Colds can throw you off track - but with the right supplements, you can not only get fit again more quickly, but also strengthen your immune system in the long term.
Zinc, omega-3, vitamin C, glutamine and vitamin D3 are among the most effective ways to support your immune system in the long term and prevent colds. Find out everything you need to know here!
Long-term effect:
Why these supplements can strengthen your immune system in the long term
Colds are often a sign that the immune system is weakened. Taking the right supplements on a regular basis can help boost your immune system to a new level - and ensure that viruses and bacteria don't stand a chance in the first place.
Here is an overview of the benefits of regular intake:
- Strengthening the immune cells: Zinc, vitamin D3 and vitamin C promote the production and activity of white blood cells, which play a crucial role in defending against pathogens.
- Protection of the mucous membranes: Omega-3 fatty acids and glutamine ensure that the mucous membranes remain intact and viruses find it harder to penetrate.
- Inhibition of inflammation: Chronic inflammation weakens the immune system - omega-3 and vitamin D3 in particular help to permanently reduce inflammation.
- Intestinal health: A large part of your immune system is located in the intestines. Glutamine supports the intestinal barrier and ensures that important nutrients are optimally absorbed.
Taking these supplements regularly can not only mean that you get fewer colds, but also that you suffer less frequently from other infections such as flu or inflammation.
1. zinc: the immune booster for prevention too
In addition to its acute effect during a cold, zinc is also a game changer in the long term. An optimal zinc level helps the body to fight viruses and bacteria at an early stage.
- Long-term effect: Zinc strengthens the barrier function of the mucous membranes, making it more difficult for pathogens to penetrate the body.
- Regular intake: 10 - 20 mg of zinc daily is enough to prevent a deficiency and strengthen your immune system.
- Daily dose for colds: 30 - 50 mg zinc during a cold.
2. omega-3 fatty acids: anti-inflammatory for a strong immune system
Omega-3 fatty acids are not only effective during a cold, but also help to stabilize your immune system in the long term.
- Long-term effect: The anti-inflammatory properties of omega-3 prevent chronic inflammation from weakening the immune system - a common cause of recurring colds.
- Regular intake: 1,000 - 2,000 mg EPA/DHA per day provides lasting support.
- Daily dose for colds: 2,000 - 3,000 mg EPA/DHA, ideally from high-quality fish oil capsules or algae oil.
3. vitamin C: the classic for lasting immunity
Vitamin C is not only important during the cold season, but is a real long-lasting boost for your health. It protects the cells from oxidative stress and helps the immune system to run at full speed.
- Long-term effect: Vitamin C increases the body's resistance to pathogens and supports the healing of minor infections before they even become noticeable.
- Regular intake: 500 - 1,000 mg daily is ideal to build up constant protection.
- Daily dose for colds: 1,000 - 2,000 mg vitamin C, divided into two to three portions throughout the day.
Tip:
Combine vitamin C with zinc - the two reinforce each other and are a perfect combination for a strong immune system.
4. glutamine: the key to gut health
The long-term intake of glutamine not only promotes your body's recovery after a cold, but also protects your gut - and thus the center of your immune system.
- Long-term effect: Glutamine strengthens the intestinal barrier and ensures that fewer harmful substances and pathogens enter your body.
- Regular intake: 5 - 10 g of glutamine daily can help to maintain your immune function.
- Daily dose for colds: 10 - 20 g glutamine, divided into 2 - 3 doses per day.
5 Vitamin D3: Your protective shield all year round
Vitamin D3 is not only important in winter, but is essential for a strong immune system all year round. As many people have a vitamin D deficiency, regular intake is particularly recommended.
- Long-term effect: Vitamin D3 activates immune cells, strengthens the mucous membranes and reduces the likelihood of colds or flu-like infections breaking out in the first place.
- Regular intake: 5,000 IU daily keeps your vitamin D level at an optimal level.
Conclusion:
How to protect yourself against colds in the long term
Regularly taking zinc, omega-3, vitamin C, glutamine and vitamin D3 is not only a secret weapon in the fight against acute colds, but also a game changer for your long-term health. These supplements help your body to fight off infections at an early stage, reduce chronic inflammation and strengthen the barrier function of the mucous membranes and intestines.
If you permanently integrate these supplements into your daily routine, you will not only fall ill less often, but also feel more vital and resilient overall. Combine the intake with a healthy diet, sufficient sleep and regular exercise - and colds won't stand a chance!
Your PEAK team
