How do you improve your immune system as you get older?

Ray Schilling

As we get older, we often do not eat properly and we forget that we should take
supplements to make sure our immune system has all the ingredients it needs to be fully
effective. In the following I am describing what these needs are. Suggestions of supplement
doses are given.

What are the ingredients for a fully functioning immune system?

The immune system consists of various immune organs that are distributed throughout the
body. The bone marrow produces lymphocytes, granulocytes, macrophages, eosinophils
and basophils. The adenoids in the back of the nasal passages and the tonsils in the back of
the throat contain a lot of lymphocytes that are ready to protect us from colds and flus. We
have lymph nodes throughout the body and they are connected with lymphatic vessels. The
lymph nodes filter the lymph fluid that travels in the lymphatic vessels.

Other sites of lymphocyte production

The small intestine contains the Peyer’s patches, a collection of lymphocytes that protect
our gut from invading bacteria or viruses. The spleen is located in the left abdominal cavity
under the diaphragm. It removes old red blood cells and provides lymphocytes for the
immune system. The thymus gland is located between the breast bone and the trachea. It
changes bone marrow derived lymphocytes (B cells) into T lymphocytes that can process
antigens from viruses and pass them on to the adaptive immune system for a full antibody
response.

What we need when the immune system changes with age

Vitamin A

Both the innate and adaptive immunity depend on vitamin A and its metabolites. The skin
cells and mucosal cells function as a barrier, which is important for the innate immunity. The
skin/mucosal lining of the eye, the respiratory tract, the gastrointestinal and genitourinary
tracts help the innate immunity to keep viruses and bacteria out of the body. Vitamin A is
important to support macrophages, neutrophils and natural killer (NK) cells. In addition,
vitamin A supports the adaptive immune system, namely T and B lymphocytes, so that the
body can produce specific antibodies against viruses.

I do not take vitamin A supplements as I eat diversified foods like spinach, vegetables,

poultry, Brussels sprout, fish and dairy products that contain vitamin A and carotenoids.

Vitamin C

This vitamin is a powerful antioxidant. It can neutralize reactive oxygen species, which are
produced when the immune cells fight viruses and bacteria. Neutrophils, lymphocytes and
phagocytes are all supported by vitamin C. Vitamin C and E co-operate in their antioxidant
functions. Vitamin C is essential for a strong antibody response with bacterial or viral
infections. I take 1000 mg of vitamin C once daily. [Vitamin C and immune function] -
PubMed

Vitamin D

The immune system is very dependent on vitamin D as the immune cells all contain vitamin
D receptors. People who have less than 10 ng/mL of vitamin D in the blood are vitamin D
deficient. They have much higher death rates when they get infected with the Covid-19
coronavirus.

Vitamin D regulates the expression of target genes. At the center is the vitamin D receptor,
which is a nuclear transcription factor. Together with the retinoic X receptor (from vitamin A)
the vitamin D receptor binds small sequences of DNA. They have the name “vitamin D
response elements” and are capable of initiating a cascade of molecular interactions. The
result is a modulation of specific genes. Researchers identified thousands of vitamin D
response elements that regulate between 100 and 1250 genes.
You need enough vitamin D for your immune system

When enough vitamin D is present in the blood (more than 30 ng/mL) the immune system
releases the peptides cathelicidins and defensins, which effectively destroy bacteria and
viruses.

Vitamin D has mainly an inhibitory function regarding adaptive immunity. It inhibits

antibody production from B cells and also dampens the effect of T cells. Researchers
reported that vitamin D3 is useful in the treatment of autoimmune diseases.

I am a slow absorber of vitamin D3 as repeat blood vitamin D levels showed. I need 10,000
IU of vitamin D3 daily to get a blood level of 50-80 ng/mL (=125-200 nmol/L). This is the
higher range of normal. Everybody is different. Ask your physician to check your blood level
of vitamin D. Toxic vitamin D blood levels are only starting above 150 ng/mL (= 375
nmol/L).

Vitamin E

This is a vitamin that is fat soluble and helps the body to maintain its cell membranes.
But researchers found that vitamin E also stimulates the T cell-mediated immune response.
This is particularly important for the aging person to prevent respiratory tract infections. I
take 125 mg of Annatto tocotrienols per day (this is the most potent form of vitamin E).

Vitamin B6

This vitamin is important for antibody production by B cells. Vitamin B6 regulates the
metabolism of amino acids, which in turn form proteins. Antibodies and cytokines require
vitamin B6. The T helper immune cells that initiate an adaptive immune response depend on
vitamin B6 as well. I take a multi B complex vitamin (Mega B 50) twice per day, so I
supplement with a total of 100 mg of vitamin B6 daily. 3 Vitamins That Can Help Boost Your
Immunity.

Folate

Folic acid is a coenzyme for the metabolism of nucleic acids and amino acids. Studies in
humans and animals have shown that folate deficiency leads to increased susceptibility to
infections. People with folate deficiency develop a megaloblastic anemia with immune
weakness that leads to chronic infections. With my B complex supplement I get 2 mg of folic
acid daily.

Vitamin B12

Methylation pathways depend on vitamin B12 as a coenzyme. Vitamin B12 is also involved
as a coenzyme in the production of energy from fats and proteins. In addition, hemoglobin
synthesis depends on vitamin B12. Patients with vitamin B12 deficiency develop pernicious
anemia. These patients also have a weak immune system due to natural killer cell activity
suppression and because circulating lymphocyte numbers are significantly decreased.

Treatment with cyanocobalamin reverses the immune weakness rapidly and treats
pernicious anemia at the same time. I take 50 micrograms twice per day as part of the
Mega-B50 multivitamin tablet. But I also inject 1000 micrograms of vitamin B12 every 6
months subcutaneously to be sure it is absorbed into the body. In older age the intrinsic
factor from the stomach lining, which is required for absorption of vitamin B12 in the small
intestine, can be missing, leading to vitamin B12 deficiency despite swallowing
supplements. Intrinsic Factor.

Minerals required for a good immune response

Researchers identified five minerals that are essential for a strong immune system. They are
zinc, iron, selenium, copper and magnesium.

Zinc

Zinc is important for a normal function of the innate and adaptive immune system. As zinc
cannot be stored in the body, taking regular zinc supplements (30 to 50 mg daily) is
important. I take 50 mg of amino acid chelated zinc daily.

Iron

Iron is important for cell oxygen transport and storage, DNA synthesis and for mounting an
effective immune response. In particular it is the T cell differentiation and proliferation
where iron is needed. Iron deficient people get a lot of infections because the immune
system is paralyzed. I eat one spinach salad or steamed spinach daily, which gives me
enough iron supply per day. Iron And Immunity - Active Iron

Selenium

Selenium is a trace mineral that is important for a normal immune response and for cancer
prevention. When selenium is missing, both the adaptive and innate immune system are
suffering. In this case viruses are more virulent. With selenium supplementation cell-
mediated immunity is improved and the immune response to viruses is more potent. I take
200 micrograms of selenium per day. The influence of selenium on immune responses

Copper

Deficiency in copper results in a very low neutrophil blood count and causes susceptibility
to infections. Copper is a trace mineral that participates in several enzymatic reactions. It is
important for the innate immune response to bacterial infections. A well-balanced
Mediterranean diet contains enough copper, which is why I do not supplement with extra
copper. Copper: Health benefits, recommended intake, sources, and risks
Magnesium

An important cofactor for vitamin D in the body is magnesium. Magnesium participates in

many enzymatic reactions. Between vitamin D and magnesium, the immune system is
strengthened. I take 150 mg of magnesium citrate twice per day. By the way, magnesium
also helps us to get a restful sleep, if we take it at bedtime. Magnesium in diet: MedlinePlus
Medical Encyclopedia

Other dietary factors that strengthen the immune system

Polyunsaturated omega-3 fatty acids are essential for the body and help to modulate the
immune system. I take 1800 mg of omega-3 (EPA/DHA) twice per day. I also like to eat fish
and seafood at least 3 times per week. Effects of Omega-3 Fatty Acids on Immune Cells

Probiotics benefit both the innate and the adaptive immune system. They strengthen the
epithelial gut barrier, which is an important innate immune defence. Probiotics also lower
the risk for Clostridium difficile gut infections. I take one probiotic every morning. 8 Health
Benefits of Probiotics

Conclusion

The immune system consists of different organs like the bone marrow, the spleen, lymph
glands, Peyer’s patches in the gut, the thymus gland and more. There is the innate immune
system, which responds immediately to a virus like the Covid-19 coronavirus. The adaptive
immune response involves antibody production against, for instance, the measle virus or the
mumps virus. With the aging process the immune system slows down (immunosenescence).
This involves an accumulation of memory T cells and a depletion of natural killer cells (NK
cells). This means that the innate immunity is getting weaker as we age and chronic
inflammation occurs more often. This is the reason why people above the age of 65 get
more severe symptoms from the Covid-19 coronavirus. They are also more affected by
influenza-type illnesses.

Take supplements to strengthen the immune system

I reviewed the cofactors of a healthy immune system in some detail. It is important that you
pay attention to these, particularly the vitamin D3 intake. With a strong immune system, we
can survive viral infections better, including the current Covid-19 coronavirus. Future
research will likely detect how to reactivate a sluggish immune system in older people. This
way vaccination responses following flu injections will become more reliable in seniors.