Staying healthy is something we always think about, but the past few weeks I'd say have everyone a little worried since for many of us the number of people we personally know who have gotten sick is definitely increasing, including people who have been vaccinated. We aren't physicians, but from the research available, we definitely feel like everyone should be taking vitamin D, zinc, vitamin C (in the Ester C form), quercetin, and maybe melatonin. Those are all supplements that have been used and recommended for immune and respiratory health for years, and we'd say it's especially important to keep up on that supplement regimen now.
Vitamin D is a vitamin that’s made in our skin in response to sunlight, but most people are not getting much sun on their skin in the cold weather, which is why our vitamin D levels are usually a lot lower in the winter. Research on Covid patients has found that people who had the lowest levels of vitamin D levels had much more severe illness, which no one wants, so supplementing is a simple way to keep yourself healthy (it’s a tiny, inexpensive pill). Vitamin D is also helpful for bones and calcium absorption, so it’s always a favorite supplement of ours.
Zinc is a mineral that’s also great for the immune system, and most people aren’t getting nearly enough zinc in their diets. Zinc has been shown in research to have a protective effect against respiratory viruses but it also appears to have a regulating effect on the immune system, helping to prevent inflammation and also helping the body’s response to the Coronavirus.
Vitamin C helps to enhance immune cell functioning, and the Ester-C form has been shown to stay active in the body longer than regular vitamin C. It’s also a non-acidic form of vitamin C that’s gentle on the stomach.
Quercetin is a plant compound found in many fruits and vegetables. It’s often used for allergies, but it also has potent antioxidant and anti-inflammatory effects in the body and has been shown to be beneficial against viruses. Part of why it works so well is that it’s been shown to can calm down the body’s overactive inflammatory response to viruses as well as helping to prevent viruses from replicating in the body.
Melatonin is usually known as a sleep supplement, but research has shown that melatonin can help with regulating the immune system and has anti-inflammatory effects. One recent large-scale study found that melatonin significantly reduced the risk of death in Covid patients that had been intubated and has also been recommended as a supplement to reduce the severity of Covid symptoms. For immune health we’d suggest using a time-release form before bed and also starting with a lower dose like 2-3 milligrams a day (sometimes if a person starts taking a higher dose without using melatonin previously, they can have sleep disturbances or strange dreams). Here’s a great study on melatonin and Covid-19.
Things are a bit crazy at the moment, but I think we all need to remember that this won't last forever; we just need to get through it.