Simple things like avoiding sugar (1), getting proper amounts of sleep (2), exercise (3), eating healthy (4), maintaining a healthy weight (5), using dietary supplements and maintaining a healthy vitamin D (6) level all play a role in having a strong immune system. Of all of these, maintaining a healthy vitamin D level may be the most obvious place to start. 

Vitamin D has an impact on the two main branches of our immune system: Innate and Adaptive (7). Innate immunity is something you are born with and is considered the body’s first line of defense against disease, while adaptive immunity develops as we age. As we get exposed to diseases, allergens and vaccines, we develop the antibodies to fight off disease caused by bacteria, viruses and allergens. Numerous published clinical studies confirm that low blood levels of vitamin D are associated with an increased risk of infections (8). A few compelling examples:

Influenza (viral infection)
A therapeutic dose of vitamin D showed that vitamin D administration resulted in a 42% decrease in the incidence of influenza infection (9).  

Upper respiratory infections
Individuals with lower vitamin D levels (<30 ng/ml) were more likely to self-report a recent upper respiratory tract infection than those with sufficient levels (10). Recruits (soldiers) with lower vitamin D levels lost significantly more days from active duty due to upper respiratory infections than recruits with higher vitamin D levels (above 40nmol) (11).

Knowing something as simple as your vitamin D level may mean the difference between a weak or strong immune system. I serve on the scientific advisory council for Organic and Natural Health Association and a few years ago we launched a campaign to help educate consumers on the importance of knowing their vitamin D levels and to help gather more scientific information on the health benefits of vitamin D. Because of their hard work and efforts, you too can now know your vitamin D levels and have a baseline comparison on where you stand with other people around the world. Your vitamin D level needs to be between 40-60 ng/ml and the only way to know that is to test your levels. A simple home test kit is an easy way to discover how much vitamin D supplementation you need. 

We know we are starting from a very deficient place when it comes to vitamin D, as nearly 90% of all Americans are deficient. If something as simple as not knowing your vitamin D level and not taking an inexpensive vitamin D supplement each day stood between you and being able to have a healthy immune system, wouldn’t that be a shame? Don’t be one of the sick; take charge of your health now. You have the power and the tools to empower yourself and others, so let’s use that knowledge and create less fear and more health. 

Note: The views and opinions expressed here are those of the author(s) and contributor(s).

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References

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2. Besedovsky L, Lange T, Born J. Sleep and immune function. Pflugers Arch. 2012;463(1):121–137. doi:10.1007/s00424-011-1044-0
3. Campbell JP, Turner JE. Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan. Front Immunol. 2018;9:648. Published 2018 Apr 16. doi:10.3389/fimmu.2018.00648
4. Chandra R, Nutrition and the immune system: an introduction., Am J Clin Nutr. 1997 Aug;66(2):460S-463S.
5. Nieman D, Nehlsen-Cannarella S, Henson D, et al., Immune response to obesity and moderate weight loss. Int J Obes Relat Metab Disord. 1996 Apr;20(4):353-60.
6. Aranow C. Vitamin D and the immune system. J Investig Med. 2011;59(6):881–886. doi:10.2310/JIM.0b013e31821b8755
7. Aranow C. Vitamin D and the immune system. J Investig Med. 2011;59(6):881–886. doi:10.2310/JIM.0b013e31821b8755
8. Cannell JJ, Vieth R, Umhau JC, Holick MF, Grant WB, Madronich S, Garland CF, Giovannucci E, Epidemic influenza and vitamin D., Epidemiol Infect. 2006 Dec; 134(6):1129-40.
9. Urashima M, Segawa T, Okazaki M, Kurihara M, Wada Y, Ida H, Randomized trial of vitamin D supplementation to prevent seasonal influenza A in schoolchildren.,  Am J Clin Nutr. 2010 May; 91(5):1255-60.
10. Ginde A, Mansbach J, Camargo C, Association between serum 25-hydroxyvitamin D level and upper respiratory tract infection in the Third National Health and Nutrition Examination Survey., Arch Intern Med. 2009 Feb 23; 169(4):384-90.
11. Laaksi I, Ruohola JP, Tuohimaa P, Auvinen A, Haataja R, Pihlajamäki H, Ylikomi T, An association of serum vitamin D concentrations &lt; 40 nmol/L with acute respiratory tract infection in young Finnish men.,  Am J Clin Nutr. 2007 Sep; 86(3):714-7.