Immune Support Nutrition and Supplements

So you’re already following CDC recommendations to protect yourself and others from COVID-19. What else can you do to support your optimal immune function?

  • Eat a balanced whole foods diet. Now is not the time to eat junk food. More than ever, make it a priority to eat real healthful food of all the colors of the rainbow. Research indicates that brightly colored vegetables and fruits boost immunity better than most supplements. Eat plenty of fruits and vegetables—aim for 10 servings per day. Include fermented vegetables like sauerkraut/kimchi or other probiotic-containing foods, too. 

  • Cut the sugar. Sugar from soda, desserts, and even fruit juices can suppress the immune system for hours after ingestion. Need a sugar-boost? Focus on whole fruits like berries, oranges, apples, or kiwi!

  • Avoid alcohol. This isn’t going to be a popular suggestion, but the fact is that alcohol impairs the immune system. It damages the lining of your gut and alters the number of microbes in the gut microbiome, a community of microorganisms that affect the immune system. Excessive alcohol can damage the lung, and impair the mucosal immune system, which is essential in helping the body recognize pathogens and fight infection. 

  • Vitamin D. This is the one vitamin that’s critical for immune health that you essentially cannot get from the diet. Vitamin D is produced within the body from exposure to the sun, however most people have inadequate Vitamin D levels (particularly in the winter/spring and when cooped up indoors while sheltering-in-place). It’s generally safe to supplement with ~ 5,000-10,000 IU vitamin D per day, particularly for short-term acute immune support. However, if you’re deficient or insufficient in vitamin D you’ll need a higher dose. A blood test can check your vitamin D level to determine if you should be supplementing with a higher dose. 

    • Why would vitamin D lower risk for respiratory illness? Our bodies need adequate vitamin D to produce the antimicrobial proteins that kill viruses and bacteria. “If you don’t have adequate vitamin D circulating, you are less effective at producing these proteins and more susceptible to infection,” says Dr. Adit Ginde, professor of emergency medicine at the University of Colorado School of Medicine and the study’s lead author. “These proteins are particularly active in the respiratory tract.” (The New York Times).

  • Zinc. Zinc plays a significant role in immunity. Zinc can help to reduce the frequency of infections as well as the duration and severity of the common cold when taken within 24 hours of onset. It can be found in some animal foods like oysters, beef & lamb and plants such as pumpkin seeds, spinach & mushrooms. An additional zinc supplement may also be beneficial during an infection. (Institute for Functional Medicine)

  • Selenium. Selenium, a key nutrient for immune function, is also an antioxidant that helps boosts the body’s defenses against bacteria, viruses, and cancer cells. It may particularly help to protect against certain strains of flu virus. Selenium is easily obtained from foods, with the richest source being Brazil nuts. Just get a bag of Brazil nuts and pop 2 per day to get your daily selenium!

  • Vitamin C. Vitamin C may help to prevent infections, including those caused by bacteria and viruses. Regularly administered vitamin C has been shown to shorten the duration of colds, and higher doses of vitamin C during an illness can also act as a natural antihistamine and anti-inflammatory. (Institute for Functional Medicine)

In addition to lots of fruits and veggies, my daily supplement routine for immune support consists of:

  • 5,000 IU vitamin D3 (maintenance support)

  • 30 mg zinc glycinate

  • 1,000 mg vitamin C

  • 1 capsule Jarro-Dophilus Original probiotic

If you want personalized supplement recommendations or are struggling with eating healthy during this unprecedented time, please reach out!

You can buy some of these pharmaceutical grade supplements at a discount online (and delivered to your door, no need to leave the house!). Just sign up for an account here: https://wellevate.me/carlee-busby

* This information is only intended to identify modalities that may support your immune system. It is not meant to recommend any treatments, nor have any of these modalities been proven effective against coronavirus. Always consult your physician or healthcare provider prior to using any of these modalities. For up-to-date information on COVID-19, please consult the Centers for Disease Control and Prevention at www.cdc.gov.