What supplements are good to take to improve immunity?

In fact, there is no "immunity supplement" that is suitable for everyone. Most healthy people with a regular diet do not need to take additional supplements at all. If you really need supplements, you must first identify what you are lacking and then choose a targeted supplement. Indiscriminate supplements may harm your immunity. Immunity is like the body's own security team. The three daily meals, nutrition and regular schedule are to pay the security team normal wages and equipment. Supplements are at most occasional snacks. If you stay up late every day and eat takeout, it is equivalent to making the security team run around without rest. No matter how much supplements you take, you can't stand it.

My aunt just stepped into a trap a while ago. She endured the recent e-commerce sales for almost a month and caught two colds during the season change. I heard from the live broadcast that taking Ganoderma spore powder can improve immunity. I spent more than 2,000 yuan to buy a three-month supply. After a week of eating, she got angry, broke out, and nosebleeds. I went to the hospital for a nutrition check and found out that she had it. She was deficient in vitamin C and vitamin D because she ate too few vegetables and didn't get enough sunlight. The doctor asked her to take a tablet of ordinary medicinal vitamin C (100mg), add a vitamin D drop, and eat more dark green vegetables every day. She recovered in two weeks, and the pile of spore powder she bought is still gathering dust in the storage cabinet.

Nowadays, lactoferrin and probiotics are the most discussed products, and the feedback is really polarizing. A friend who is a pediatric nurse said that some children who are prone to colds take supplements of compliant lactoferrin, and the number of illnesses during the change of seasons is indeed reduced. However, another male colleague of mine who is over 30 years old has taken imported lactoferrin for three months, and he still has a cold. After checking relevant studies, I found out that the current evidence of lactoferrin’s immune gain in adults is still very inconsistent, and most of the research conclusions are only for infants and young children. The same goes for probiotics. Only for people with disordered intestinal flora and frequent diarrhea and constipation, choosing the right probiotics of the corresponding strain may indirectly help regulate immunity. For healthy people, eating them is basically just a "going through the motions" and it is difficult to play any role in improving immunity.

There are also many people who buy protein powder to supplement when they feel weak. My best friend lasted for two weeks during a project and found out that her serum albumin was slightly low, so the doctor asked her to supplement protein powder with short peptides that are easy to absorb. If you can eat one egg, drink 300ml of milk, and eat enough two taels of meat every day, there is no need to take extra supplements. Taking too much will increase the metabolic burden on the kidneys, which is not worth the gain. If you really want to rely on supplements to help regulate your immunity, don't listen to the nonsense of Internet celebrities. First do a dietary assessment or take a blood test to check for nutritional gaps. Medicinal supplements that cost a few yuan are sometimes more effective than those from Internet celebrities that cost hundreds of yuan. After all, only those that suit you are useful.