While I so hoped that COVID-19 would be playing a lesser role in our lives in 2022, we're simply not there yet. I continue to find myself seeking to boost immune function and hope to prevent COVID-19, the flu, a cold, any and all of it. Perhaps you too are feeling similarly.
Taking care of yourself should definitely help in keeping your immune system as strong as possible. While there is currently no cure for COVID-19, scientific evidence is building regarding the use of nutraceutical and botanical options for the prevention and treatment of COVID-19. Based on the research, I will outline below some clinical recommendations.
Eating a nutritious & balanced diet serves as a foundation to a strong immune system. Consuming a diet rich in plant foods, high in vegetables and fruits paired with protein (vegetable and/or animal) is a good basis to build your nutrition plan. Focus on brightly colored vegetables, fruits, herbs, and spices for heightened nutrients & immune boosting properties.
Excessive consumption of sugars, products made with refined grains/sugars, processed foods, and alcohol will impair your immune function.
Additionally, regular physical activity and adequate sleep are crucial. Doing your best to manage stress is key as high levels of stress will negatively affect your immune function.
What about added supplement protection? There are so many options out there. I've highlighted a few below to consider:
Vitamin D3: Has immunomodulatory properties and also acts as an anti-inflammatory agent. Vitamin D reduces the expression of inflammatory cytokines and enhances innate cellular immunity. Research suggests that it may prevent upper respiratory infections.
Dosage: 2000-5000IU/day; achieve a serum 25-OH level of 40-80 ng/mL
Zinc: Zinc helps generate white blood cells and support immune function. It's vital for both the innate and acquired responses to viral infection. Zinc has positive effects on natural killer (NK) cells and T cells. Supplementation with zinc is supported by evidence that it both prevents viral infections and reduces their severity and duration. Moreover, it has been shown to reduce the risk of lower respiratory infection, which may be of particular significance in the context of COVID-19. Zinc glycinate is highly bioavailable and gentle on the stomach. other decent options could include a zinc acetate, citrate, picolinate, or gluconate (as a lozenge). generally speaking, avoid zinc oxide.
Dosage: 30-60 mg/day, in divided doses
Vitamin A: Crucial in the development of the immune system, vitamin A plays regulatory roles in cellular and humoral immune processes. It has been shown to reduce duration of symptoms and reduce incidence of illness associated with viral strains.
Dosage: up to 10,000-25,000 IU/day
Vitamin C: An excellent antioxidant with immunomodulatory actions, vitamin C
scavenges free radicals and protects against oxidative damage and dysfunction. This vitamin helps support the normal differentiation and proliferation of B- and T cells. Vitamin C supplementation is helpful in preventing and treating respiratory and systemic infections.
Dosage: 1000-3000 mg daily; note that 2000 mg or greater may lead to looser stools, so do monitor.
Elderberry: Acts as an anti-viral and stimulates a beneficial immune response. Elderberry modulates cellular defense and repair mechanisms.
Dosage: 500 mg/day (of USP standard of 17% anthocyanosies) for up to 12 weeks
Selenium: Selenium acts on antioxidant pathways to increase the number of T cells and NK cell activity.
Dosage: 2 Brazil nuts daily or 200 mcg/day
The supplements in the list below have limited evidence regarding the treatment and/or prevention of COVID-19.
Mushrooms: Therapeutic mushrooms are all great for immune function and offer anti-cancer purposes. They possess multiple mechanisms of action - increasing the number of circulating B cells, increasing gut immunity, stimulating host immunity, activating innate immune cells, and increasing cytotoxic activity of NK cells. Various medicinal mushrooms have been studied, including reishi, maitake, shiitake, lion's mane, and cordyceps. Cordyceps is particularly beneficial for respiratory health. A comprehensive immune product to consider is Host Defense MyCommunity capsules or extract.
Dosage: instructions should be individualized
NAC (n-acetyl cysteine): NAC serves as a precursor to glutathione, the body's master detoxifier. It works to boost the immune system via supporting cell-mediated immunity, a healthy immune response, and battling oxidative stress. NAC helps loosen thick mucus in the lungs and has been shown to reduce flu-like episodes.
Dosage: 600 mg 2x/day
EGCG (epigallocatechin gallate): a free radical scavenger that possesses antiviral and antiseptic properties
Dosage: 4 cups green tea daily OR 225 mg daily
Quercetin: A powerful immunomodulator, quercetin exerts anti proliferative, anti oxidative, antibacterial, and antiviral effects. Quercetin works in synergy with vitamin C.
Dosage: regular: 1 gm 2x/day up to 12 weeks; phytosome: 500 mg 2x/day up to 12 weeks
Curcumin: strong anti-inflammatory effects
Dosage: 500-1000 mg 2x/day; opt for high-quality curcumin supplements that are absorption-enhanced, such as theracumin or liposomal sources.
Melatonin: may serve as a therapeutic agent in the treatment of patients with COVID-19
Dosage: 5-20 mg at bedtime; start with 1-3 mg to build tolerance as melatonin can cause some individuals to feel groggy in the morning.
Overwhelmed? Too many to choose from?
Consider Designs for Health Immune Support Packets - contains Immunitone Plus (i.e., elderberry, green tea, mushrooms, beta-glucans, NAC), Zinc Supreme, NAC, Vitamin D Supreme, & Stellar C.
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Hope this information is helpful and keeps your immune system strong!
Be well,
Natalie