Arm yourself with immune boosters!
Winter has always been known as cold and flu season. What was a stressful time for germ-phobes like me has escalated with COVID variants lurking around every corner. There is a lot we cannot control right now, and going out in public can feel like a risky endeavor. Taking immune-boosting supplements gives your body a fighting chance against viruses, or at the very least can help minimize their effects.
Here are a few of my favorites:
Vitamin C: This is the old standby, and for good reason. It supports multiple cellular functions of your body’s adaptive immune system. Some recent studies suggest that high doses of Vitamin C may decrease the length of cold symptoms. It has been shown to enhance cytokine production of white blood cells and to inhibit cell death of different forms of T-lymphocytes. It also supports antibody production and the activity of natural killer cells. Additionally, vitamin C can also make bacterial membranes more absorbent to some antibiotics. My favorite versions include Buffered C, which is easier on the stomach, and Ultra Potent C (Metagenics) which boasts extra absorption. Doses can range from 1000 mg daily to 3000-4000 mg during an illness.
Vitamin D: Cold and flu season lines up perfectly with the shortest and cloudiest days of the year here in the Midwest. That means no sun to generate Vitamin D in your body, leaving many of us chronically deprived. Vitamin D helps to balance the immune system, and low levels are associated with more respiratory infections and viruses. You can have too much of a good thing, however. High levels can be toxic, so it is important to have levels monitored by your doctor. A typical recommended dose of Vitamin D is 5000 IU per day, but can vary based on your individual needs. I like D3 5000 with K (Metagenics) which has a more bioavailable form of the vitamin.
Zinc: Zinc is vital for immune system function. Zinc controls immune system messaging within the cells and is also anti-inflammatory. In cellular lab cultures, zinc has been shown to stop viral reproducing in minutes. Typical Zinc supplementation ranges from 30 to 50 mg per day.
Immune Active (Metagenics): This supplement was created by Metagenics in response to COVID-19, and has been a staple of mine throughout the pandemic. It contains Vitamin C and Zinc, as well as EGCG, NAC and Quercetin. EGCG is categorized as a flavonoid polyphenol, a compound typically found in plants. Polyphenols can help promote antioxidant processes in the body. NAC is a metabolite of the sulphur-containing amino acid cysteine. NAC stimulates the biosynthesis of glutathione, a key antioxidant produced in the body. Glutathione plays an important role in protecting the body against oxidative stress and supporting healthy liver detoxification processes. Quercetin helps protect cells from harmful free radicals. Preclinical studies demonstrate that quercetin affects immunity by acting on leukocytes and other immune cells. Studies have shown that Quercetin pushes Zinc into the center of cells, where Zinc can then stop a virus from reproducing.
Elderberry: Elderberry has been shown to reduce the length and severity of viruses. It is high in antioxidants and increases white blood cells. Elderberry comes in many forms, including tea, syrups, gummies, capsules and lozenges. (It is important to not eat them raw, as they may be poisonous uncooked.)
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