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Immuno Health : Fighting Fit
Do you always fall sick? Always catching a cold when someone around you sneezes? You want to take something but unsure of which supplements will help you? Read on to find out more...
Vitamin C (Ascorbic acid)
Vitamin C is a water soluble vitamin which is necessary in the body to form collagen in bones, cartilage, muscle and blood vessels. It also aids in the absorption of iron. The use of Vitamin C in the treatment/prevention of cold and flu remains controversial and is still undergoing research.
Our body does not produce Vitamin C, so it is important to get it from food sources. The best way to get Vitamin C is from fruits and vegetables. Some excellent sources are guava, orange, watermelon, strawberry, broccoli and tomato. However, if you do not eat the recommended four servings of fruit and vegetables per day, you can consider taking a Vitamin C supplement.
The recommended daily intake based on guidelines set by the US Food and Nutrition Board of the Institute of Medicine in 2002 is :
| Age | Men | Women |
| 0-6 mths old | 40mg/day | 40mg/day |
| 7-12 mths old | 50mg/day | 50mg/day |
| 1-3 yrs old | 15mg/day | 15mg/day |
| 4-8yrs old | 25mg/day | 25mg/day |
| 9-13 yrs old | 45mg/day | 45mg/day |
| 14-18 yrs old | 75mg/day | 65mg/day |
| More than 18yrs old | 90mg/day | 75mg/day
85mg/day(pregnant)
120mg/day(breast feeding)
|
| Smokers | Age group requirement+35mg/day | Age group requirement +35mg/day |
The Vitamin C supplements on the market are normally at higher doses compared to the recommended daily intake. They are normally quite safe as Vitamin C is water soluble and the body is only able to absorb a certain amount at a time. The maximum tolerable dose for children 1-3 yrs old is 400mg/day; 4-8yrs old is 650mg/day; 9-13yrs old is 1200mg/day; 14-18yrs old is 1800mg/day and 2000mg/day in adults more than 18 yrs old.
Frequently asked questions about Vitamin C
Q: What happens if I take more than 2000mg of Vitamin C a day?
A: You may get diarrhoea, nausea and gastritis. Some may even experience rebound scurvy (bleeding of gums) should high-dose vitamin C supplementation be stopped.
Q: There are so many types of Vitamin C on the market, how to choose?
A: It depends on whether you prefer chewable tablets, tablets/capsules to swallow or effervescent tablets. People with gastric problems may choose buffered Vitamin C or Vitamin C ester. Timed- release/slow release tablets are better as the Vitamin C is slowly released and thus more can be absorbed over time.
Q: Will taking Vitamin C give me a lot of phlegm?
A: Excessive Vitamin C intake may cause more phlegm production in some people.
Echinacea
Echinacea has been traditionally been used to treat or prevent colds, flu and other infections. Echinacea is also believed to stimulate the immune system to help fight infections. Oral preparations are popular in Europe and US for prevention and treatment of upper respiratory tract infections(URTI).
Clinical trials for echinacea are currently still underway as previous trials were often criticized for utilising small study populations and unstandardized or unreliable dosage form.
Frequently asked questions about Echinacea
Q: Are there different types of Echinacea?
A: There are 3 types of Echinacea: Echinacea purpurea, Echinacea augustifolia, Echinacea pallida. Echinacea purpurea is believed to be the most potent species for treatment of URTI. Do note that no agreed upon standards exist. Different formulations may vary in their actual content
Q: Can everyone take Echinacea?
A: Echinacea is contraindicated in patients with severe illness, e.g. Autoimmune disease, HIV infection, leukemia, multiple sclerosis or tuberculosis. People who are allergic to plants belonging to the daisy family, e.g. Chrysanthemums, marigold, daisies, ragweed. Avoid use in pregnant and breast feeding women. Many tinctures contain significant concentrations of alcohol and may not suitable for children, alcoholic patients, patients with liver disease, or those taking disulfiram or metronidazole. People with asthma maybe more likely to have an allergic reaction when taking echinacea.
Q: Can we take Echinacea long term?
A: Echinacea should not be used longer than 8 weeks.Therapy lasting 10 to 14 days is probably sufficient; if symptoms do not resolve after taking the supplement, a doctor should be consulted.
Probiotics
Probiotics are dietary supplements or foods that contain live microorganisms which when
administered in adequate amounts confer a health benefit on the host. How can probiotics do this?
Our GIT contains a large number of bacteria, both good and bad. A balance between the two exists, and is affected by age, diet and health. Illnesses due to an overpopulation of bad bacteria may manifest as diarrhea or other GI upsets.
Another theory is that 70% of the immune cells are located in the gut. Probiotics strengthen the ability of the immune cells surrounding the GIT to defend the body against toxins, bacteria and allergens. These gut immune cells then signal immune cells elsewhere in the body to increase or decrease activity.
Frequently asked questions about Probiotics
Q:Who can take probiotics?
A: People with diarrhea especially after a course of antibiotics.People with Irritable Bowel Disease.People with vaginal yeast infection.Studies also shown that some strains may be effective against atopic dermatitis
Q: Are all probiotics the same?
A: There are many species of bacteria. The more common ones are Lactobacillus and Bifidobacterium. Within each species, there are many strains. Not all strains are effective. Thus, it is better to chose probiotics with a clearly stated strain and strain specifc benefit. Probiotics may also be killed by gastric acid, thus make sure that the probiotics you bought states that it is enteric-coated.
Q: Is multiple strains better than single strains?
A: Multiple strains are better than single strains provided that the strains are compatible with each other for synergistic effect. Too many strains may compete for space and nutrients and as a result, only a few major colonies may survive in the colon.
Q: What are prebiotics?
A: Prebiotics, also known as Fructo-oligosaccharides (FOS), are non-digestible sugar chains that are nutrients for lactobacilli. Some people believe that prebiotics may help the growth of lactobacilli. Natural food sources of FOS include banana, Jerusalem artichoke, onion, asparagus, and garlic.
Q: Who should not take probiotics?
A: Pregnant or breastfeeding women. People with severely weakened immune systems (due to disease or drugs like cancer chemotherapy and organ transplant immunosuppressants) may develop serious infections. People with intestinal damage or recent bowel surgery
Cordyceps
Cordyceps had been used by the Chinese for many centuries, but is much unknown by Western medicines, without large scale clinical trials. Cordyceps attracted the attention of the world in 1993 when a group of Chinese runners broke 9 world records in the World Outdoor Track and Field Championships in Germany. The coach attributed those results to a cordyceps-based tonic that the athletes took.
Cordyceps is a complex of the parasitic fungus and the larva of the bat moth. The fungus would invade the caterpillar for food during winter and emerge as seedlings in summer, thus giving the name, “winter worm, summer grass”.
Frequently asked questions about Cordyceps
Q: Are all Cordyceps the same?
A: The most potent type of Cordyceps is the wild-growing Cordyceps sinesis from the Tibetan mountains. However, these are extremely rare and expensive, thus manufacturers often use other types of Cordyceps in its products.
Q: What is Cordyceps traditionally used for?
A: To strengthen the immune system. Promote overall vitality, endurance and longevity. Regulate and ensure the normal functioning of various parts of the body . As reported in Ben Cao Bei Yao in 1694 as “...replenishing the kidney, soothing the lung, arresting bleeding, resolving phlegm and killing the cough”
Q: Who cannot take Cordceps?
A: People who are taking immunosuppresants such as azathioprine or cyclosporin. These medicines are normally prescribed after organ transplant surgery to suppress immune system and prevent tissue rejection
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