Quick Tips to Boost Immune System!

*Update: With so much more information available since the start of the pandemic, wearing a mask and social distancing (especially indoors), and avoiding gatherings of people, are now the standard protocol for reducing your risk of contracting and spreading Covid 19. **See updated guidelines from the CDC here.

With panic spreading about the coronavirus, many people have been wondering what measures they can take to protect themselves beyond the obvious (washing your hands well and often, resisting the urge to touch your face when in public places, avoiding those who are coughing and sneezing, staying home if you yourself are sick, etc.).

The stronger your immune system, the better off you’ll be, whether you come into contact with the virus or actually contract it. Eating a healthy, nutrient-dense, whole food diet full of vitamins and minerals is of course your best foundation for overall health. Garlic, onions and ginger all have natural anti-bacterial and anti-inflammatory properties, so including them in your diet will be helpful. Getting enough sleep and drinking lots of water are important. Reducing sugar is smart. Lowering stress is always a good practice. But there are also a handful of supplements you can take to help boost your immune system when you need the extra support.

*Important Note– If you become ill, please follow the steps listed on the CDC website and consult a physician: https://www.cdc.gov/coronavirus/2019-ncov/about/steps-when-sick.html

Here are six immune-boosting supplements that I recommend:

1. 1. 1. Vitamin C. This one seems so obvious, but the benefits of Vitamin C cannot be understated. Readily available in most fruits and vegetables, this water soluble vitamin plays a very important role in immune function, as well as being a powerful anti-oxidant. The recommended daily amount is between 75-120 mg/day, but I recommend supplementing with 1,000 mg/day for specific immune-boosting purposes (the upper limit is 2,000 mg/day due to possible digestive reactions). My favorite brand is NOW, C-1000, w/Rose Hips & Bioflavanoids. Check with your doctor about possible interactions with any medications you’re taking.
    2. Zinc. Another immune-boosting nutrient and antioxidant that’s shown to reduce inflammatory markers in the body (1.), zinc is found in many whole foods as well, particularly proteins (both animal and plant) and nuts and seeds. For immune-boosting purposes, I like to take zinc lozenges every couple hours at the first sign of feeling under-the-weather, or when I’ve come into contact with others who are sick. My favorite brand is Zand elderberry zinc lozenges (sweetened w/brown rice syrup instead of sugar), which contain 5mg of zinc each. You can find zinc in pill form as well (helpful since the Zand zinc lozenges have been selling out in stores recently). Just remember that the upper limit for zinc in a day is 40 mg (according to the National Institutes of Health).
    3. Echinacea. Studies have shown that Echinacea stimulates the immune system, reduces your chances of catching a cold by about 50%, and reduces the length of time the symptoms last if you do catch a cold (2.). My favorite way to take Echinacea is in a tincture, specifically the brand ‘Herb Pharm’ Echinacea or Echinacea Goldenseal. I get the ‘alcohol-free’ version, since it otherwise tastes terrible. For immune-boosting purposes, try a dropper-full in the morning or evening. I like to follow it with a mug of herbal tea.
    4. Raw Apple Cider Vinegar. ACV is anti-bacterial, detoxifying, alkalizing, and contains beneficial enzymes for your digestive health (crucial because most of your immune system lies in your gut). I recommend taking one big spoonful in a large glass of water each morning. I use the brand Bragg’s, but any organic brand is ok as long as it’s raw and says ‘with the mother,’ on the label. Don’t take large amounts at a time, and don’t take a straight shot of it, as it will be harsh on your throat.
    5. Vitamin D. This is one of the most important vitamins needed for a strong immune system. Vitamin D is actually a hormone your body produces when sunlight hits your skin directly (not through a window or sunscreen). For lighter skin, you’ll only need about 15 minutes in the sun daily to create a decent amount of Vitamin D, but you’ll need more time in the sun if your skin is darker. It’s also important that you eat plenty of green vegetables so your body has what it needs to make the hormone. If you find through testing that you’re deficient in Vitamin D, you may be prescribed a large dose to help boost your levels. If you’re unsure if you’re deficient but don’t spend much time in the sun, you should be taking between 2,000- 5,000 IU’s of D3 daily (unless you’re vegan, then take D2).
    6. Oregano oil. The main compound in oregano oil, carvacrol, is antimicrobial and has been shown to kill bad bacteria, although only in laboratories (there has been only one small study on humans so far, which showed that oregano oil may be effective at killing off parasites in humans). As long as you’re not using this oil in lieu of seeing a doctor, I believe the oil’s anti-viral and anti-bacterial properties can be helpful in fighting infection if you come into contact with people who are sick. Although the oil is generally considered safe in small amounts, it can be a bit intense on your system, so I recommend only the lowest dosage for suggested use (usually about 45 mg/ day), and preferably in capsule form, diluted in a carrier oil, like olive oil. I would only take oregano oil for short periods of time when you are specifically concerned about contracting an illness (i.e. you’re on a plane with people who are sick).. Check with your doctor about possible interactions with any medications you’re taking, especially blood thinners, diuretics, or diabetes medications.