Micronutrients & recovery
Iron status has a dual role in immunity: deficiency impairs immune cell function (B-cells, T-cells), but excess iron during infection can be exploited by pathogens, leading to an evolutionary mechanism of hypoferremia (iron withdrawal) during acute infection.
Maintain healthy iron levels through diet (red meat, beans, leafy greens) to support immune cell function. However, if you have a serious active infection (like malaria or TB) or a condition like hemochromatosis, consult your doctor before taking iron supplements, as excess iron can help pathogens grow. The body naturally restricts iron during infection (hypoferremia) to fight this.
Fe deficiency has been shown to impair B-cell proliferation, T-lymphocyte function, and adaptive antibody responses... evidence suggests that the indiscriminate use of Fe supplements in developing countries may increase morbidity and mortality from health issues such as malaria... innate human immunity has evolved to reduce the amount of Fe available to invading pathogens... hypoferremia occurs
Why this rating
Well-established evolutionary biology and clinical observations in developing countries.
Source
The Role of Minerals in the Optimal Functioning of the Immune System
Christopher Weyh et al. · Nutrients · 2022
DOI 10.3390/nu14030644
More from this paper
- Mineral deficiencies (specifically Magnesium, Zinc, Iron, Copper, and Selenium) impair immune competence by disrupting innate and adaptive immune cell function and inflammation regulation, whereas maintaining adequate levels through a balanced diet supports optimal immune defense.Good
- Magnesium deficiency promotes a pro-inflammatory state by increasing cytokine production (IL-6, TNF-alpha) and oxidative stress, while adequate Magnesium levels help regulate inflammation and support T-cell function.Good
- Zinc supplementation (>75 mg/day) significantly reduces the duration of common colds, and adequate Zinc status is critical for T-cell maturation and preventing thymic atrophy, though excessive doses (>40 mg/day long-term) can cause immune dysfunction.Good
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