Winter is just around the corner, and this year cold and flu season has been taken to a new level - cold, flu, and COVID season.
In addition to frequent hand washing, not touching your face, and proper social distancing, nutrient supplementation may provide an extra measure this winter to boost immune system function and reduce the risk of illness.
We absorb Vitamin D through direct sunlight, which is why vitamin D deficiency is common in northern climates.
Vitamin D reduces inflammation and supports a healthy gut microbiome. Vitamin D also boosts our cells’ ability to fight off microbes, including the cells lining our mouth, throat, and lungs.
Supplementing with Vitamin D has been shown to reduce your risk of developing an acute respiratory infection, and should you become ill, Vitamin D has also been shown to reduce the severity and duration of illness, and reduce complications.
• For prevention, consider 2000-5000IU Vitamin D3 daily with food.
• I routinely check Vitamin D levels in many patients and aim for a 25, OH Vitamin D level of 60-70.
Vitamin C is an immune system powerhouse. This antioxidant reduces inflammation, increases the production of white blood cells, and helps to strengthen blood vessels. Vitamin C is essential in the formation of collagen, which promotes healthy skin and muscle tissue. A lack of Vitamin C makes you more prone to illness, and should you develop a respiratory illness, Vitamin C has been shown to reduce the duration and severity, and reduce complications by protecting your own tissues from damage.
Vitamin C has been used in many hospital ICUs for the treatment of COVID-19.
• For prevention, 500-1000mg daily
• Choose a buffered form of Vitamin C for less stomach upset
Elderberry (Sambucus nigra) has widespread historical use as an anti-viral herb and has been used extensively in the prevention of influenza.
Elderberry is rich in vitamin C, antioxidants, and fiber. Research suggests that elderberry is most effective when used for prevention, or when taken early on in the course of a respiratory virus.
• For prevention, consider 500mg orally, daily (of USP standard of 17% anthocyanosides).
• Caution should be used in those with autoimmune conditions.
Zinc has a large body of research showing its strong anti-viral properties against many viruses, and zinc supplementation has been found to reduce the duration of symptoms of the common cold.
Zinc promotes antibody and white blood cell production and reduces oxidative stress. In addition, zinc has properties that fight infection directly, and zinc lozenges may reduce the risk of developing a respiratory illness.
For prevention (zinc acetate, citrate, picolinate, or glycinate), 30-60mg daily in divided doses for three months, then reduce to 15-30mg daily.
• For acute respiratory illness, begin zinc lozenges at the first sign of symptoms.
There are a number of nutraceuticals that have demonstrated immune-boosting properties. The choice of which and how many nutraceuticals to incorporate into your prevention plan will be different for each person. Factors to consider include cost, underlying chronic medical conditions, and the degree of possible virus exposure.
Subscribe to my blog for future posts highlighting other immune-boosting nutraceuticals.
Please note: Due to the novelty of COVID-19, no peer-reviewed research has been published regarding the effectiveness of dietary or lifestyle interventions for its prevention or treatment. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider prior to use of any nutraceutical.