Dr. Giovanny Alvarado, a Plastic Surgeon from the city of Cali, Colombia, has dedicated the last 10 years to studying Nutrition and a Healthy Lifestyle with the purpose of helping his patients beyond surgeries.
The recommended supplements are:
- Vitamin D
- Zinc
- Vitamin C
- Echinacea
- Transfer Factors
Our Immune System consists of a set of cells located in different parts of the body, responsible for detecting and fighting any infectious agent that enters our body and threatens our health.
When an infectious agent such as a virus enters the body, the immune system detects this agent as a foreign body called an antigen. The antigen is identified by macrophages, which capture and destroy it, delivering part of this infectious agent to T-type lymphocytes. These lymphocytes produce substances called cytokines, which summon other immune system cells and initiate an inflammation process at the site where the infectious agent is located. They also deliver information to B lymphocytes so that they produce substances that block the infectious agent, called antibodies. Antibodies will allow the infectious agent to be blocked more quickly and effectively the next time it comes into contact with defense cells.
This brief summary of the immune process is mentioned to explain that the immune response is complex but can be optimized in multiple ways. In this article, we will recommend the following five supplements that have been proven effective in stimulating, enhancing, or boosting the immune response.
1 – VITAMIN D
The main source of Vitamin D is our own body, which can produce it through the action of sunlight.

It has been found that Vitamin D increases macrophage function and activates the production of substances that attack viruses in the respiratory system, preventing respiratory infections.
In conditions of low sun exposure, it is very likely that we have a Vitamin D deficiency, making it necessary to take a Vitamin D supplement. The dose of Vitamin D should be calculated according to blood levels of this vitamin. However, the cost of this study or the difficulty in accessing it forces us to optimize our levels preventively by taking 5,000 units per day of Vitamin D3, at least during periods when we may be more exposed to infection.
If we can measure our Vitamin D levels, the supplement should be taken until levels between 40 and 60 nanograms per liter of blood are reached.
2 – ZINC
The richest foods in zinc are oysters and clams. They are followed by beef and chicken. Zinc is also found in almonds, oats, wheat germ, peanuts, cheeses, and eggs.

Zinc is important for the development and maintenance of immune system cells. It allows white blood cells to produce “Reactive Oxygen Species” (ROS), which are unstable oxygen molecules due to having an extra proton, which is transferred to the proteins of viruses and bacteria, damaging and killing the harmful germ.
Zinc also increases the number of natural killer cells that destroy virus-infected and cancerous cells.
At the pulmonary level, it has been observed that zinc supplementation can reduce the severity and duration of respiratory infections because it decreases the possibility of the virus entering the cell.
The suggested dose of Zinc is 30 milligrams per day, divided into two doses.
3 – VITAMIN C
Vitamin C is found in greater amounts in citrus fruits such as oranges, lemons, and tangerines, but kiwi is one of the fruits with the highest concentration of vitamin C.

Vitamin C supports the immune system in various ways. It can accumulate in neutrophils, improving their ability to capture and kill viruses.
It has also been observed that it increases the proliferation of T and B lymphocytes, improving the immune system response. It stimulates macrophages, which trap virus-infected cells, reducing the virus’s replication capacity.
Although 100 milligrams per day are enough to meet daily Vitamin C needs, the recommended dose to maintain good levels of Vitamin C that significantly improve the immune system is 500 milligrams to 1 gram per day.
4 – ECHINACEA
Echinacea (Echinacea purpurea) is a medicinal plant native to North America, whose purple or pinkish flowers resemble a daisy.

It has been observed that echinacea extracts stimulate immunity, reducing the intensity and duration of infections caused by the common cold virus.
Antiviral and antibacterial effects have been demonstrated, produced by the increased mobility of neutrophils and the production of natural killer cells. It also stimulates cytokine production and macrophage activity.
The recommended dose is 250 milligrams per day. Although it can be used in infusion form from dried flowers or roots, it is important to take a standardized preparation in capsule form.
5 – TRANSFER FACTORS

The immune system has the ability to learn from previous infections so that when it encounters the same infectious agent again, it can respond so quickly that we do not even realize why we do not get sick.
This information acquired by the immune system can be transmitted from mother to child through colostrum in mammalian milk or through eggs in birds. The factors transferred to the offspring are called TRANSFER FACTORS and include not only the information to react to infectious agents by quickly forming antibodies but also help to modulate or regulate the immune response so that, once the defense process is completed, it can be stopped in time to prevent tissue damage to the body itself.
The role of Transfer Factors is to educate and alert immune system cells that do not yet have this information, allowing for a milder course of infection.
Transfer Factors can be accompanied by other natural compounds that also stimulate the immune system, such as medicinal mushrooms, among which Sen Su Take (Agaricus blazei), Cordyceps sinensis, and Maitake stand out.
It is important to keep in mind that the immune response requires modulation or self-regulation so that it does not end up affecting the body itself and perpetuating an inflammatory process. When there is a failure in this modulation, diseases called “autoimmune” can develop, in which the body fails to recognize its own components and ends up attacking itself. The most well-known autoimmune diseases are Rheumatoid Arthritis and Lupus.
In patients with autoimmune diseases, taking supplements that stimulate immunity is not recommended, as they usually receive medications that do the opposite.
Before taking any of these supplements, it is important to consult with your trusted doctor.
Avoid self-medication, especially if you are sick or believe you have an active infection.