6 Supplements for Boosting Immunity
Is anyone else impressed by the lack of public information on ways to naturally protect ourselves from the adverse effects of COVID-19? Typically, the information we do receive is a long list of supplements with minimal instruction on how to integrate these immune boosting compounds into our diet via food (sounds archaic, I realize).
That being said, I’ve had COVID twice (once in November 2020 and then another variant in September 2021) and found value in ingesting these compounds both from food and supplementation. After reaching out to several trusted doctors during my last go with COVID, these six supplements were practically unanimously recommended. I also did some digging on how I can organize my diet to naturally incorporate them. I’m not a doctor and this isn’t medical advice, I am only sharing what worked well for me. You can also find these supplements at most health food stores (or online) and their naturally occurring food sources.
Ok, let’s get started!
(Disclaimer: This post contains affiliate thinks. All items linked are products I recommend. Again, this is not medical advice. Please speak to a heath practitioner prior to incorporating supplements into your daily diet.)
Quercetin:
Quercetin is a potent flavonoid antioxidant* that is found in many fruits/vegetables. What makes it so potent? It’s not only anti-inflammatory and protects against free radicals*, it’s also antiviral and boosts immunity. When combatting “the ‘vid”, antiviral and immunity boosting is exactly what you need!
If you want to boost your quercetin intake through whole foods, it’s found in a plethora of different fruits/veggies including leafy greens, tomatoes, apples, peppers and broccoli. Although, my favorite sources are raw red onions, dark cherries, and the herb, sage, and passionflower (quincetin is one of the active compounds).
I personally look for a quercetin complex formula that also contains bromelain to boost the effects. There is no real studies done to prove how much to be supplementing with daily. Although, when in need, I personal take a 500 milligram dose twice daily for good measure – on top of eating a wide range of fruits and vegetables.
* Flavonoids are phytonutrients (plant chemicals) found in almost all fruits and vegetables. Antioxidants are molecules that fight free radicals in your body. Free radicals are compounds that can damage cells and lead to aging, disease, and poor immunity.
Zinc:
Zinc is an essential trace element. Trace elements are elements needed for your body to function optimally, but needed in very small amounts . Essential trace elements specifically, are elements your body cannot produce on its own and must be consumed through your diet.
This trace element is needed in every single tissue in the body and is also responsible for healthy cell activation. Simply put, the more healthy cells you have, the healthier you’re going to be.
Zinc also helps with the development of new immune cells. Therefore, a zinc deficiency leads to serious fatigue and rundown, and low immunity. When this happens, you’re much more susceptible to catching viruses.
Grass-fed lamb and beef are both extremely high in Zinc, as well as chickpeas.
If you’re taking the supplementation route, there hasn’t been any studies to prove that one form of zinc is more beneficial than another. Experts suggest males take 11 milligrams/day while females take 8 milligrams/day (Unless pregnant and breastfeeding women, take 11 milligrams/day).
D3:
Roughly 40% of the entire population is deficient in Vitamin D. We can intake Vitamin D in abundance if we just spent more time in the sun daily, although most people aren’t able to get enough sun daily to fulfill their daily needs.
I personally love Vitamin D as it’s a key player in regulating/boosting mood levels, but it’s also a key player in strengthening immune cells – Vitamin D3 in particular.
The RDA is 600 IU (international units). As I mentioned, sun exposure is the best way to boost your levels of D3. 30 minutes (without sunscreen) a few times a week is enough for most people to reach the amounts they need. In the case that this isn’t possible, or you want to boost your levels even more, you can supplement.
There are a few things to keep in mind when supplementing:
Vitamin D3 is fat soluble – meaning it needs to be eaten with a source of fat in order to be absorbed optimally.
D3 is also is absorbed best when taken with Vitamin K2. Often times when looking for a supplement you’ll find these two already combined.
A sublingual supplement is also best for absorption (This will be a liquid or spray as opposed to a capsule).
Vitamin C
We all know Vitamin C is an immune booster, but what most of us don’t know is that oranges are not the best source and how much Vitamin C we should be taking daily.
When it comes to supplementation, don’t head to the grocery store and buy whatever Vitamin C they have on the shelf. These vitamins will be made from synthetic ingredients and won’t be absorbed properly by your body. This can be said for any vitamins or supplements you are buying.
If supplementing, many experts recommend 2000mg 3-4x a day when you are in need of a serious immune boost.
If taking the whole food route to boosting your vitamin C levels, two kiwis (which is one serving) contains two times more Vitamin C than orange. Better yet, goji berries contain 500x more vitamin C per ounce than an orange.
Glutathione:
Glutathione is an antioxidant produced in cells and primarily comprised of three amino acids: glutamine, glycine, and cysteine.
Glutathione is great for immunity for two main reasons…
Glutathione plays a key role in proper function of the T-cell lymphocytes, which are cells apart of your immune system. When functioning properly, you greatly increase the numbers of cells ready to attack anything unwanted in the body.
Glutathione both boosts the production and activation of your natural killer (NK) cells. These are a type of immune cell (and also a type of white blood cell). These cells contain small enzyme particles that can kill cells infected with a virus.
How do you get more Glutathione?
You can buy Glutathione supplements, or boost your intake with milk thistle, whey protein, beef liver, methylation nutrients like vitamins B6, B9, B12 and biotin, and high sulfur foods including cruciferous vegetables.
NAC:
N-acetylcysteine, or NAC, is the supplement form of cysteine. This is an amino acid that not only helps your body create antioxidants, but also helps it use them more effectively. As we know, antioxidants are amazing for boosting our immunity. Plus, these antioxidant effects helps to create glutathione, which we just learned about above.
There are essential and non-essential amino acids, as some can be produced by the body and some cannot. With that being said, cystein is a “semi-essential” amino acid as it can be formed from other amino acids, but getting higher amounts from food sources can be extremely beneficial.
NAC is only obtained from taking supplements or prescription drugs alone. When buying over the counter (your local health food store would definitely have it), you can typically find it in 500 - 1,000-mg tablets. Some experts suggest dividing up your dose to take 2-3 times daily to see optimal results.
