I’m always concerned at this time of the year when colds, the flu, and other respiratory viruses hit, right when we tend to be more social, and neglect taking care of ourselves.
The fix for all of this is easier than you think. It looks like adequate restful sleep, making healthier food choices, and adding daily supplements to help boost our immune response.
So here are my top 10 nutrient recommendations to help you optimize your immune function, from A to Zinc!
#1) VITAMIN A maintains vision, growth, and integrity of the epithelial cells (skin) and mucosal tissue that lines the respiratory and digestive tracts. A deficiency in vitamin A (1) harms both the innate and adaptive immune function of your body.
There are two types of vitamin A. Retinol or Retinyl acetate that comes from protein sources like liver, fish, milk, eggs, and Beta-Carotene (or provitamin A) found in carrots, yams, spinach, winter squash, and tomatoes. Both forms of vitamin A are fat soluble and are best absorbed with oils like olive and avocado are eaten with food.
#2) Humans (and guinea pigs) are the only animals that don’t make their own VITAMIN C… instead we have to eat it!
And although the Recommended Dietary Allowance for vitamin C is only 80 mg. (just enough to prevent scurvy), our need for this essential nutrient to support immune function (2) has never been greater.
Vitamin C is present in citrus, red/yellow peppers, kiwi, guava, greens, spinach, and broccoli. It is a water-soluble nutrient so if an excess of the vitamin is taken it will be lost during urination. That’s why I tell my patients to dose more frequently in smaller amounts (250-500 mg.) several times a day.
Vitamin C:
Supports epithelial barrier (skin and mucous membranes) against pathogen entry
Reduces viral replication
Has an antioxidant action and restores other antioxidants
Works to prevent and treat both systemic and respiratory infections
#3) VITAMIN D is known as the Sunshine Vitamin. This powerhouse vitamin is now considered a “pro-hormone” as it regulates the function of least 2,000 different genes. But when winter comes, our levels plummet. Vitamin D supports our immune function in multiple ways:
Vitamin D:
Influences susceptibility to and severity of infection
Supports innate immune system (neutrophils and macrophages) fight infection
Protects against acute viral respiratory infections (cold, flu; COVID-19?)
Modulates pro-inflammatory response to reduce cytokine storm
Fat-soluble: DO NOT OVERDOSE: 2,000- 5,000 i.u./day, 10K during infection
The worst outcomes of COVID-19 are found in patients, internationally, that had levels of vitamin D <20
#4) ZINC is a mineral that is essential for the proper function of the innate and adaptive immune systems. It is also crucial for wound healing, growth and development, and DNA synthesis and RNA transcription. Zinc also has powerful anti-viral activity against many respiratory viruses.
Studies(3) show that a Zinc deficient population have increased risk of viral infection. This is especially true for the elderly and vegetarians. Zinc is found in oysters, meat, chicken, eggs, salmon, cashews, spinach, and beans. It is a well-studied nutrient that can help protect us during these winter months.
#5) QUERCETIN is a phytonutrient that is part of the flavonoid family that is also a cofactor for vitamin C, meaning that it exists naturally in foods with vitamin C.
Quercetin:
Protects gut mucosal lining (another point of entry of SARS CoV-2)
Inhibits pro-inflammatory cytokines
Promotes anti-viral activity against range of rhinoviruses, adenoviruses, and coronaviruses
Current research (4) has shown that 1,000 mg./day resulted in statistically significant reduction in total sick days and symptom severity associated with upper respiratory tract infection.
#6) N-ACETYL CYSTEINE: NAC is one of three amino acids the body needs to make Glutathione, our body’s powerful antioxidant enzyme system. It helps decrease the viscosity of mucous, clears the bronchi, and improves lung function (5).
NAC has been shown to reduce a harmful number of pathogens, including bacteria and viruses. It is found in chicken, beef, pork, fish, eggs, lentils, and sunflower seeds. 600 mg. 3 x day is the recommended therapeutic dose for pulmonary congestion/pneumonia.
#7) ELDERBERRY is a plant medicine that has been used for centuries. The berry, Sambucus Nigra, can be made into a tasty syrup and taken as 1 tablespoon, 2-3 times a day. Elderberries appears to suppress viral entry into the cell and prevents viral transmission to other cells.
During several human clinical trials (6) for influenza, supplementation with Elderberries was shown to produce a significant improvement of flu symptoms, including fever.
No satisfactory medication to cure influenza type A and B is available. So, considering the efficacy of the extract in vitro on all strains of influenza virus tested, the clinical results (7), its low cost, and absence of side-effects, Elderberry could offer a safe treatment for influenza A and B. Larger human studies are still needed to verify these findings.
#8) A number of animal and cell studies have demonstrated that the phytochemicals in ASTRAGALUS have an anti-viral effect (8) and support several key aspects of immune regulation. It appears that Astragalus can balance or modulate immune function. It can also raise or lower cytokine production, as needed.
Some exciting research is showing that Astragalus can inhibit the growth and metastasis of a variety of cancer cells (9) and reduce damage to tissue during chemotherapy. Researchers are working to synthesize its active components to bring it to market as a chemotherapeutic agent.
While the research continues, I encourage you to simmer a few slices of Astragalus in your next soup or stew. I love adding it to my mother-in-law, Stella Dubey’s, recipe for Nanni’s Jewish Chicken Soup. The root barely influences the flavor and works beautifully with the other ingredients to enhance our immune response and help keep us healthy!
#9) Our bodies make very little MELATONIN, so this is one nutrient that we need to incorporate into our lives. Besides being a natural sleep aid, Melatonin is considered an important adjuvant treatment for COVID (10), meaning it enhances the immune response to other treatments.
Melatonin is a potent antioxidant that can protect against viral respiratory distress syndrome.
It also fights oxidative damage to lungs in acute respiratory distress by inhibiting the production of adhesion molecules at mucosal lining, activates the innate immune system’s NK cells (A type of immune cell that has granules (small particles) with enzymes that can kill tumor cells or cells infected with a virus), and reduces inflammatory cytokines. Melatonin is considered very safe and is often supplemented in 3 mg. doses.
#10) GREEN TEA (Camellia sinensis) contains potential antioxidant and immunomodulatory which acts as anticancer, antifungal, and antivirus agent. It is packed with disease-fighting antioxidants and polyphenols, including epigallocatechin gallate (EGCG).
EGCG has been studied extensively for its ability to alleviate inflammation and enhance immunity (11). Two to four cups of green tea will provide 125-225 mg. of EGCG.
Green tea is known for its many health-promoting and disease-preventing benefits:
Reduces inflammation of respiratory tract
Increase Natural Killer cell activity (WBC)
Activates T-cells
Targets COVID replication
Raise Glutathione levels
Now, here’s an important assignment for you.
Decide that you will no longer be a reactive patient, by stepping up your self-care only when you are sick.
You deserve so much more and a great start to giving yourself the gift of health is to begin eating well, sleeping well, and boosting your immune response with the right nutrients. Fortunately, all these nutrients are present in one product, the Ultra Immune Defense System. For access, check it out in my online store.