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Immune System Boost
By Anastasia Myronenko

Anastasiia Myronenko

Anastasiia Myronenko is a Medical Physicist actively practicing in one of the leading cancer centers in Kyiv, Ukraine. She received her master’s degree in Medical Physics at Karazin Kharkiv National University and completed Biological Physics internship at GSI Helmholtz Centre for Heavy Ion Research, Germany. Anastasiia Myronenko specializes in radiation therapy and is a fellow of Ukrainian Association of Medical Physicists.

Immune System Boost

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The world is being brought to a standstill because of the coronavirus pandemic. Hundreds of thousands of new coronavirus cases are being reported outside China. The first coronavirus case was reported in Wuhan, China, but now it has spread globally. 

As of March 27, 2020, there were a total of 537,042 confirmed cases and 24,110 total deaths, according to John Hopkins University. Over 3400 deaths occurred in mainland China where the coronavirus originated. However, Italy has been the hardest hit by the virus with over 7503 deaths. In addition, the virus is wreaking havoc in Spain (4365 deaths), Iran (2234 deaths), and France (1331 deaths). 

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However, things have taken a serious turn, and the United States now leads in the number of confirmed coronavirus cases, according to John Hopkins University. Experts are warning that if the current situation continues, the US could become the epicentre of the pandemic. Currently, there are over 85,991 confirmed cases and more than 1000 deaths. The US has more confirmed coronavirus cases than China. 

The main problem facing the US in fighting the pandemic is its special type of democracy where each state determines its own policy. Most experts are worried that the US has not taken the situation seriously, even as the disease engulfed China, Italy, and Spain. Some states have a serious shortage of hospital beds and ventilators, especially New York.

According to the World Health Organization (WHO), the COVID-19 virus affects its victims in different ways. Coronavirus is a respiratory disease, and most infected people develop moderate to mild symptoms. In fact, some infected people recover without receiving special treatment. However, people with underlying health conditions and those over 60 years are at high risk. 

Your immune system plays a key role in your recovery if you get infected. Other than social distancing and handwashing, you must ensure that your immune system is ready to fight the COVID-19.

Symptoms of Coronavirus

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It takes between 2 and 14 days after exposure for the symptoms to appear. The symptoms range from severe to moderate to mild. The main symptoms of coronavirus are:

  • Dry Cough
  • Shortness of breath
  • Fever. The Centres for Disease Control (CDC) considers that a person has a fever when the measured temperature is at least 38.0 C or 100.40 F.
  • Sore throat
  • Tiredness
  • Aches and pains
  • Few infected people experience a runny nose, diarrhoea, and nausea

The World Health Organization (WHO) advises infected people experiencing mild symptoms to self-isolate at home in addition to contacting a medical provider or a COVID-19 information line in your local area for testing and referral. If you experience difficulty breathing, a fever or a cough, you should call a doctor to receive medical attention. 

The WHO mentions that 80% of people, who are infected with the coronavirus, experience mild symptoms that could be as serious as the common cold. Most patients recover without special treatment. However, more than 16% of patients become seriously ill. People with underlying medical problems are at a high risk of experiencing serious illness.

The National Health Service (United Kingdom) adds that the coronavirus causes pneumonia and antibiotics are of limited use. Furthermore, the current antiviral drugs used against common cold have been ineffective, and there is no vaccine. The NHS affirms that patient recovery is dependent on the strength of the immune system.

Many countries have imposed travel bans and lockdown conditions in an attempt to stop the spread of the disease. You should check with your local health agencies and local authorities before seeking medical help.

How to Prevent Coronavirus Infection

According to the CDC and World Health Organisation (WHO), there are several strategies to slow transmission and spread of the coronavirus. The strategies include:

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  • Washing your hand regularly with alcohol-based sanitisers (hand rub), or with soap and water. 
  • Practising physical distancing by avoiding large groups of people and avoiding unnecessary travel. An infected person could be in a crowd and transmit it to other people.
  • Maintaining at least 1-meter distance between you and people sneezing or coughing. When a person sneezes or coughs, the virus could be spread through saliva or other body fluids. Maintaining the distance prevents such body fluids from reaching you.
  • Avoiding smoking or any other activities that could weaken your respiratory system. The coronavirus affects the respiratory system, especially the lungs. It is the main reason why a significant number of coronavirus patients need respirators.     
  • Avoid touching your face. If you have touched an infected surface or person, the virus could be present in your hands. When you touch your face, you could get infected through your eyes, nose, and mouth.
  • Staying at home if you feel unwell. Staying at home helps in stopping the chain of transmission.
  • Covering your nose and mouth when sneezing or coughing. 

Is COVID-19 Worse Than Normal Influenza?

Experts have not yet confirmed how dangerous COVID-19 is until they analyse more data. However, the current data shows that it has a 1% mortality in young people and 3% mortality among people with underlying health conditions and the elderly. Normal influenza has a mortality rate of less than 1%. However, common influenza is believed to cause over 400,000 deaths annually. 

It is not yet confirmed how contagious COVID-19 is. Another essential difference is that unlike regular influenza, COVID-19 does not have a vaccine. Lack of a vaccine means that it is more difficult for vulnerable members of the society to protect themselves. Physical distancing, hand washing, and boosting the immune system could be the main strategy against the coronavirus. 

Are there other coronaviruses?

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Yes. Middle Eastern Respiratory Syndrome (MERS) and severe acute respiratory syndrome (SARS) are caused by coronaviruses that originated from animals. SARS spread to 37 countries in 2002. It infected more than 8000 people and killed at least 750 people. SARS’ mortality rate was 10%. Although MERS was less easily transmitted from human to human, it was more lethal and had a 35% mortality rate. MERS infected 2500 people.

Coronaviruses often circulate in animals, and some of the viruses have the ability to transmit between animals and humans. When animal to human transfer of coronaviruses takes place, it is called a spillover event. In the current situation, most people believe that the spillover event took place in Wuhan, China.

Wuhan has a long history of live animal markets where wildlife and seafood were sold for consumption. It became the leading hypothesis of how the coronavirus leapt from animals to humans and grew into the pandemic that has caused global panic. The market was later closed. After the outbreak, scientists attempted to sequence its genome and found that it is closely related to a bat virus. 

The Department of Biosystems, Science, and Engineering in Zurich claims that the spillover event could have begun transmitting to humans as early as November 2019. The live wildlife market place appeared to be a realistic explanation regarding the origin of the virus. Scientists believe that COVID-19’s origins and transmission is similar to SARS. In addition, they claim that the virus exists in nature and that it constantly jumps host before finding a suitable host in humans. Although it could be difficult to identify the origin of the coronavirus, it is important to identify vulnerable people and how they can boost their immune system. 

What is the Immune System?

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The immune system consists of special chemicals, organs, and cells that fight microbes or infection. The main components of the immune system include white blood cells, bone marrow, antibodies, thymus, complement system, spleen, and lymphatic system. They are the parts of the immune system that actively fight infection, or in this case, COVID-19. 

Notably, the immune system keeps a record of all infections it has ever defeated, in special types of white blood cells (T- and B- lymphocytes) referred to as memory cells. It helps in recognising and destroying microbes quickly if they enter your body again before they quickly multiply and make you sick.

Some infections, such as the common cold and flu, have to be fought several times because they are several strains or viruses of the same infection that cause these diseases. Catching the flu or cold from one virus does not give your body immunity against other viruses.

Vaccines take advantage of the fact that the body keeps a memory of all microbes it has ever defeated. Vaccines act as a modified or weakened version of microbes that trigger white blood cells to produce antibodies against infections. The leading health institutions globally have not yet developed a vaccine for COVID-19. However, there are clinical trials ongoing in the US. A vaccine would play a key role in managing the spread of COVID-19 globally, especially in vulnerable populations.

A fever is one of the main symptoms of COVID-19. A fever is a rise in body temperature after an infection. Actually, it is an immune system response to infection. Temperature rise helps in killing some microbes. It also triggers your body’s repair process.

Factors that Weaken the Immune System

As mentioned earlier, vulnerable people should take extra precaution to avoid the risks associated with COVID-19. Vulnerable people have weak immune systems. There are several known factors that could make a person’s immune system ‘weak.’ They include:

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Underlying medical conditions. According to data released by the World Health Organisation (WHO) and CDC suggests that people with pre-existing medical conditions, such as heart disease, asthma, pneumonia, and diabetes make it harder for the body to fight infections. Such pre-existing conditions affect the immune system and make people at higher risks of infections. People with these conditions are at a high risk of becoming severely ill with the coronavirus than other people according to the WHO. 

Smoking. It harms the immune system and makes it less effective when fighting infections. The immune system plays a key role in protecting the body from disease and infection. Smoking affects the balance or equilibrium of the immune system. It increases the risks for several autoimmune disorders and immune disorders. It compromises how the body responds to treatment and makes it easier for diseases to progress. In the current situation, it makes the body unable to fight the coronavirus.

Malnutrition. Individuals who are malnourished tend to be more susceptible to disease and viruses according to several studies. Malnourished people lack certain minerals and vitamins that would allow the body’s immune system to function at its best. Replenishing the missing nutrients with fruits, vegetables, and supplements could help the body’s immune system to work properly and better fight off infections and diseases.

Age. Old people often have a weaker immune system than other age groups. In addition, they are likely to have several chronic medical conditions. If your body is constantly fighting off several medical conditions, it may make you vulnerable. These conditions make it harder for the body to fight off a virus. Also, as people get older, the immune system weakens, and it takes longer for the body to respond to diseases and infection. That gives the infection or virus more time to multiply, and it could lead to more severe illness. Data from the CDC and WHO suggest that older people, above 50 years of age, are more susceptible to severe illness than other age groups. 

Young children are also susceptible to infections and diseases because their immune systems are still developing. As their immunity develops, they are exposed to different viruses. Their bodies become accustomed to some infections, and they are much more able to fight off infections and diseases. In most cases, children’s immune systems mount a significant response when exposed to new pathogens, such as the coronavirus. However, the CDC states that children are not at a high risk of catching the coronavirus in comparison to other age groups. 

Pregnancy. Pregnant women tend to experience several changes in their bodies and immune systems that could place them at high risk of being infected with viral infections, such as COVID-19, according to the CDC. Experts suggest that when a lady is pregnant, her immune system is somewhat overstretched because it caters to two people rather than just one person. It may put pregnant women at high risk of developing severe illness if they are infected with the coronavirus.

Medications. The CDC states that some drugs can stop your immune system from functioning optimally. Drugs can affect the immune system in such a way that it does not function or mount an immune system response similar to a healthy person’s body. Some of the drugs include steroids, immunomodulators, and medicines for autoimmune conditions. 

Healthy Ways of Boosting the Immune System

Your body’s first line of defence against the coronavirus is choosing a healthy lifestyle. Having a healthy and strong immune system could help your body fight off infections and diseases. Some of the strategies that could boost your immune system include:

Eating a Healthy Diet

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Yufang Lin, MD of the Integrative Medicine at Cleveland Clinic believes that 80% of the immune system “is in the gut” and when we have a healthy gut, the body is able to fight off infections better and faster. When the diet is not good enough, the immune system becomes weaker and is susceptible to infections and diseases. 

Lin emphasises the importance of the Mediterranean diet, which consists of food rich in healthy fats, fruits, whole grains, and vegetables. Healthy fats are found in foods such as olive oil, fatty fish, and nuts. This eating pattern is rich in zinc, vitamin C, and other antioxidants which have proved effective in fighting infection and reducing inflammation. Elderly people who focused on the Mediterranean diet while taking a daily 400 IU vitamin D supplement for a year, showed some increase in disease-fighting cells, according to a study that was published in Frontiers in Physiology. 

Notably, Lin suggests that it is important to limit meat, especially fried and processed foods, because they are more inflammatory. She recommends a whole food diet and fermented foods, such as kefir, yoghurt, miso, and sauerkraut. Such foods tend to build the population of healthy bacteria in your gut. A healthy gut supports a healthy immune system. 

A healthy diet ensures that your body is equipped with the necessary nutrients to help your body fight off infections. It is essential to have a healthy diet to boost your immunity, especially with the current COVID-19 pandemic wreaking havoc globally. 

Physical Exercise

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Working out is a strong technique of boosting the immune system. It causes your body’s white blood cells and antibodies to circulate faster, which means that they can detect and fight off infections more quickly. Also, being active lowers your stress hormones and reduces your likelihood of getting sick.

Various studies suggest that physical exercise is quite relevant in fighting off viruses. A study published in the British Journal of Sports Medicine stated that people who exercise at least five times weekly were 50% less likely to come down with a cold in comparison to people who were sedentary. Furthermore, if they got a cold, they were less likely to report severe symptoms. There are protective benefits associated with physical exercise and sweating. Studies suggest that raising the body temperature through physical exercise is beneficial in killing germs. 

However, the key to healthy physical exercise is moderation. Studies indicate that engaging in prolonged and sustained high-intensity physical exercise can trigger an increase in oxidative stress, stress hormones, and inflammation. Some people are more susceptible to stress than others. Prolonged and sustained exercises can end up causing emotional or mental stress. Research shows that a sustained high-intensity effort can cause immune system dysfunction.

People who go for long bike tours and marathons can be placed in a group of vulnerable people. Doing long training sessions of more than two hours could compromise your immune system. However, long training sessions only cause temporary suppression of the immune system. If you get infected with the coronavirus when your immunity is compromised, you are likely to become severely ill. One of the most important lessons is that you should avoid long and vigorous exercises, even if the symptoms are mild. 

As long as the pandemic continues, avoid overtraining. It is crucial to focus more on your health than your fitness. Also, in some areas, such as Italy, Spain, and China, entire cities, towns, and neighbourhoods have been quarantined. You can find some simple exercises that you can do at home.

Quality Sleep

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Sleep plays an essential role in your wellbeing and health throughout your life. Getting adequate quality sleep at the right time can protect your quality of life, physical health, and mental health. How you feel when you are awake is often an outcome of what happened when you were getting your rest. When you are asleep, the body works to maintain your physical health and healthy brain function. In teens and children, sleep helps in supporting growth and development. Sleep deficiency puts you at risk of chronic health problems and other infections. It could put you at risk of getting infected with the coronavirus.

Quality sleep is important in helping your brain work properly. It helps you form new pathways that are essential in helping you not only to learn but also remember information. Sleep deficiency affects some brain functions. When you are sleep deficient, you may face difficulties coping with change, controlling your emotions, and making decisions. Moreover, sleep deficiency has been linked with risk-taking behaviour, depression, and suicide. Teens and children who are sleep deficient have problems getting along with their peers. They may lack motivation, feel angry and impulsive, or depressed.

Sleep is essential in repairing and healing the blood vessels and heart. Sleep deficiency places a person is linked with higher risks of stroke, heart disease, diabetes, high blood pressure, and kidney disease. Quality sleep is crucial in maintaining a healthy lifestyle. Adequate sleep will keep you motivated and healthy as the world works together to control COVID-19. Your immune system relies on adequate sleep and diet to stay healthy. If you are sleep deficient, you may face challenges fighting common infections. 

Avoiding Stress

There is a strong link between your mental health and immune health. When a person experiences anxiety or chronic stress, your body automatically produces stress hormones that suppress your immune response. Research conducted at Carnegie Mellon University claims that people who are stressed are highly likely to develop the common cold. 

In another study that was published in the Proceedings of National Academy of Sciences, a group of 276 adults were exposed to the regular cold virus. They were placed in quarantine and monitored for five days. Participants who were stressed were highly likely to produce cytokines. Cytokines are molecules that trigger inflammation, and they were more likely to develop moderate to severe symptoms in comparison to participants who were not stressed. The study also showed that stressed people are less likely to pay attention to healthy lifestyles, such as getting adequate sleep and healthy eating habits.

When you are stressed, you reduce your immune system’s ability to fight pathogens, and it is the main reason why people get sick when they are stressed. Studies reveal that corticosteroid, a stress hormone, has the ability to suppress the efficiency of the immune systems by lowering the number of white blood cells, especially lymphocytes. As mentioned earlier, 80% of the immune system is dependent on a healthy gut. Stress has a negative impact on digestion and may even cause ulcers and high blood pressure.

Many people have lost their loved ones, while others have lost their jobs. However, the human race has always found a way to face all challenges that come our way. Despite the fact that we cannot avoid stress in our lives, we can develop techniques that will help us manage it better. 

Proper Use of Supplements

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During winter, there are ads for products that claim to ward off the flu and the common cold. There is little evidence to show that supplements are essential in fighting disease. Although vitamin formulations are beneficial in fighting diseases, they are not effective in people who are already healthy according to research conducted at Harvard University. Vitamins are essential in fighting off diseases and other health problems, especially in people who are malnourished. Research shows that 5% of the US population is malnourished.

Various studies published in the British Medical Journal suggest that moderate daily doses of vitamin D could offer protection, especially if you are low in the sunshine vitamin. However, before taking supplements, ensure that you get tested. If you are between the 20-39 nanograms per millilitre range, you are okay. However, if you are low in vitamin D, your doctor can give you a prescription.

Cleveland Clinic affirms that food is medicine. Natural foods are quite essential in fighting infections. In fact, studies show that turmeric, garlic, oregano, ginger, and rosemary have anti-inflammatory properties. Some herbs, such as garlic, have proved to be protective against colds.

Although vitamin supplement cannot prevent you from getting infected with the coronavirus, it could be essential in treatment. Currently, New York hospitals are treating critically ill patients with high doses of vitamin C. It is claimed that vitamin C was essential in treating critically ill patients in China after Wuhan was hit hard by the pandemic. According to statistics from Shanghai, China, patients who received vitamin C had a better outcome than those who did not receive vitamin C. Some patients with coronavirus experience sepsis, an immune response that causes inflammation when the body overreacts to COVID-19. Tests show that such patients experience a significant drop in vitamin C levels. Maintaining vitamin C levels has proved to have favourable outcomes. Vitamin D is also essential.

However, it is important to note that natural sources of vitamins and minerals ensure that your immune system is strong enough. Health institutions often advise patients to consume healthy amounts of fruits and vegetables. 

Foods That Can Boost Your Immune System

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Citrus Fruits. Most people use vitamin C when they catch a cold because it helps build up the immune system. Some studies suggest that vitamin C is essential in producing white blood cells. Examples of citrus fruits include grapefruit, clementines, oranges, limes, tangerines, and lemons. Notably, your body does not store vitamins, and it is essential to consume citrus fruits daily for continued health. 

Red bell peppers. Most people believe that citrus fruits have the highest doses of vitamin C. However, red bell pepper has twice the amount of vitamin C as citrus fruits. In addition, they have adequate beta carotene. Other than boosting your immunity, vitamin C helps in maintaining healthy skin. 

Broccoli. The vegetable is supercharged with minerals and vitamins A, C, and E. It is one of the healthiest vegetables. The trick is to cook it as little as possible, but it is advised not to cook it at all.

Garlic. It is found in most cuisines globally because it adds flavour to food. It plays a key role in lowering blood pressure and boosting the immune system functions. Also, it has antioxidants and free-radical-fighting credentials. It can be sliced, chewed, or crushed to produce allicin, an active compound that boosts the immune system.

Ginger. It is an important ingredient that helps decrease inflammation and nausea. Also, it has antimicrobial and antioxidant properties that support immune response. However, scientists are still trying to understand the science behind its ability to reduce sickness. 

Spinach. It has a high vitamin C content and powerful antioxidant properties. It has high amounts of zinc, vitamin A, and beta carotene that help the body fight infection. Similar to broccoli, it is best consumed raw to preserve its nutritional value. 

Papaya is loaded with vitamin C. A single papaya is adequate to fulfil your daily recommended amount of vitamin C. In addition, it has papain that contains anti-inflammatory effects. It has decent amounts of folate, potassium, and B vitamins that are beneficial to your overall health. 

Turmeric. Although it is a key ingredient in many curries, it has been used to treat rheumatoid arthritis and osteoarthritis for many years. Curcumin, an active compound in turmeric, is not easily absorbed into the body and it is best consumed with fat-containing foods, such as avocados, oily fish, and milk. 

Other immune-boosting foods include cauliflower, cayenne pepper, salmon, chicken soup, yoghurt, almonds, green tea, kiwi, and sunflower seed, among many others. Your immune system is crucial in fighting off not only the coronavirus but also other infections and diseases.

Some supplements that could boost your immune system include:

MultiVitality 70 Plus

It is a supplement that contains a unique blend of minerals and vitamins from expert nutritionists. It helps over the 70s to feel at their best. Other important nutrients include acetyl L-carnitine, bioflavonoids, and alpha-lipoic acid to safeguard the nutrition of anyone above the age of 70. One daily tablet of this comprehensive multivitamin supports your immunity, brain, heart, and bone health as well as your energy metabolism and muscles. It contains vitamin B, zinc, calcium, magnesium, folic acid, copper, selenium, and vitamin D3 to boost your immunity and overall well being. It is gelatin-free and can be used by vegetarians.

Elite Vitamin C 500mg

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Vitamin C plays a crucial role in boosting the immune system, especially after prolonged and intense periods of exercise. It is also essential in the normal function of cartilage and normal collagen formation. The supplement is valuable for competing or professional athletes who are confident that good nutrition translates to optimum performance. This product is the best in the market because it is a unique combination of ascorbic acid and sodium ascorbate created under state-of-the-art laboratory conditions. It also contains citrus bioflavonoids to improve vitamin C absorption. It has undergone testing by LGC’s special anti-doping laboratory for substances banned by the World Anti-Doping Agency (WADA) to give assurance to athletes. It is gelatin-free and can be used by vegans and vegetarians.

Elite Zinc Defence Lozenges

The product is formulated to coat the membranes of the throat and nose when taken at the first sign of the flu or common cold. It is essential for competing or professional athletes who affirm that optimum performance is dependent on good nutrition. The product is the best in the market because each peppermint zinc lozenge contains 34mg of zinc acetate that delivers 10mg of active ionic zinc. It has undergone testing for substances banned by the World Anti-Doping Agencies (WADA) to provide assurance for athletes. It is gelatin-free and can be used by vegans and vegetarians. 

Vitamin B6

Vitamin B6 promotes healthy immunity, hormones, energy, and many more. It also helps us store energy and in haemoglobin formation. Haemoglobin is the red pigment in blood that carries nutrients and oxygen around the body. Low vitamin B6 levels are associated with irritability, tiredness, and fatigue. The product is the best in the market because our bodies cannot store it and we must consume it regularly. The tablet is essential for people who want to improve their immunity, hormone health, nervous system, and energy levels. It is gelatin-free and can be used by vegans and vegetarians. 

Vitamin E 200iu

Vitamin E is a fat-soluble vitamin that is present in some green vegetables, vegetable oils, avocados, seeds, and nuts. The vitamin has antioxidant properties and keeps check of the cell damage caused by environmental stress. The product is the best in the market because it is totally derived from natural sources, especially vegetable oils, which are more easily absorbed by the body. It is essential for everyone who wants to safeguard their antioxidant levels. It is gelatin-free and can be used by vegans and vegetarians. 

Elite Pro20 Biotic

There are trillions of bacteria living in the human body. There are several trillion bacteria in the gastrointestinal tract that play a crucial role in our overall health and wellbeing. Pro20 Biotic is a healthy source of the “friendly bacteria” that prevent the colonisation of the gut by dangerous or harmful bacteria. It is essential for competing or professional athletes who believe that optimum performance needs good nutrition. The product is the best in the market because it contains five well-researched bacteria that are naturally found in the human digestive system. The product is gelatin-free and can be used by vegans and vegetarians.

Super50 Pro

The product contains a massive level of live, friendly bacteria from four well-researched strains that were carefully selected to support the protective microflora in your digestive system. It also contains high levels of Bifidobacterium lactis that declines as we age. Super50 Pro combines 50 billion live cultures with calcium and vitamins D3 and B6 to offer comprehensive support. Vitamin D3 is essential in maintaining immune health, while vitamin B6 reduces fatigue and tiredness. Calcium supports energy metabolism and normal function of digestive enzymes. Also, the product is lactose-free. The product is ideal for anyone who wants to improve the number of “friendly“ bacteria in their gut. It is gelatin-free and can be used by vegetarians. 

Anastasiia Myronenko

Verified by a Healthcare Professional

Anastasiia Myronenko

Anastasiia Myronenko is a Medical Physicist actively practicing in one of the leading cancer centers in Kyiv, Ukraine. She received her master’s degree in Medical Physics at Karazin Kharkiv National University and completed Biological Physics internship at GSI Helmholtz Centre for Heavy Ion Research, Germany. Anastasiia Myronenko specializes in radiation therapy and is a fellow of Ukrainian Association of Medical Physicists.

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