Antiviral supplements fight off viruses and boost immunity

Many herbs have demonstrated the ability to strengthen immune cells from within, thus making the body better prepared for fighting viruses and preventing disease in the first place.

While supplements are not the same as healthy foods, they can still improve your immunity. Here are my favourite supplements that work in unique ways to keep immune cells functioning normally and protect against viruses.

But first, let's talk about our immune system and immune function as a whole. Here's one of the most common questions people ask:

Is getting a cold really bad for your immune system?

Don't worry! Your immune system is designed to protect you against the many bugs and viruses that we expose ourselves to through air, food and fluids every day. In fact, you can think of getting sick as training to maintain a healthy immune system - kinda like you going to the gym.

The average person's immune system will be battling invading microorganisms from sunup to sundown. The body does a pretty good job of making billions of dead cells every day and its own weaponry in the form of antibodies to defend itself.

However, you should know that cold depletes our immune system by suppressing immune cells in the lungs that prevent colds and other respiratory viruses from being spread to others. This type of virus exposure may be one reason why some people tend to get more colds than others.

Of course, it does not help if you cannot get enough sleep and are constantly stressed out.

What about cold temperatures and respiratory tract infections?

Cold temperatures cause the blood vessels to constrict which lessens your body's ability to fight off disease. One reason why upper respiratory tract infections are more common in winter.

This is because many respiratory viruses first enter the body through moist mucous membranes in the nose, mouth and throat.

When you breathe cold air through your nose and mouth, it triggers an immune response in which the cilia in your nose quickly removes foreign invaders. This causes inflammation that makes the area congested for a short time.

But when we breathe colder, dryer air this process slows down and allows more time for viruses to invade our cells making colds/flu seasons worse.

Moreover having fewer daylight hours also contributes to reduced immunity since exposing skin to sunlight increases vitamin D production which can help promote better immunity.

The common cold virus prefers temperatures between 86°F- 92°F (30°C - 33°C) whereas healthy body temperature ranges between 97°F- 99°F (36.1°C - 37.2°C).

So the next time you feel a cold coming on, try to increase your vitamin D by spending more time in the sun or supplements and avoid exposure to frigid temperatures.

Food and your immune system

It is a well-known fact that you can strengthen your immune system by eating fresh fruits and vegetables. What many people don't know, is that winter months from November to March are the most difficult for our immune systems based on what we discussed above.

The best thing you can do during these colds months is to eat foods rich in vitamins C and D like oranges, broccoli, and grapefruit.

Then there are turmeric and ginger. Turmeric is a root that is high in antioxidants (anti-inflammatories), which means it can help fight inflammation in your body - even when you're not sick. Ginger has been shown to relieve nausea and fight off certain bacteria and viruses.

In general, I always go back to the simple fact that a balanced diet rich in non-processed, organic products are always best!

Dietary Supplement(s)

• For supplements, Vitamin C has been found to reduce the length of the common cold by 8%. It helps strengthen immune health. This includes strengthening white blood cells that protect against infection, stimulating antibody production and promoting cytokine release which helps with inflammation.
• Vitamin D supplements have been found to protect against colds, flu and other viruses. A study revealed that people who had adequate blood levels of vitamin D were 62% less likely to contract upper respiratory infections.
• Probiotics supplements have been shown to strengthen the immune response in children with reduced immunity and significantly reduce the rate of getting a cold or flu.
• Zinc supplements have been found to shorten the time it takes for symptoms of a common cold to show up by as much as 50%.
• Garlic supplements have also been shown to reduce cell damage and increase white blood cells that fight infection.

Let's dive deeper into the 10 most amazing immune boosters vitamins, supplements and herbs.

1. Boost immunity with Vitamin C

Vitamin C shortens the duration of common colds by 8 hours to a few days. One study found that people who took supplements during the winter cold season, starting in November and continuing through March, had 22% fewer sick days overall than those who didn't take supplements.

Another observation found that vitamin C supplementation might reduce the risk of getting a cold when taken daily for about 2 months (October through mid-January).

In addition, vitamin C supplements provide protection from free radical damage that can contribute to chronic illnesses like heart disease and cancer.

The best forms of vitamin c are derived from acerola or rose hips extracts since they are better absorbed by the body.

Foods high in Vitamin C: oranges, grapefruits, kiwi, strawberries, blackcurrants, broccoli, kale and tomatoes (the latter has significantly less vitamin c than other foods).

2. Vitamin D and your immune function

Adequate vitamin D levels might protect against colds, flu and other viruses. A study revealed that people who had adequate blood levels of vitamin D were 62% less likely to contract upper respiratory infections such as a cold or the flu.

Another study found that athletes receiving vitamin D supplements had fewer colds and infections than those taking a placebo. This is likely due to the fact that Vitamin D improves immune function, which in turn has anti-inflammatory effects for your respiratory system.

Here's another blog post about the importance of Vitamin D to the overall healthy lifestyle.

3. Power up the immune system with Quercetin

Quercetin is an antioxidant found in plants. Supplements that contain quercetin have been studied and shown to reduce markers of inflammation.

It reduces symptoms of allergies and alleviates the severity of asthma attacks. It has also been found to help prevent bronchitis, stomach ulcers, and herpes virus infections.

In most studies, supplements containing quercetin have been shown to help reduce the severity and frequency of colds. Quercetin supplements may also be helpful in reducing sinus infections by helping your body fight off viruses that cause them and bolster immune health.

Sources of Quercetin: onions, apples (especially red), leafy green vegetables (specifically kale), green tea, cranberries and cocoa (dark chocolate).

4. Green Tea Extract enhances immune response

Traditional Chinese Medicine (TCM) includes green tea extract alongside ginger. Green tea supplements contain catechins and theanine, which may activate the immune system to help fight off seasonal flu.

In a study on rats, supplements containing green tea extract reduces fever and illness when given before infection with a virus or bacteria.

Interestingly enough, supplements containing green tea extract delayed symptom severity (the length of time it took for an infection with a virus or bacteria to start making you feel unwell) and have been shown in animal studies to speed up recovery rates from viral infections.

Sources of Green Tea Extract: supplements, green tea.

5. Reduce symptoms with Elderberry Extract

Elderberry is a dark-coloured fruit from a shrub that grows in the hedgerows, woods and on scrubland.

The berries can be harvested to make Elderberry syrup which can be used for flu symptoms because it contains flavonoids which are antioxidants that may help reduce fever and inflammation.

Historically, elderberry was crossed with plants like mulberry to create new varieties of vines. It has also been found that supplements containing elderberries have antihistamine actions similar to over-the-counter allergy medications without the side effects such as drowsiness or stomach upset most people experience when taking them.

Elderberry supplements also contain vitamins A, B and C so they're an all-around good supplement choice for your immune health.

Sources of Elderberry Extract: supplements, purple fruits (such as blueberries and blackberries).

Elderberry supplements are the most researched of all supplements that fight colds.

Elderberry supplements have been shown to be effective against influenza virus, respiratory syncytial virus (RSV), and HSV I & II.

In one study on 190 people who had been exposed to a cold virus and were thus likely to get a cold, supplements containing elderberry extract reduced the incidence of illness from 40% to 5%.

The supplements also shortened the duration of symptoms by about 4 days.

6. Immune enhancing properties of Probiotics

Probiotics is a term used to describe supplements that contain beneficial bacteria, yeasts and other microbes. This particular group of supplements has been shown to be essential in fighting colds among a host of other beneficial attributes.

A new study found that an 8-ounce bottle containing 126 billion live cultures helped reduce sick days in adults exposed to children who were suffering from colds. In just two weeks of drinking this probiotic drink, the average sick days that people took in the study decreased from six to two.

Probiotics have immune-enhancing and anti-inflammatory properties. The most convincing evidence of probiotics' beneficial effects on health has been shown for prevention or improvement of upper respiratory virus infections and associated cold symptoms, through laboratory studies documenting the involvement of leucocytes, epithelial cells, gut microbiota in the respiratory tract infections.

7. Immune health with Echinacea

Arguably the best-known natural treatment for fighting off viruses, Echinacea supplements have been linked to a number of benefits. While there is no definitive answer about how well they work in humans, more than 50 studies have been done on animals and most have shown positive results.

One study found that people who took echinacea supplements were able to reduce their number of sick days because of colds by 1.4 days, compared with those who did not take supplements. Some studies have shown that taking supplements may reduce the severity of some respiratory infections, such as bronchitis and pneumonia.

8. Prevent disease with Zinc

Zinc supplements can significantly reduce the effect of a cold.

In one study, people who took zinc supplements were able to reduce their number of sick days because of colds from 6 to 2 days, compared with those who did not take supplements. Some studies have shown that taking supplements may reduce the severity of some infections, such as bronchitis and pneumonia.

Sources of zinc: supplements, meats and fish.

9. Adaptogens that aid immune health

Adaptogens are dietary supplements that help the body adapt to stress.

Adaptogens can be useful for a number of reasons, from preventing colds and reducing the severity of respiratory infections to improving athletic performance and mental clarity.

Adaptogenic supplements come in many forms, including herbs, roots, mushrooms, lichens and tonics. Many people take them as tea or tablets while others prefer capsules or powders.

Some of the supplements that can act as adaptogens include astragalus, Asian ginseng, cordyceps, eleuthero root, holy basil and reishi mushrooms.

10. Antiviral effects of N-Acetyl Cysteine (NAC)

N-Acetyl Cysteine is a supplement that can help prevent colds. It does this by making it more difficult for the virus to attach to the cells in your nose and throat and cause you to get sick.

N-Acetyl Cysteine has been called an "antiviral supplement" because supplements that help prevent colds can also act against other viruses.

In the study "N-acetylcysteine inhibits replication of SARS coronavirus." The researchers concluded from their work that N-acetyl cysteine supplements can help prevent the SARS coronavirus from replicating in cells. They describe N-acetyl cysteine supplements as an "antiviral compound."

N-Acetyl Cysteine supplements are available in powder, capsule, and tablet form. A dosage of 200 milligrams to 500 milligrams per day (200 mg to 500 mg per day) is usually recommended to help the immune system. One study found positive effects from supplements given at 600 milligrams per day. The cost of N-acetyl cysteine supplements is relatively low, making supplements a very reasonable choice to boost your immune system and help prevent colds.

NAC supplements may also help to reduce the severity of symptoms if you do get a cold.

In conclusion TL;DR

With winter around the corner and temperatures dropping, we’ll all be feeling a little more susceptible to illness.

 Whether you’re trying to prevent or reduce the severity of respiratory infections caused by viruses such as colds, flu, bronchitis and pneumonia; supplements can help!  

Here are some of our favourite supplements that have been shown in studies to boost immunity:

• Zinc (which can significantly reduce the effect of a cold), 
• N-acetyl Cysteine supplements (helpful for preventing virus replication) and
• Adaptogens like leucocytes, epithelial cells and gut microbiota which aid immune health
• Vitamins C & D
• Elderberry

If you want first-hand advice on how these supplements work best or if you simply need help implementing them into your everyday routine, contact me for a personalized consultation.

Symptoms of vitamin D deficiency

Depression

Depression is not just a feeling - it has a physical effect on your body as well, which leads to more health problems. It can cause digestive problems like ulcers, vitamin deficiencies that lead to conditions like osteoporosis, and much more.

Seasonal affective disorder

The seasonal affective disorder is a type of depression that is linked to changes in the seasons. The seasonal affective disorder usually happens during the winter months and disappears during the spring and summer. The symptoms of the seasonal affective disorder are fatigue, weight gain, difficulty concentrating and feeling disinterested in activities that were once pleasurable.

Low bone mineral density (especially in the elderly)

Bone health is critical and vitamin D helps you absorb calcium and phosphorus! In fact, calcium supplements alone are not enough. To be absorbed into the body it needs vitamin D.

Muscle weakness

A common problem that affects many people. Muscle weakness can be caused by vitamin deficiency, certain medications and diseases.

Weight gain

Many people don't realize low vitamin d levels play a major role in weight gain. Vitamin D is important for your metabolism and physical activity levels. Vitamin D increases energy expenditure by up to 25%! This means vitamin d can help you maintain your ideal body weight!

Immune system weakness

Vitamin D helps regulate the immune system which means that vitamin d deficiency can lead to inflammation, which can cause obesity-related diseases such as cardiovascular disease or diabetes.

So, with these things in mind here are the ...

5 Things you should know about vitamin D!

One. Vitamin D is one of the most important vitamins for our body. This vitamin helps regulate cell growth and boost immunity in order to maintain a healthy body. Studies have shown that vitamin d deficiencies can lead to rickets, anemia, cardiovascular disease, diabetes mellitus type II (and other autoimmune diseases), depression and even some cancers.

Two. Vitamin D insufficiency is not a problem only in adults, but also in children and infants who are at risk for developing the aforementioned diseases as they grow up. Elderly people may especially suffer from vitamin d deficiencies because their skin synthesizes less vitamin D when exposed to sunlight than younger individuals do (vitamin D synthesis decreases with age).

Three. Vitamin D is a fat-soluble vitamin and it’s stored in the body for up to three months after ingestion. The liver can store vitamin d when it’s ingested from food or supplements. However, vitamin D deficiencies are still common due to poor dieting habits and minimal sun exposure particularly true for Canadians.

Four. Vitamin D is made by our skin when it’s exposed to sunlight and is also obtained from certain food sources like eggs, cheese, milk, fatty fish (salmon), etc. Vitamin d has been added into some foods such as orange juice so that people are able to supplement their vitamin intake.

Five. The best way to combat vitamin D insufficiency is by taking vitamin D supplements or eating foods rich in vitamin D. Vitamin D also aids in the absorption of other vitamins such as vitamin K (a vitamin that’s important to blood clotting) and vitamin A which plays an important role in eyesight.

Optimal vitamin D levels

Optimal vitamin D levels are determined by age and other factors, such as time of year. The following ranges represent the average vitamin D level for different groups:

- Newborns - 50 to 100 nmol/L (20–40 ng/ml)

- Children and teenagers - 45 to 60 nmol/l (18-30 ng/ml)

- Adults - 35 to 50 nmol/l (12.25–20ng/ml)

- Older adults and vitamin D deficient individuals in nursing homes - 20to 30nmol/L (less than 11ng/mL).

- UV ray exposure is the best way to obtain vitamin D, but vitamin d supplements may be used as well.

To maintain optimal vitamin D levels in Northern climates (such as Canada) you'll need vitamin D3 supplements. Before we talk about the best vitamin d supplement and runners-up, we need to review general guidance on dosage.

To maintain adequate Vitamin D levels throughout the year, the advised vitamin D3 supplement intake is about 600 - 1000 IU (international units). The vitamin D3 supplement dosage is different for everyone; it depends on age and other factors. Vitamin D3 absorption is best when vitamin D3 is taken with vitamin K.

Can you take too much Vitamin D?

You should always take vitamin doses within the recommended guidelines. This way you avoid vitamin d toxicity which includes different symptoms such as fatigue, nausea, vomiting, and headache. However, these are usually rare as many of us are deficient in Vitamin D - in my practice of 1,000+ clients I have never encountered this problem.

Best Vitamin D supplements.

The best vitamin d supplement is vitamin D3 because vitamin D3 is the most effective form of vitamin d supplement. It helps to maintain vitamin d levels throughout the year, especially during winter months.

You might have heard about vitamin D2 as well when looking for vitamin d supplements [D2 (ergocalciferol) and D3 (cholecalciferol)]. The difference is in the chemical side chains, but both are well absorbed in the gut. There is some debate about if vitamin D2 is as good as vitamin D3.

Most people say that vitamin D2 is more like a cause of vitamin deficiency, unlike vitamin D3 which has been shown to be healthy and helpful in maintaining optimal vitamin d levels throughout the year (research shows that vitamin D3 increases the level of vitamin D in your blood to a greater extent and for longer than D2 does).

Vitamin D3 comes in many forms. Tablets, soft gels, capsules, liquids, and mulsions. The latter two are great options for people who find tablets difficult to swallow. Note, Vitamin D isn't perfectly absorbed without vitamin K or another fat so make sure you eat your vitamins with some healthy fats.

Let me introduce you to my favourite and IMHO best Vitamin D supplements options from the many versions of this in dietary supplements. Because vitamin D supplementation is a critical aspect of well-being. I chose vitamin D supplements based on quality, vitamin D absorption and higher dose versions of the supplement.

Genestra D-mulsion 1000

D-Mulsion 1000 provides 1,000 IU of vitamin D3 per drop, emulsified in a base of extra-virgin olive oil. This form is excellent for two reasons: it is not as oily as some other drops and in a clinical study conducted on 55 vitamin D deficient participants, emulsified vitamin D3 had significantly greater bioavailability compared to a capsule-based supplement. (Source: seroyal.ca)

There is also the price: all you need is a drop-a-day and the bottle contains 30ml, which will easily last you a month, unlike some other options out there.

NFH Vitamin D3 SAP-180 capsules

Each capsule provides 1,000 IU of vitamin D.

In recent years, there have been many studies about human health and how vitamin D impacts it. It was once thought that a deficiency would have its impact only on the skeletal system, manifesting as rickets or osteomalacia. However, it has come to light that a suboptimal level of serum hydroxyvitamin D, known as an insufficiency, may contribute to a host of disease processes including cardiovascular disease, cancer, autoimmune diseases, and infections. (Source: nfh.ca)

CanPrev Vitmain D3 & K2 softgels

Each capsule provides 1,000 IU of vitamin D3.

Tropical vacations are something we might manage once a year, but what about the other 50 weeks? Vitamin D3 (cholecalciferol), is known as the “sunshine vitamin” because it is easily synthesized by the body when the sun’s UVB rays strike the skin. Vitamin D helps with the absorption of calcium and phosphorus to keep bones and teeth strong and protect against disease.

Vitamin K2 is a fat soluble vitamin essential for normal blood clotting and bone metabolism. There are three different forms of vitamin K: K1 (phytoquinone), K2 (menaquinone), which can be made by natural bacteria in the intestines, and K3 (menadione), a synthetic version of vitamin K. Clinical research has demonstrated significant protection of bone strength with the K2 form of vitamin K.

Menaquinone-7 (MK-7) is an effective activator of osteocalcin, the protein essential for calcium deposition in bone. It works synergistically with vitamin D3 to help influence mineral strength in bones and teeth.

CanPrev’s D3 & K2 has been reformulated with "K2Vital", a unique form of MK-7 that is soy-free, plant-sourced, and 100% trans form, yielding a pure, bio-active form of vitamin K2 MK-7. The D3 & K2 soft gels are suspended in a medium-chain triglyceride base made from organic coconut oil. Coconut oil is a stable fatty acid that enhances the absorption of fat-soluble nutrients, such as vitamins D and K.

Get the benefits of a sunshine vacation every day of the year with CanPrev’s D3 & K2 soft gels.

Available in 60, 120 and 240 soft gels. (Source: canprev.ca)

Final thoughts

Vitamin D3 is created by the sun. But it is tricky: you will need 15 minutes of midday sun exposure on the skin without any sunblock to produce vitamin D3 yourself (repeat several times a week). For those in offices, this is not feasible.

It's a vitamin that helps with calcium and phosphorus absorption, which keeps bones and teeth strong. Other Vitamin D benefits are: helping protect against disease, such as cardiovascular problems, cancer (reducing breast cancer risk; colorectal cancer risk; etc.), autoimmune diseases or infections.

You also get vitamin D from foods naturally. Here are some vitamin D3 food sources: eggs yolks (1 egg contains 10% of your daily vitamin d), mushrooms (100g contains 4%), salmon (100g contains 8%), oysters (100g contains 16%) and beef liver- 60% vitamin d).

For those who don't eat any of these foods often enough to get their required amount of vitamin D3 in one day there are vitamin d supplements available for purchase at most grocery, health food and online stores.

Vitamin d supplements vary in quality, potency in absorption. You do not want to pay any price for a low quality vitamin D supplement only to find out there is no benefit you are reaping from taking it.

Vitamin D supplements in this article are what is know as "professional grade", meaning they are made from well-researched and tested sources and also come in a form that is well-absorbed. You should also select the form of vitamin d supplements that is most appropriate to your habits. Some do well with oils, others prefer capsules.

I carry the best vitamin d supplements in my dispensary (tablets, drops and other forms). Contact Natalie to learn more about vitamin D options for your personal needs today.