Supplements to boost immune system for intense exercise athletes

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Endurance athletes like marathon runners suffer more immune suppression and are at a higher risk for infections than other athletes like weightlifters etc. The stress response of exercise suppresses immune system and lasts for several hours after the exercise comes to an end.

Types of infections

Studies suggest that marathon runners suffer more infections for up to as much as two weeks after completing the marathon. 90% of these infections are viral, mostly common cold. The reminder 10% occur due to bacteria.

Is It Leaky Gut or Leaky Gut Syndrome?

Micronutrients and immune system

Vitamins and minerals play a critical role in maintaining a healthy immune system. The role of antioxidants is controversial. While acute ingestion of antioxidants is helpful, chronic consumption of most antioxidants is of no help. In fact they may suppress body’s adaptation to the rigorous training. Antioxidants of potential benefit include quercetin, beetroot juice, and other polyphenols from the food.

Common deficiencies

• Iron status may be low; anemia may be seen in some.. Nausea, cramps, diarrhea may occur. Occult blood may be detected in stools of many marathon runners after completing a marathon. Even ischemic colitis may be seen.
  
• Vitamin D deficiency occurs in a large component of population and athletes are no exception. Everyone should get vitamin D levels get checked out. You just might be surprised.

Is It Leaky Gut or Leaky Gut Syndrome?

Recommendations for endurance athletes

• Eat a healthy balanced diet that meets your calorie and protein needs.
• Take extra carbohydrates and fluids during the exercise itself.
• Make sure iron, zinc, and intake is adequate vitamins A, D, E, B₆ and B₁₂ is adequate.
• While data on zinc supplementation in athletes is not supportive, kids and elderly as well as those with chronic illnesses do have lower risk of infections with zinc supplementation.
• Vitamin C and E are rarely deficient and their requirements are fulfilled by a balanced diet containing fruits and vegetables.
• Evidence does not support the use of amino acids taken individually rather than part of overall protein, colostrum, Echinacea do not confer benefit on an endurance athlete’s immune status.
• Take immune-boosting probiotics everyday. Much of the beneficial data pertains to the use of Lactobacillus species reducing the severity and frequency of respiratory and GI infections.
• Daily consumption of plant polyphenols (e.g. quercetin) supplements. Foods and drinks containing extra polyphenols are also available (e.g. non-alcoholic beer).

 Wall Street Journal Best Seller Dr. M's Seven-X Plan for Digestive Health

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