August 19, 2020
Isn’t it funny, during this pandemic we are all worried about our health and ways to protect ourselves but no one is actually giving any real health advice? It puzzles me why there has been no mention of proper health or nutrition which is the fundamental basis for a strong immune system and overall well-being. Yet we are told about other interventions that really have nothing to do with health and are more in the classification of medical care. Well today I want to bring forward some information that will help you make the right choices to support your immune system.
Vitamin D3
Currently during this pandemic, many people are being isolated with minimal chances to get out and into the sun as much as we are used to. This will inevitably lead to people suffering from lower vitamin D levels. Vitamin D is a fat-soluble nutrient (technically a steroid-like hormone), it helps decrease inflammation and enhances the pathogen fighting effects of macrophages and monocytes(1)
Being deficient in vitamin D can have a negative effect on the immune system, specifically increasing the risk of upper respiratory tract infections, including allergic asthma and influenza(2). A 2019 study demonstrated that supplementing with vitamin D decreases the risk of respiratory infection in those who are deficient and lowers infection risk for those with adequate levels(3).
More recently a study from this year demonstrates that vitamin D could lower infection rates for influenza and COVID-19. It does this through inducing cathelicidins and defensins that lower viral replication rates, decrease pro-inflammatory cytokines that cause inflammatory injuries in the lining of the lungs and increased anti-inflammatory cytokines(4). If you are deficient or worried you are, consider supplementing vitamin D at 10,000iu per day for a few weeks, followed by 5000iu per day as a maintenance dose. The goal is to raise concentrations above 40-60ng/mL(100-150nmol/L)(4).
Please note, to metabolise vitamin D you must also have adequate magnesium levels to support this process(5). I consider it mandatory to supplement both together, for more information on magnesium and dosage please refer to prior posts.
Zinc
Zinc is an essential trace mineral that has numerous benefits, having antioxidant and anti-inflammatory actions along with being essential for immune system function(6). Being deficient in zinc decreases the immune system’s ability to function properly, leading to increased risk of disease, including pneumonia(7). Low levels also cause growth retardation and cognitive impairment, so by this we can see it is a vital mineral for numerous aspects in the body(8). Studies show that deficiency greatly inhibits the activation of many zinc-dependent enzymes and transcription factors, which is the culprit for decreased immune function(8).
Zinc status is a critical factor that influences antiviral properties, it stimulates the antiviral processes of the immune system which help ward off viral infections, via numerous mechanisms. Over 50 years of evidence demonstrates zincs therapeutic use against viral infections such as herpes simplex and the common cold(9).
Interestingly, most people at risk of COVID-19 have been shown to be associated with zinc deficiency, this is because zinc is essential to preserve natural tissue barriers in respiratory epithelium which prevents pathogen entry(10).
We can see zinc is highly beneficial for anyone wanting to boost their immune system, especially those with sub-optimal zinc status. Therapeutic doses are between 20-40mg being the upper limit per day, anything over this may lead to toxicity side effects.
Vitamin C
Vitamin C is one of the most popular micronutrients for humans due to its protective role against infection and vital importance in immune function. It is a potent antioxidant and cofactor for a family of biosynthetic and gene regulatory enzymes(11). It supports epithelial barrier function against pathogens and promotes oxidant scavenging of the skin which protects against environment oxidative stress. It accumulates in immune cells and enhances functions through microbial killing mechanisms(11).
Deficiency in vitamin C results in impaired immunity leading to a higher susceptibility to infections. In turn, infections significantly impact vitamin C levels due to enhanced inflammation and metabolic requirements. Supplementation appears to both prevent and treat respiratory and systemic infections(11).
Vitamin C is a well-known antiviral agent, especially against the influenza virus. It increases antiviral immune responses at the early stages of infection due to the increased production of interferon (IFN)-α/β(12).
Additionally, high dose vitamin C administered intravenously has shown to significantly improve symptoms in people with viral infections, including sepsis and acute respiratory distress syndrome (ARDS)(13).
All in all, we can see that supplementing with vitamin C plays a significant role in immune function and people who do not get enough in their diet can greatly benefit from increasing consumption. It is advised to supplement between 1000mg-2000mg per day, anything over this may induce gastrointestinal side effects.
This brings us to the end of Immune System Optimisation – Part 1, please keep an eye out for Part 2 with more information on vitamins and herbs that can further help protect you and increase your immune system naturally.
Written by Luke Pavasovic
Director and Naturopath at Alchemic Health
facebook.com/alchemichealth
www.alchemichealth.com
References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164750/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738984/
3. https://pubmed.ncbi.nlm.nih.gov/30675873/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7231123/
5. https://pubmed.ncbi.nlm.nih.gov/28471760/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2820120/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2854541/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/
9. https://pubmed.ncbi.nlm.nih.gov/31305906/
10. https://pubmed.ncbi.nlm.nih.gov/32754164/
11. https://pubmed.ncbi.nlm.nih.gov/29099763/
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3659258/
13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7070236/