Will a strong immune system prevent or protect me from catching a cold, the flu, or even COVID-19? Will pumping my body with vitamins and minerals protect me from these bugs? These are great questions…let’s look at a few things.

Some BASICS About Viruses:

If you think about it—a virus is a pathogenic microorganism that is transmitted in different ways (depending on the virus). If it enters my system—it will most likely make me ill.

Some are transmitted via body fluids; think HBV—the virus that causes Hepatitis B and HIV—the virus that causes Acquired Immune Deficiency Syndrome.

Some are transmitted via food or water: think HAV—the virus that causes Hepatitis A and Norovirus that causes gastroenteritis (the stomach flu).

Some are transmitted via air or droplets in the air: think the viruses that cause the flu and the common cold. According to the Centers for Disease Control, it is thought that COVID-19 is transmitted via air or droplets in the air; and also, possibly through cross contamination.

What is cross contamination?

Most viruses can be transmitted indirectly (cross contamination), too….clothing, door knobs, and keypads are a few examples. Often times, items that receive a lot of hand-to-hand contact are high-risk sources for cross contamination. This is why proper hand washing is key to combating the spread of viruses.

So basically….if a virus enters a person’s body and their immune system has never dealt with that specific virus before—it will most likely make them sick and may (or may not) produce symptoms. The severity of the symptoms; the length of the illness; and the ability of the immune system to destabilize the virus depends on the individual and the strength of their immune system. Many factors play into the strength of an individual’s immune systems; some can be controlled; some factors are out of our control.

One factor that we can control is what we put into our body; particularly, in the form of diet and targeted supplements.

My Favorite Targeted Supplements for Optimal Immune Function:

1. Vitamin D-3

   We’ve known for a long time about the role vitamin D plays in bone health; however, in the last few decades, we’ve learned a lot more about vitamin D and it’s role in modulating the immune system; and some data suggest that vitamin D may play a role in reducing inflammation in the lungs.

   In another study in 2019, researchers analyzed the data from 25 random-controlled studies (11,321 participants) and concluded that vitamin D supplementation is safe; and that it provided protective properties against acute respiratory infections.

   Personally, I take 4,000 I.U.’s per day in addition to my daily multi-vitamin and my dietary sources (which btw, there are not a lot of dietary sources for vitamin D).

2. Zinc

   Zinc plays a part in many metabolic functions in the human body; plays an important role is neutralizing “free radicals” (those unstable by-products of metabolism that cause oxidative stress); and plays a big role in immune functioning.

   There are many good studies to suggest that Zinc supplements may protect against respiratory tract infections like the cold.

   Bottom Line: Supplementing w/ Zinc may help protect against respiratory tract infections; and reduce the duration of these infections. The upper tolerable limit for zinc intake is 40 mg/day. It highly recommended NOT to exceed the upper limit.

   Personally, I don’t take zinc supplements (but many people do) unless I feel something coming on…like that tickle-scratchy-throat feeling…and then, I’m all over my zinc lozenges…they are my go-to strategy when I get that feeling. My favorite form of zinc is zinc lozenges.

3. Vitamin C

   Vitamin C is well-known for the roles it plays in immune function; healthy bones and skin, along with healthy gums and teeth; and it has strong anti-oxidant properties.

   When I ask my college students which foods are rich in vitamin C—the ubiquitous answer is “oranges”. Yes, oranges and citrus fruits are rich in vitamin C; BUT so are tomatoes, broccoli, peppers, pineapple, carrots, mangos, berries, and the list of fruit and veggies go on and on.

   Vitamin C supplementation has been shown to be beneficial in reducing the duration and severity of upper respiratory infections like the common cold. PLUS, when people with severe infections including sepsis and acute respiratory distress syndrome (ARDS)—were given high-dose intravenous vitamin C, these patients symptoms were significantly improved.

   For me…between my multi-vitamin and my food intake—I get lots of vitamin C daily . Example: my morning protein shake, made with water and a little bit of OJ, plus the frozen cherries and 2 huge handfuls of spinach that I threw in—it has almost 400 mg!!! So, with that being said, like zinc, I only use additional supplements when I feel illness coming on me. And then, my dosage is 1,000-2,000 mg/day. The upper tolerable limit for vitamin C is 2,000 mg/day.

So there you have it!

My top 3 supplements for optimal immune function. As mentioned, I also take a well-rounded, high quality multi vitamin coupled with a colorful array of fruits and veggies in my daily diet. But…Why a multi-vitamin??? The micronutrients all work together synergistically; so, ensuring you’re getting a dose of ALL of them is crucial. If you would like more information or a more personalized approach, contact me! I’m passionate about working with people and giving them the nutritional tools to improve their health. Each person is unique and each person’s nutritional needs are different. There is NO “one-size-fits-all approach” when it comes to your nutritional health.