolation. One well known combination is that of Vitamin D3 with Vitamin K2 and magnesium. Vitamin K2 works with vitamin D3 to optimize calcium metabolism. Magnesium is required to activate enzymes in the liver and kidneys that convert vitamin D3 into the active form of vitamin D that can be used by the body. Lack of adequate magnesium levels can lead to a vitamin D deficiency even with sun exposure or vitamin D3 supplementation.
Vitamin K2
See Vitamin D, above.
Magnesium
See Vitamin D, above.
Magnesium is another important micronutrient. In addition to the combined product, I take extra magnesium as a sleep aid and exercise electrolyte. Adequate sleep and proper hydration are critical elements of immune system care. I am a notoriously poor sleeper. I spent years trying to reduce my time asleep in order to increase my daily productivity. Now I try to do the opposite, in part to achieve the same objective…!
Zinc
This micronutrient appears to be necessary for the proper production and function of cells of the immune system. When present in adequate amounts it has been shown to prevent viral replication and reduce the duration of things like the common cold if symptoms develop.
Vitamin C
Vitamin C is well known to help ward off viral infections such as flu and the common cold. It appears to do so by helping cells of the immune system and to reduce inflammation.
In addition to a daily dose, I’ve used a form of vitamin C supplement that is in a highly bioavailable form. I’ve found that this may help prevent severity and duration when taken at the earliest signs of symptoms.
Vitamin A
Like selenium, I don’t currently take a daily vitamin A supplement. I raise the issue here because it is commonly recommended. It appears to work at the parts of our body that are exposed to the external environment. These include the mouth, nose, respiratory tract, and gut. These membranes are where 70% to 80% of the human immune system reside and they are where our bodies are most likely to first interact with potential pathogens.
Summary
I started this article with the admission that I didn’t really understand why supplements have improved my immune system so dramatically. As is often the case, in the process of writing an article, in this case what I thought would be compiling a simple list of supplements I take, I’ve started to change my mind.
I’m beginning to think that my supplements may be affecting the constant two-way communication between my body and my gut microbiome. In fact, it may be that I’ve done more to maintain a healthier microbiome than I have to affect my own body. We have long known that our microbiome is crucial to keeping our immune system in balance [1]. What I’ve recently discovered is that the more minor players in our microbiota may play an outsized role in assuring that balance. I’ll be writing more about this.
As always, each of us will respond differently to food and supplements, and what works for me, may not for you and vice versa.
To find out more, take a look at the books [2,3] listed below.
References
Kinross, J. (2023) Dark Matter: The New Science of the Microbiome. Penguin Random House, Dublin
Dinicolantonio, D. and Land, S. (2021) The Mineral Fix; How to optimize your mineral intake for energy, longevity, immunity, sleep and more. John Wiley & Sons
Dinicolantonio, D. and Land, S. (2020) The Immunity Fix; Strengthen your immune system, fight off infections, reverse chronic disease, and live a healthier life. Self published