On today’s Liz’s Healthy Table podcast, we explore foods, nutrition, and dietary supplements that help support a healthy immune system. We review what current science says about vitamins D, C, A, and E, as well as zinc. We discuss why a diet rich in fruits and vegetables matters now more than ever during the COVID-19 pandemic, and why older adults are at greater risk for nutrient shortfalls. Join the conversation as we clarify why I avoid saying anything can “boost” the immune system and prefer the term “support.”
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Anthony Thomas, Ph.D., is a nutrition researcher and Director of Scientific Affairs at Jarrow Formulas in Los Angeles. He evaluates scientific literature to guide ingredient selection, dosing, and usage recommendations for dietary supplements. Anthony has authored and co-authored peer-reviewed manuscripts and served as a reviewer for scientific journals focused on nutrition and metabolism. While he is an avid supplement user, Anthony emphasizes that a balanced diet and regular physical activity come first. You may recall Anthony from last year’s two-part series on probiotics; links to those episodes are included below.
“When you don’t have adequate nutrient status, then you may have dysfunction in the immune system.”
– Anthony Thomas, PhD
[Tweet “On this week’s Liz’s Healthy Table #podcast, tune in to learn how diet, nutrition, and certain supplements can help to support a healthy immune system. My guest is Anthony Thomas, PhD from Jarrow Formulas #SavvySupplementation”]
Show Highlights:
- Personal update: Anthony’s family has welcomed a new baby girl.
- Perspective: Anthony avoids the phrase “boost immunity,” preferring to describe diet and supplements as ways to reinforce and prime immune function.
- Nutrition basics: Macronutrients and micronutrients are essential building blocks for cellular and immune function.
- Food first: Supplements can support immunity and overall health but should complement a balanced diet.
- Lifestyle impacts: Stress management, adequate sleep, and regular physical activity influence immune health.
- COVID-19 context: The role of a healthy immune system and how nutrition relates to infectious disease outcomes.
- Vulnerable groups: Older adults and people with obesity are more likely to have nutrient deficiencies and may be at higher risk during infections.
- Practical tips: How to increase intake of calcium, vitamin D, and zinc through food and targeted supplementation.
- Realistic approach: Eating for immunity is not all-or-nothing—occasional indulgences won’t undo overall healthy habits.
- Protein’s role: Adequate protein supports immune cells and recovery.
- Fruits and vegetables: Vitamins A and C from produce are critical for supporting defenses against infection.
- Probiotics: Anthony discusses current evidence on probiotics and immune function.
- Herbs and spices: The potential immune-supporting roles of turmeric, garlic, and ginger are considered.
- Specialty supplements: Elderberry and medicinal mushrooms may be useful during periods of heightened vulnerability or stress.
- Vitamin D: Anthony explains why many people may benefit from vitamin D supplementation.
- Zinc: The benefits of zinc for immune health and when supplementation is appropriate.
- Personal regimen: Anthony regularly takes vitamin D, vitamin C, zinc, and probiotics.
- Pandemic lessons: We weren’t fully prepared for COVID-19, but improving diet and strategic supplementation can help us be better prepared for future challenges.
- Key question addressed: Does a healthy immune system reduce the risk of catching COVID-19 or improve outcomes? The episode explores what the evidence currently suggests.
Links and resources:
My email: [email protected]
Probiotics podcast episode, part 1 and part 2 (links archived on the podcast site).
Have a question about the show or a suggestion for a future episode? Post a comment below or join the Podcast Posse on Facebook.
For other Liz’s Healthy Table podcasts, check out:
Cooking with Pulses with Jenny Chandler
Recipes and Tips for Memorable Family Mealtime with Bri DeRosa
How to Stock a Healthy Quarantine Kitchen with Leslie Bonci, RDN