Best Supplements for Immunity Over 40 NZ: How Your Immune System Changes And What You Can Do About It
As we age, our immune system naturally undergoes changes, a process known as immunosenescence.
Older adults face an increased risk of infections and slower recovery due to these immune changes. This makes us more susceptible to infections, inflammation, and slower recovery from illness.
After 40, these shifts become more pronounced, but the good news is that targeted lifestyle changes, supplementing with key nutrients, and maintaining adequate vitamin levels for immune support can help buffer the impact.
Introduction to Immune System Changes
The immune system is quite simply a remarkable network that serves as our body's primary defense against illness - and none of us can underestimate its critical role in maintaining good health throughout our lives.
As we age, this 'defense system' must constantly adapt to new challenges (from environmental toxins to foreign pathogens), but here's the thing - factors such as our lifestyle choices, diet, and environmental exposures can dramatically influence how well our immune system functions, especially after we hit 40!
There's a very important point here though.
A strong immune system is essential for what we call a healthy immune response, helping us fend off infections and recover more quickly when we do get sick.
Vitamins play a vital role in this process - particularly vitamin C and vitamin D, which considerable research indicates can genuinely support immune system function and help maintain a robust defense against illness.
By understanding how our immune system changes over time and focusing on the right nutrients (rather than hoping we can somehow bypass the fundamentals), those of us interested in 'tipping the scales' in our favour can take proactive steps to support immune system function and enjoy better health as we age.
Understanding Immunosenescence and the Immune System
The thymus gland, responsible for T-cell production, begins shrinking as early as our 20s.
By the time we hit 40, its capacity to generate immune cells has decreased significantly.
Combined with oxidative stress, chronic low-grade inflammation (“inflammaging”), and lifestyle factors like stress or poor sleep, our body's defences and the respiratory system weaken.
Essential nutrients such as selenium—an essential mineral for immune health—vitamin D, vitamin A, and ascorbic acid (vitamin C) play key roles in supporting immune responses.
Good bacteria in the gut are also crucial for immune function. Plant foods, including leafy greens and orange vegetables, provide beta carotene and vitamin A, which are important for immune health. Vitamin D is produced by the body when exposed to sunlight, and maintaining adequate vitamin D levels is important for bone health and calcium absorption; these levels can be checked with a blood test.
Vitamin A is vital for immune function, but it is important to stay within tolerable upper intake levels for safety.
Citrus fruits are a primary dietary source of ascorbic acid, supporting immune health. Green tea has immune-supportive properties as well.
Evidence from systematic reviews, meta analyses, and clinical trials supports the use of these nutrients and foods to help protect against acute respiratory tract infections, acute respiratory infections, and viral infections, which can impact survival rate in older adults.
Supporting these factors helps maintain the body's defences and overall immune function.
Factors Affecting Immune Function
There are several key factors that can influence how well your immune system operates, and quite simply, nutrition sits at the very foundation of it all.
A balanced diet rich in essential vitamins and minerals isn't just 'recommended' – it's absolutely crucial for maintaining immune health!
The food and nutrition board points us toward a variety of whole foods, including fruits, vegetables, whole grains, and lean proteins, but the reality is that these provide the fundamental building blocks your immune cells need to function at their best.
Now, there's a very important aspect we can't overlook here though – stress management.
Chronic stress can quite simply suppress immune function, and that's where incorporating stress relief techniques like meditation, yoga, or even simple breathing exercises can make all the difference in the world.
Adequate sleep and regular physical activity are also absolutely vital for a 'healthy' immune system, as they help regulate immune cell activity and support your overall health in ways that go far beyond what most people realize.
Research points to certain vitamins, such as vitamin E, and essential minerals like selenium playing significant roles in supporting immune cell function. Including these nutrients in your diet, either through food or supplements, can help bolster your body's natural defenses.
But here's the thing – for those of us interested in truly optimizing our health and 'tipping the scales' in our favor, a holistic approach that combines a balanced diet, effective stress relief, sufficient sleep, and regular exercise is quite simply the best way to support immune function and maintain robust immune health as we age.
Symptoms of a Weakened Immune System
- Frequent colds or infections (such as the common cold)
- Slow wound healing
- Fatigue or brain fog
- Digestive issues
Common Infections
As we get older, we become more susceptible to common infections - particularly those pesky upper respiratory tract bugs that seem to hit us harder each year.
These infections (caused by viruses and bacteria) can lead to serious complications such as acute respiratory distress syndrome (ARDS) and have a significant impact on our overall well-being.
Maintaining a healthy immune system is absolutely key to preventing and managing these illnesses. It's that simple!
There is a very important consideration here though. Vitamin C is well-known for its immune boosting properties, and considerable research has shown that vitamin C supplementation - including high dose intravenous vitamin C - may help reduce the severity and duration of those troublesome upper respiratory tract infections.
Similarly, vitamin D supplementation has been linked to a lower risk of respiratory infections and supports immune function, especially in individuals with vitamin D deficiency (which is more common than many of us realize).
Gut health also plays a crucial role here, as a healthy gut supports the immune system's ability to respond to tract infections in ways that quite simply can't be overridden with poor dietary choices!
For those of us interested in exploring all available opportunities to 'tip the scales' in our favour and make the best choices for our long-term health, focusing on a nutrient-rich diet, supporting gut health, and considering targeted supplements like vitamin C and vitamin D can indeed be a valuable extra boost.
You can help your immune system stay strong and resilient against those common infections that become more prevalent with age - but remember, supplements fall under a very broad umbrella and work best as an addition to an already balanced and healthy lifestyle.
What You Can Do About It: The Role of Vitamin C
- Get Enough Sleep*– Aim for 7–9 hours of quality sleep per night. Sleep is when immune-regulating cytokines are released.
- 2. Eat a Whole-Food Diet– Prioritize colorful vegetables, fruit, lean protein, and fermented foods to fuel immune cells and gut health.
- 3. Stay Active – Regular moderate exercise (like brisk walking) improves circulation of white blood cells.
- 4. Manage Stress– Chronic stress lowers lymphocyte production. Try breathing exercises, meditation, or nature walks.
- 5. Supplement Wisely– Nutrients like vitamin C, D, zinc, and elderberry have been shown to support immune resilience.
Support from Lifeguard Health Immunity
Our immunity formula is designed for adults over 40, combining targeted nutrients to support the body's natural defenses and reduce inflammation.
It's never too late to take control of your immune health. With small daily steps and the right support, you can age vibrantly and stay resilient year-round.
Conclusion
In conclusion, maintaining a robust immune system is quite simply fundamental to our overall health and well-being - particularly as we navigate the challenges of aging.
The immune system's function can be influenced by lifestyle, diet, and environmental factors, making it absolutely crucial that we understand and address these elements for optimal immune health. It's that simple.
Supporting immune system function through a balanced diet rich in essential vitamins and minerals—such as vitamin C and vitamin D—can help prevent and manage illnesses, while certain 'supplements' may offer additional immune boosting properties.
There is a very important 'but' here though.
While supplements can indeed be a helpful addition, they quite simply cannot replace a balanced diet and healthy lifestyle - and unfortunately, many of us fall into the trap of thinking they can.
Always consult with a healthcare professional before starting any new supplements, particularly if you have underlying health conditions or are taking medications.
For those of us interested in exploring all available opportunities to 'tip the scales' in our favour when it comes to immune health, making informed choices and prioritizing our body's natural defenses can support optimal health at any age - but only when built upon that solid foundation of good nutrition and lifestyle habits.
