Can I Boost My Immune System?

The immune system is the body’s natural defense against infections, and its function can be influenced by many factors, including diet, genetics, and nutrient levels. While there is no single food or supplement that can provide a "magic boost" to the immune system, optimising nutrient intake is essential for supporting immune health. Nutrients like vitamins A, C, D, folate, iron, and zinc are key to maintaining strong immune responses, and genetic factors can influence how well your body absorbs and utilises these nutrients.

Key Nutrients Supporting Immune Function and Relevant Genetic Variants

1. Vitamin A

● Role: Vitamin A is essential for maintaining the health of the skin and mucous membranes, which serve as barriers against pathogens. It also supports the development of T-cells, which are crucial for recognising and eliminating infected cells.

● Genetic Influence: Variants in the BCMO1 gene can affect the conversion of beta-carotene (from plant sources) into the active form of vitamin A (retinol). This may increase the risk of vitamin A deficiency and reduce immune defense, as the body may not be able to effectively use beta-carotene for immune support.

2. Vitamin C

● Role: Vitamin C is a powerful antioxidant that helps protect immune cells from oxidative stress. It also supports the production of collagen, which is important for the structural integrity of skin and mucous membranes. Additionally, vitamin C enhances the immune response by modulating cytokine production.

● Genetic Influence: Variants in the GSTT1 gene can affect how vitamin C is used by the body. This variant may reduce the effectiveness of vitamin C metabolism, potentially impairing the immune response and leading to a decreased resistance to infections.

3. Vitamin D

● Role: Vitamin D is essential for regulating immune cells, including T-cells, which are essential for detecting and attacking pathogens and virally infected cells. It also helps reduce inflammation and supports overall immune system balance.

● Genetic Influence: Variations in the CYP2R1 gene can affect the body’s ability to produce and utilise vitamin D. Individuals with certain variations may have lower circulating vitamin D levels, which could increase susceptibility to infections.

4. Folate

● Role: Folate (vitamin B9) is crucial for the production and maturation of immune cells, particularly T-cells and B-cells (antibody-producing cells). Folate also helps regulate homocysteine levels, which, if elevated, can promote inflammation and impair immune function.

● Genetic Influence: Variants in the MTHFR gene can impair the conversion of folate to its active form (methylfolate). This may result in folate deficiency, increasing the risk of elevated homocysteine levels, which can damage immune cells and impair immune function.

5. Iron

● Role: Iron is essential for the function of immune cells, including neutrophils, which use iron to produce substances that kill pathogens. Adequate iron is necessary for an effective immune response, particularly in fighting bacterial infections.

● Genetic Influence: Variants in genes like TMPRSS6, TFR2, and TF can impact iron metabolism and transport. These genetic factors can impair the body’s ability to absorb and utilise iron, potentially leading to iron deficiency, which can weaken immune defenses and reduce the body’s ability to fight infections.

6. Zinc

● Role: Zinc plays a critical role in the function of both the innate and adaptive immune systems. It supports the activity of immune cells like T-cells, B-cells, and macrophages. Zinc also helps maintain the integrity of physical barriers (skin, mucous membranes) and produces antimicrobial peptides that target pathogens.

● Genetic Influence: Zinc deficiency can weaken both the innate and adaptive immune responses. Variants on the SLC30A3 gene can influence zinc levels inside the cell. Zinc transporters and dietary intake may affect its bioavailability and the body’s ability to maintain adequate zinc levels.

How Genetics Affect Nutrient Absorption and Immune Function

While genetics play a significant role in how the body processes nutrients like vitamins A, C, D, folate, iron, and zinc, it is also essential to consider how these nutrients interact with each other . For example, vitamin D enhances the absorption of calcium, while folate and vitamin B12 work together to support cell division and DNA synthesis.

Genetic variations in specific nutrient-related genes can predispose some individuals to deficiencies or suboptimal utilisation of these nutrients, leading to weakened immune responses. Here’s how genetic variations can affect nutrient metabolism:

● BCMO1 (Beta-carotene 15,15' - monooxygenase) gene: Affects the conversion of beta-carotene into vitamin A, influencing the body’s ability to use plant-based sources of vitamin A.

● GSTT1 (Glutathione S-transferase theta 1) gene: Can impact the effectiveness of the body's antioxidant defense systems, which can affect how vitamin C is utilized.

● CYP2R1 (Cytochrome P450, family 2, subfamily R) gene: Influences the conversion of vitamin D into its active form, potentially leading to lower vitamin D levels and compromised immune function.

● MTHFR (Methylenetetrahydrofolate reductase) gene: Affects folate metabolism, potentially leading to elevated homocysteine levels, inflammation, and impaired immune responses.

● TMPRSS6, TFR2, TF (Transferrin Receptor and Ferritin) genes: Influence iron metabolism and transport, potentially leading to iron deficiency and weakened immune function.

● SLC30A3 (Zinc transporter 3): Affects zinc transport, influencing zinc levels and immune cell function.

Supporting Immune Function

To optimise immune function, individuals should focus on maintaining adequate levels of vitamins and minerals, especially when genetic factors may influence absorption or metabolism. Here are some key strategies:

● Genetic Testing: Our Ultimate Methylation Test assesses the genetic variants mentioned in this article (such as in the BCMO1, CYP2R1, or MTHFR genes) - this information can help identify any potential risk of nutrient deficiencies that may compromise immune function.

● Balanced Diet: Eat a diverse range of nutrient-rich foods to support immune health. Incorporate foods rich in vitamins A, C, D, folate, iron, and zinc, such as:

○ Animal products (liver, fish, eggs) for vitamin A and iron

○ Citrus fruits, leafy greens, and bell peppers for vitamin C

○ Fatty fish, fortified dairy, and sunlight for vitamin D

○ Beans, leafy greens, and citrus for folate

○ Meat, poultry, seafood, and legumes for zinc

● Supplements: Consider supplements if nutrient deficiencies are identified through testing - our Body Fabulous Practitioners can advise you on the right type and dosage to support your needs.

Conclusion:

While there is no single food or supplement that can “boost” the immune system, a combination of proper nutrition, genetic awareness, and a healthy lifestyle is the best approach to maintaining optimal immune function. Understanding your genetic profile can help identify potential nutrient deficiencies and tailor your diet and supplementation accordingly to strengthen your immune defenses and enhance overall health.

Further Testing Options:

ULTIMATE Methylation Genetic Test (78 genes) - Ideal for those wanting to optimise their health through personalised supplements and nutrients, providing a comprehensive starting point for your wellness journey. The genes referenced in this article feature in this test.