{"id":8114,"date":"2022-09-08T06:46:07","date_gmt":"2022-09-08T06:46:07","guid":{"rendered":"https:\/\/healthwatchminute.com\/?p=8114"},"modified":"2022-09-08T06:46:07","modified_gmt":"2022-09-08T06:46:07","slug":"will-vitamins-boost-immune-system-health-science-based-answers-to-know","status":"publish","type":"post","link":"https:\/\/healthwatchminute.com\/?p=8114","title":{"rendered":"Will Vitamins Boost Immune System & Health, Science Based Answers to Know"},"content":{"rendered":"\n

This article is a transcribed edited summary of a video Bob and Brad recorded in November of<\/em> 2020. For the original video go to <\/em>https:\/\/www.youtube.com\/watch?v=o9TJZgMhiX0<\/em><\/a> <\/p>\n


\n \"Brad
\n<\/span>
\n \u00a9 Provided by Bob and Brad<\/span> Brad and Chris the Pharmacist discuss if vitamins will boost your immune system and overall health.
\n<\/span>
\n<\/span><\/p>\n

Brad: Hi Folks, Brad Heineck, physical therapist. <\/p>\n

Chris: I’m Chris the pharmacist. <\/p>\n

Brad: Tonight, we\u2019re going to be talking about, will vitamins boost your immune system and health. As well as this being science-based, we\u2019re going to get this information from Chris, who is a pharmacist and he\u2019s done a lot of research and recent research to get this covered properly. So, I need to talk about this, Chris. Just bear with me here, but today with all the highly processed foods, and carbohydrates, that\u2019s a big buzzword, now is the carbs and then sugars. Everything has got sugar in it from milk to anything, it is amazing. Do we need supplements with all this garbage in our food? Do we get enough vitamins in our food if you look at the cereal and you look at the ingredients, it\u2019s like, my goodness, all these vitamins in here, really good? But, of course, there\u2019s a lot of sugar in there. That\u2019s what we are going to talk about today. This is going to be a controversial subject. Some of the things that are brought up, there\u2019s going to be people with strong feelings. Put them in the comment section! It\u2019s nice to read them and then we get people talking back and forth. <\/p>\n

Chris: Yeah, I think it\u2019s good to have that interaction.<\/p>\n

Brad: Absolutely. So, should we start with vitamins? Are they important for our system, our immune system particularly? <\/p>\n

Chris: Oh, yeah. In today\u2019s world, we are a COVID pandemic society, so yeah, I mean all nutrients are good nutrients. At the end of the day, no matter what we do, your immune system is in good health, it\u2019s a 24\/7 job, 365 days a year. What you need to do is make sure you\u2019re eating well. So, get things through your diet, make healthy food choices, and you want to make sure you\u2019re exercising. That\u2019s a huge driver of your immune system. You want to make sure you\u2019re getting your sleep because that\u2019s also a huge driver of our immune system. And you want to make sure you\u2019re drinking plenty of water. That\u2019s a huge driver of our immune system. There are four things there that are very, very essential and critical. <\/p>\n

Brad: And the vitamins and minerals are just one part but without the other three? <\/p>\n

Chris: Just think of yourself like a pyramid. If you kick a leg or two out, it\u2019s not going to stand very well. We live in an Americanized society or a lot of us do, where it\u2019s not always conducive to getting the most nutrition. I\u2019ve been a victim of going through the drive-through, and I\u2019m sure you have too.<\/p>\n

Brad: Absolutely I have. You\u2019re in a big hurry, you have things to do or you just don\u2019t have time to get a proper diet. <\/p>\n

Chris: Even those foods though do have some of the nutrients that we need. If you go to Subway, I mean there\u2019s going to have fruits and veggies and grains and everything else. They can be fortified with your folates and your B vitamins and all the stuff that you get from fruits and vegetables. Natural foods have other ingredients in there, which is why it\u2019s always best to get your nutrients through food, but when it comes down to it, sometimes we just can\u2019t do that. Maybe taking a daily multivitamin is a reasonable answer. We want to make sure that within that multivitamin, it\u2019s got just certain ingredients to make sure it\u2019s doing the job for you. <\/p>\n

Brad: Right. We aren\u2019t going to get into this too much, but there are people with certain health conditions where you may need to take a lot of a certain specific vitamin. Do you know of some specifics? <\/p>\n

Chris: Oh yeah, if you have something like osteoporosis. You\u2019re going to need vitamin D and you\u2019re going to need calcium. And actually, magnesium and a little vitamin K too. These are all things that work synergistically together to help to improve bone health. Multivitamins are going to generally these days be fortified with vitamin D. It\u2019s been a buzzword; we\u2019ve known a lot about it for a lot of years. It\u2019ll be D3, it\u2019s going to be cholecalciferol. It\u2019s one of those things where you just look at your labels and make sure you\u2019re getting roughly anywhere from 600-800 IUs a day. Your doctor will tell you if you need to take more. <\/p>\n

Brad: IU\u2019s? <\/p>\n

Chris: International units. Most multivitamins will be in IU\u2019s. Some newer ones are going to micrograms but for the sake of simplicity, we\u2019ll keep it at IU\u2019s. <\/p>\n

Brad: So, we\u2019re establishing already that obviously, you need vitamins, you need minerals to stay healthy. You should be able to get them all from your diet if you\u2019re eating properly. If you have a health condition, maybe you need more of one or another, but let\u2019s talk about particular people who are generally healthy and they\u2019re here to find out, I\u2019m not sure I eat good enough. Instead, I\u2019m one of those people, I\u2019m always busy, I\u2019m always running, doing fast food and I\u2019m worried about having good health. I\u2019m stressed a lot too. I think I should take a vitamin. So, a multivitamin is a way to go? <\/p>\n

Chris: I think so. Generally speaking, I mean, the supplement industry is a $31 billion industry. That\u2019s a big number folks.<\/p>\n

Brad: Vitamins, supplemented? <\/p>\n

Chris: Yeah, when I came out of college 25 years ago, it was about a $2-$3 billion industry. It\u2019s expanded in 25 years. It\u2019s definitely grown and definitely got a market and a place. To market, that\u2019s one of the things we have to be careful with vitamins, a lot of these are super doses when you\u2019re looking at some of the individualized supplements. I think for the average person, that\u2019s reasonably healthy, but sometimes can\u2019t eat perfectly well, a multivitamin is going to be the way to go. You can just go to any health store, any pharmacy, any grocery store, Amazon, you name it. They\u2019re all going to have good multivitamins. You want to look for something that\u2019s at least USP certified because that\u2019s the standardization and that stands for United States Pharmacopeia. They are the standard so you know what\u2019s in that bottle is in that bottle. <\/p>\n

Brad: You said, USP. <\/p>\n

Chris: USP yes. <\/p>\n

Brad: So, if you look at the bottle it\u2019ll say it somewhere on it? What does it say after that? <\/p>\n

Chris: Yep. Basically, it\u2019s just going to tell you that the ingredients that are in that bottle are certified, so if you have, we\u2019ll call it 600 IUs of vitamin D, you can bet your dollar that it\u2019s 600 IUs of vitamin D or 15 milligrams of vitamin C or 18 milligrams of iron. <\/p>\n


\n
\n<\/span>
\n \u00a9 Provided by Bob and Brad<\/span> <\/span>
\n<\/span><\/p>\n

Brad: So, there are supplemental vitamins or vitamins out there that may say they have so much vitamin but if it doesn\u2019t say USP, it may or may not? <\/p>\n

Chris: Yeah, it could have some things that are maybe not as good as what they should be. They could have some things that shouldn\u2019t be in there. They may not even have the exact amount of dosage that it says it does. You want to look for a high-value, well-respected company, that\u2019s going to be giving you the nutrition needs that you need. <\/p>\n

Brad: If we are looking at it and we know, let\u2019s pick one vitamin, for example, vitamin B12 or something. Typically, what\u2019s the range someone would need for that?<\/p>\n

Chris: Yeah, you don\u2019t need a heck of a lot for B12, you\u2019re talking about just two to three micrograms. So that\u2019s a really teeny tiny amount, not milligrams, that\u2019s a factor of 1000 less. Teeny tiny, for vegans and vegetarians, listen up, these are people that we probably do want them taking a straight-up vitamin B12 supplement or a B complex, because how do you get B12? Through meat. Basically, it\u2019s all through your animal products. For people that have that lifestyle choice, which by the way, they\u2019re eating better than most. But sometimes you don\u2019t get quite what you need, so for them, a multivitamin is probably going to help, or they could supplement a B12, but I would prefer a B complex. They\u2019re a little bit more realistic with the doses that they contain. <\/p>\n

Brad: So, now that\u2019s kind of going back and forth here because you said if you\u2019re eating well then you probably don\u2019t need a supplement.<\/p>\n

Chris: Yeah, you gave me a curveball there. There\u2019s an exception to every rule. I\u2019m trying to hit it. <\/p>\n

Brad: I\u2019m thinking of all the vegans out there. <\/p>\n

Chris: Oh yeah, it\u2019s huge. Very proud of themselves. And they should be. It\u2019s excellent. You\u2019re not going to have a problem with a vegan because they eat better than just about everybody. It\u2019s a lifestyle that they choose, and they know how to extract nutrients better than most. They\u2019re very well-educated group of people. <\/p>\n

Brad: One of the concerns is, and I don\u2019t think some people are aware of this, if you\u2019re taking a supplemental vitamin or just eating a healthy diet and your body already gets what it needs, then all of a sudden if you get an overload of a vitamin or mineral, what happens? Is it bad for you? <\/p>\n

Chris: Our bodies are pretty interesting things. Basically, in a lot of cases, but not every case, when we get too much, and the B vitamins are really easy to pick on because they are water soluble, you excrete them, and you get expensive urine. From that standpoint, you\u2019re throwing your money out of the toilet. We do want to be kind of careful with that. When you\u2019re looking for your vitamins, some of these things have mega doses. Actually, in my pharmacy yesterday, on the way out the door, I said, let\u2019s see what\u2019s in this B. I saw a B12 supplement that had 1000 micrograms, which is actually 16,000 times the recommended daily intake. <\/p>\n

Brad: So that\u2019s just going in and most of it\u2019s going right out. <\/p>\n

Chris: Your body is going to extract what it needs that, but the reason they dose it that way is for specific people that have issues like pernicious anemia and things, but that\u2019s a sidebar. For the most part, if you\u2019re going to use a B vitamin and you\u2019re a vegan or vegetarian lifestyle, I\u2019d either go with a B Complex or a multi because it\u2019s going to be reasonably balanced and properly dosed. <\/p>\n

Brad: The other thing is, I\u2019m thinking, I\u2019m not opposed to taking vitamin supplements. At the same time, I\u2019ll forget to take it.<\/p>\n

Chris: That\u2019s the case with many people. Compliance is key. <\/p>\n

Brad: I focus on my diet; I eat vegetables and I\u2019ve really backed off on the carbs the last couple of three years. It\u2019s been very beneficial. <\/p>\n

Chris: No matter what you choose, food is best, but a good multivitamin is going to get us what we need to do. Whether you\u2019re looking at vitamin D which has things that stimulate our immune system, help to minimize the risk for upper respiratory infection, good for our bones. Good for our mood. It\u2019s the sunshine vitamin, so ideally if we could get it through standing outside, but we live in Wisconsin, so it’s not conducive at all times of year to getting outside and getting that 10-15 minutes of direct exposure to the sun.<\/p>\n

Brad: That\u2019s what I don\u2019t get is 10-15 minutes of direct exposure and you say that and I\u2019ve heard that before, but it you\u2019re out there and you have your gloves on and your coat and all covered up, so does your face. It seems like you\u2019d need more than 10-15 minutes. <\/p>\n

Chris: As opposed to when you\u2019re just wearing short sleeves, etc. And with skin cancer risk you still have to be wearing sunscreen even in winter. If you\u2019re out there for longer than 15 minutes, you better be protecting that skin. <\/p>\n

Brad: Sunscreen doesn\u2019t block the vitamin D benefits? <\/p>\n

Chris: You\u2019re going to get a very small amount absorbed so it\u2019s not enough. We\u2019re already not getting enough in the northern climate. The multivitamin does have enough already in there. That\u2019s at 600 to 800 IU level, like we were talking about at the beginning. It\u2019s very, very important and it does a lot of good things for the body. So, you want to make sure your vitamin contains that D and most do. <\/p>\n

Brad: Let\u2019s say we have someone whose generally healthy, not taking any meds, normal lifestyle and they come onto a crisis in their life or something that lasts a number of weeks or months, putting unusual stress and\/or physical demands on their body, say a new job, family changes or something that you\u2019re just overloaded with. Are excess vitamins needed? Is that going to help you get through it? <\/p>\n

Chris: Yeah. There are actually some really good studies specifically with the B vitamins and there are 8 of them. 8 separate B vitamins. Actually, it\u2019s funny when you look at B1 through 12, you look at them and they are B1, B2, B3, B5, B6, B7, B9, and B12. B\u2019s are good for stress. Actually, a little bit of vitamin C too. A lot of the balanced B Complex, which is a type of multivitamin, the C enhances the absorption of the B vitamin so that\u2019s why it\u2019s important if you\u2019re looking for that one to get it, because if we\u2019re working really long hours and with this COVID society, people are doing things that are probably far more unusual. They\u2019re probably working two and three jobs. A lot of cases, just to make ends meet. That puts a tax on your body, puts a tax on your immune system. Those B vitamins do support that. As we\u2019re going through all these stressors, our body tends to burn through those things. If we\u2019re on the go like that, and we\u2019re not being able to eat properly timed or properly nutritious meals. You\u2019re probably going to need to supplement those. Most of the multivitamins again are going to address those needs to get you what you need. It\u2019s just a one-a-day vitamin that you can handle. Like we were talking about earlier, more is better, I better take a B complex too, because I\u2019m going through so much, you know, water-soluble vitamins, you just excrete them out, so just pick one that you know you can stick with and be good with. <\/p>\n

Brad: I know we\u2019ve been talking about the vitamins and supplements, how to take them, and what to watch out for, but again, I want to go back to the four things you mentioned. First of all, if you\u2019re eating good food, fruits, vegetables, and meats, all good quality food, and you\u2019re eating it regularly, you probably don\u2019t need any vitamins because again, you\u2019re making expensive urine. So, you can certainly be healthy without a supplement. <\/p>\n

Chris: Yes, you don\u2019t need it if you\u2019re eating well. If you\u2019re eating perfectly all the time, it\u2019s a waste. <\/p>\n

Brad: Not just a diet, you know, I\u2019m a physical therapist, we both understand you need to get some exercise; you don\u2019t have to be a marathon runner. Get out and walk. Do exercise to get things moving, and what was the other thing you mentioned? <\/p>\n


\n
\n<\/span>
\n \u00a9 Provided by Bob and Brad<\/span> <\/span>
\n<\/span><\/p>\n

Chris: Sleep.<\/p>\n

Brad: Sleep! How could I forget? So, sleep, exercise, nutrition, and just be happy. <\/p>\n

Chris: Reducing your stress does have an effect on your immune system. There are several other nutrients and other minerals that stimulate our immune systems like zinc and magnesium. There\u2019s a lot of stuff out there. When you get a complete multivitamin, a little bit of vitamin A, these are all things that work synergistically in our body. There are thousands of little chemical actions and reactions that are going on that stimulate our immune system. But like I said, those four pillars that we talked about; sleep, rest, good nutrition, and exercise are huge. But vitamins can supplement that. If we\u2019re not getting it through our diet, it\u2019s certainly going to help us be healthier, especially in these extended really unusual times. <\/p>\n

Brad: I have more questions.<\/p>\n

Chris: Fire away.<\/p>\n

Brad: Ok, say you go into your store and like you had mentioned, there\u2019s a whole wall full of vitamins, so, we\u2019re not going to pick out certain brands but again, look for the USP on the label, look for exaggerated amounts of volumes.<\/p>\n

Chris: Avoid the exaggerated amounts. The super vitamins are not going to help you. You\u2019re just going to end up excreting them out. Even if we are eating a partially nutritious diet, a lot of the things are already supplemented in our cereals and bread and grain and folates and things of that nature. We want to be mindful of that because too much can be bad. In some cases.<\/p>\n

Brad: If you\u2019re taking medications, make sure to talk to your doctor.<\/p>\n

Chris: Very specifically on that. There are certain interactions, my favorite one is the blood thinner warfarin because of vitamin K but certain antibiotics with the minerals like magnesium and zinc, and calcium can inhibit how certain antibiotics are absorbed. If you\u2019re taking things like Tums or antacid, they slow down the thyroid medications and things like that. You want to be careful with the timing of nutrients. It\u2019s one of those things that is certainly going to help. Iron is another big one that you want to be careful with, it\u2019s best on an empty stomach.<\/p>\n

Brad: Outside of iron, I\u2019m thinking most vitamins you mentioned before when we were talking, you need to have a diet or whatever\u2019s in the food, so your body absorbs it, and you have a complete system working. It\u2019s not like you can take vitamins without eating and be healthy.<\/p>\n

Chris: Correct. There are no shortcuts, Brad. There just isn\u2019t. So, what a multivitamin is going to do is to supplement what we\u2019re not quite getting. It\u2019s just going to provide a benefit, but you can\u2019t just go on coffee, cigarettes, water, and vitamins. It\u2019s just not going to work. We said some things pretty bad there. <\/p>\n

Brad: Alright, wow, so very good. I think there\u2019s good news and bad news here. I mean, mostly good news. You don\u2019t need to take a vitamin if you\u2019re eating well and if you\u2019re not and you’re concerned, go ahead. But make sure you take some good ones and not too many. I\u2019m exhausted here.<\/p>\n

Chris: There\u2019s a lot of nutritional facts that we kind of talked about. We probably have glossed over a few that maybe we could consider another program. I think though at the end of the day, go out there and get your rest, try and get your exercise, eat well, get your sleep, drink your water, those are going to be the big ones. When you can\u2019t do it, it\u2019s really safe to say that a good multivitamin is going to help you.<\/p>\n

Brad: Sure, alright. Thanks for tuning into us and we\u2019ll catch up next time. <\/p>\n

Chris: Sounds good guys. <\/p>\n

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This article is a transcribed edited summary of a video Bob and Brad recorded in November of 2020. 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