Pop a pill, fend off the flu. People who took roughly 2,000 IU of vitamin D daily were less likely to get sick over 2 years than those who were D-deficient, reports a new Australian study.
While vitamin D is most often boasted for helping maintain strong bones, it’s also required to regulate the immune system, says David W. Grotto, R.D., author of The Best Things You Can Eat. Without adequate amounts of D in your body, your T-cells—an essential part of the immune system—remain dormant and unresponsive to invading viruses and bacteria, Grotto says.
The easy fix is spending more time outside—just 10 minutes of midday, summer sun has been known to deliver as much as 10,000 IU of vitamin D, says Grotto. But since the winter sun isn’t strong enough to trigger production, you’ll have to work D-dense foods like fatty fishes into your diet, and add a supplement.
While the Institute of Medicine recommends a conservative 600 IU, The Endocrine Society—and most doctors—deem up to 2,000 IU daily to be safe. Look for a brand with the trusted U.S. Pharmaceutical Ingredient Verification label, says Grotto, like GNC Vitamin D-3 1000 ($10 for 180 tablets).
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