immunity support

Natural antivirals for the COVID era & beyond

Looking to support your body’s immune system to better resist viruses this cold and flu season?

Consider a host of botanical and nutritional strategies.

Nutrition: The First Line of Defense

Nutritional integrity is the foundation of immune resistance. Vitamin A is fundamental in maintaining the mucous membranes and cells of the respiratory system. These tissues are the first physical barriers against airborne viral contagions. Vitamin A insufficiency impairs immunity by impeding regeneration of mucosal barriers damaged by infection and by diminishing the function of key immune cells. Vitamin A is also needed for adaptive immunity, which is critical in the development of herd immunity, a long-term anti-COVID-19 strategy. A modest daily dose of vitamin A is 5,000 international units (IU).

Vitamin C is an essential factor in antiviral immune responses, especially against respiratory infections. When vitamin C is lacking, the concentration of viral cells in the lungs after infection is much greater, leading to greater risk of death. When vitamin C is given, it increases antiviral immune responses at the early phase of infection through increased production of numerous immune responses that fight infection. One key finding is that having sufficient vitamin C levels prior to infection slows viral replication. Anthony Fauci, MD, director of the National Institute of Allergy and Infectious Diseases, has suggested 1 to 2 grams for general immune support. A modest dose of vitamin C, especially during flu season, is 2,000 milligrams (mg) twice daily.

Vitamin D: A systematic review that included 25 high-quality studies concluded that vitamin D supplementation reduced the risk of acute respiratory tract infections. Numerous analyses of severity and deaths associated with COVID-19 demonstrate that those with the lowest serum vitamin D levels suffer the most. There is also evidence that vitamin D supplementation reduces the severity of COVID-19 infections.

Dr. Fauci takes an undisclosed amount of vitamin D as part of his immune-supportive strategy. Assessing serum D levels is a relatively standard test that can be provided by most physicians. Serum vitamin D levels between 20 ng/mL and 50 ng/mL are considered adequate to provide an immunomodulatory effect.

Zinc: Research provides evidence for the antiviral activity of zinc. This is especially important for the elderly, who are most susceptible to COVID-19. Zinc impairs the replication of a variety of viruses, including flu and SARScoronavirus. Additionally, zinc decreases the cytokine storm associated with serious COVID-19 infections, and reduces mortality associated with pneumonia, which is a frequent complication of advanced COVID-19. A typical supplemental dose of zinc is 20 mg.

Herbal Helpers

If symptoms emerge, hit them hard with botanicals that exhibit antiviral activity, such as echinacea and elderberry. This is key: If you do nothing while waiting for a diagnosis (which can take days), the virus replicates. Taking immune-stimulating botanicals as soon as symptoms occur helps to stop viruses and reduce symptoms.

A Final Word

Combined with nutritional and botanical supplementation, practices such as hydration, rest, staying active, and nasal rinses and gargles (both of which rinse away viral particles), are among the most important antiviral strategies to employ. ●

SELECTED SOURCES “Association of vitamin D status . . . with COVID19 test results” by D.O. Meltzer, JAMA Network Open, 2020 • “COVID-

19: Is there evidence for the use of herbal medicines as adjuvant

symptomatic therapy?” by D. Silveira et al., Frontiers in Pharmacology, 8/20 • “Efficacy of zinc given as an adjunct to the treatment of severe pneumonia . . .” by L. Wang and Y. Song, Clinical Respiratory Journal, 5/9/17 • “Inhibitory activity of a standardized elderberry liquid

extract against clinically-relevant human respiratory bacterial

pathogens and influenza A and B viruses” by C. Krawitz et al., BMC Complementary & Alternative Medicine, 2011 • “Role of vitamin A in the immune system” by Z. Huang et al., Journal of Clinical Medicine, 9/6/18 • “The role of zinc in antiviral immunity” by S. Read et al., Advances in Nutrition, 7/19

Roy Upton, RH, DipAyu, has been working professionally as an herbalist for almost 40 years. He is trained in Ayurvedic, Chinese, and Western herbal traditions and is the president of the American Herbal Pharmacopoeia.

the A B Cs of vitamin D

It is estimated that as much as 40 percent of the US population may be deficient in vitamin D, a vitamin whose benefits continue to be discovered.

Basics of Vitamin D

Vitamin D is a fat-soluble vitamin that works as a hormone in the body. It is found in two forms in the diet, D2 and D3. The recommended daily intake of vitamin D is 10 mcg (400 IU) for infants under 12 months, 15 mcg (600 IU for teens and adults), and 20 mcg (800 IU) for adults over 70 years old. Food sources of vitamin D include dairy milk, fortified cereals, and fatty fish such as salmon, tuna and mackerel. Research suggests that most Americans do not consume the recommended levels in their diets.

Vitamin D can also be produced in skin that is exposed to sunlight without sunscreen. Studies in the US have demonstrated that approximately 20 percent of children under 12 years of age have a vitamin D deficiency. This rate rises to 50 percent in African American children. It is believed this may be due to more video games and indoor activities, and less time spent doing outside activities in the sun.

Benefits of Vitamin D

Bone Health. Vitamin D is best known for its function in bone health, helping to promote calcium absorption. People who have low vitamin D levels may develop soft, thin and brittle bones, a condition known as rickets in children and osteomalacia in adults. A large women’s health study showed that supplements of calcium and vitamin D reduced the rate of hip fracture by nearly 40 percent.

Immune Health. Vitamin D is needed to balance the immune system and to activate immune defenses. A deficiency of vitamin D results in certain cells of the immune system not properly reacting to and fighting off serious infections in the body. The result can be increased autoimmune conditions as well as an increased risk for infection.

Mental Health. Low vitamin D levels have been linked to higher risk of dementia. Studies have shown that increased vitamin D levels, through sun exposure or supplementation, improve cognitive function in the elderly. Recent research also found a link between seasonal affective disorder, or SAD, and a lack of vitamin D from low exposure to sunlight.

Respiratory Health. Deficiency of vitamin D may play a role in respiratory health. Research suggests that vitamin D helps both by reducing inflammation in the lungs and enhancing the immune response against respiratory pathogens.

If you haven’t had your vitamin D levels checked, talk to your doctor about getting it done. It is the most accurate way to determine the level of vitamin D you should be taking each day. ●

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