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In winter, boosting your immune system is essential. For athletes, this is an even more important step in ensuring the proper functioning of the body in general, reducing the risk of injury and, finally, improving performance.
What are immune defenses?
In general terms, the immune system is our first natural defense against illness. It fights against the passage of bacteria and other viruses into the body. In winter, it is even more important to strengthen your immune system, due to the quantity of viruses circulating in the air. Indeed, the survival of certain viruses (in particular the flu) is favored when the air is humid and cold.
When a virus enters the body, the elements considered foreign to the body (called antigens) are then taken in charge by the cells and organs of the immune system, namely, the immune defenses. This reaction involves:
- So-called lymphoid organs: red bone marrow, lymph nodes, spleen, thymus.
- Cells such as leukocytes (white blood cells), lymphocytes and phagocytic cells from lymphoid organs.
In order to practice a regular sporting activity, it is important to help your body fight against everyday ailments, which could damage energy in the long term. In addition, an efficient and boosted immune system allows for better performance, reduces the risk of injuries during intense efforts, and helps with recovery.
Strengthening the immune system in athletes is beneficial for:
- Ensure the proper functioning of the body and perform
- Defend against weakening of muscles, bones and skin
- Allow good assimilation of nutrients
- Reduce fatigue and exhaustion
- Facilitate recovery
Sport challenges the immune system
According to several scientific studies [1], it has been proven that practicing an intensive sporting activity weakens the immune system. Indeed, when an athlete makes a significant effort, he draws on the energy of his body, produced by the assimilation of nutrients and micronutrients. It is the vitamins and other antioxidants that will activate the production of white blood cells such as B and T lymphocytes and macrophages, essential for the production of antibodies that will destroy microbes or bad bacteria.
When the body does not have enough reserves of essential nutrients, it is said to suffer from a "deficiency". However, an athlete draws much more from his nutritional reserves than a person with normal needs. This is why it can happen in certain cases that the latter suffers from a deficiency, in particular of vitamins and minerals.
A magnesium deficiency, for example, will cause significant effects on health and well-being, such as at the muscular level, which will result in cramps, muscle pain, a decrease in sports and recovery capacities. A situation of deficiency thus causes a weakening of the immune system.
Sport can also boost the immune system
But sport doesn't just use up our vitality reserves, in fact, it also provides us with some. It is often said that a little sport in the morning can give us energy for the whole day. Regular physical activity can boost the immune system during and after exercise and also reduce stress hormones. However, stress has always been shown to be a disruptive element of our body and our mental and physical well-being. In addition, scientific studies [2] have confirmed that chronic stress can really harm the proper functioning of the immune system. Sport would thus help to combat periods of stress and the weakening of the body in general.
Be careful not to overdo it, however, because when the effort is intense, the production of cells, such as lymphocytes, increases very quickly and then decreases or even disappears after the effort.
Vitamins and minerals, the immune system’s unstoppable defenses
Responsible for the production of white blood cells, vitamins and minerals play an important role in strengthening the immune system. As seen previously, athletes who train regularly and/or intensely use up more of their micronutrient reserves in order to maintain good physical performance.
Vitamin D , also called "the sunshine vitamin", is one of the main vitamins that are in short supply during the winter. The cause: the lack of sun, and particularly the lack of UVB rays which contribute to the supply of 80% of vitamin D. However, vitamin D is a key factor in immunity. In particular, it helps to better fight against stress, improve nerve transmission and ensure good muscle contraction [3]. A study has shown that vitamin D supplementation helps promote a strong immune response and limits excess inflammation [4].
Vitamin C , known for its antioxidant properties and protective effects on the immune system, is essential for athletes. It participates in the renewal of white blood cells and actively protects the body from external attacks. One study even claims that it can reduce the duration of a cold and, in some cases, stop its progression [5].
Iron is a vital element for the proper functioning of the body, it allows the transport of oxygen in the body, the formation of red blood cells and the regeneration of lymphocytes. It effectively improves immune defenses.
Magnesium is a mineral that plays an important role in the functioning of our body and has many virtues. In athletes, it helps maintain muscle mass, reduce muscle damage and better fight inflammation. In addition, it is a muscle relaxant and a powerful anti-stress. It also participates in the transformation of carbohydrates and lipids into ATP, an energy usable by our muscle cells.
Zinc helps reduce the incidence of inflammation caused by intense exercise and strengthens the immune system. These benefits allow athletes to maintain their performance over the long term.
Selenium is a trace element with antioxidant properties that plays an essential role in metabolic reactions. In addition to vitamin C, it facilitates the regeneration of cells in the immune system. Thanks to its antioxidant function, it also helps fight free radicals, which results in less muscle damage after training [6].
Our advice on other products:
Our Immune Health mixes have been specially designed to strengthen the athlete's immune system. The Men's Immune Health formula is a reinforced version of the Multivitamins with added essential minerals and Vitamin K2-MK7. The Women's Immune Health is an iron-reinforced version, designed to meet the needs of women.
[1] Matheus Pintanel Silva de Freitas. (2016). The Effect of Different Volumes of Physical Exercise on the Immune System. Federal University of Pelotas.
[2] Paola D’Adamo. (2019). Mindfulness, Empathy and Social Integration. Its Relationship With Chonic Stress. National Council of Scientific and Technical Research.
[3] Medical University of Gdansk. (2021). The Effect of Probiotics and Vitamin D Supplementation on Sport Performance in MMA Athletes . Gdansk University of Physical Education and Sport.
[4] University Hospital. (2015). Vitamin D Supplementation and the Immune Response . Clermont-Ferrand.
[5] Harri Hemila and Elizabeth Chalker. (2013). Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev .
[6] Dr.Eyal Shargal.Wingate Institute. (2014). Physical Fitness Effect on the Different Oxidative Stress Measurements. Tel Aviv University.
