Basic Nutrients Needed During COVID-19 – Invite Health Podcast, Episode 64
Invite Health Podcast, Episode hosted by Amanda Williams, MPH
On today’s episode, I am going to cover some common questions that keep coming up when it comes to the Coronavirus; talking about things like, “what should I be taking everyday?”, “how often or how much should I take them?” and more. Let’s make sure you are doing the right thing to support your immune system during this very trying time.
Your COVID-19 Supplement Routine
The basics include Vitamin C, Vitamin D, and Zinc. These are very important for your immune system, especially when you think about viruses and exposure to viruses. So many different studies are focused on using Vitamin C injections in certain patients that have contracted COVID-19. There is also a bunch of information on Zinc for bolstering the immune defenses, as well. We know these three should be part of your daily supplement routine.
How often should I take them?
First, let’s look at Vitamin C. This is a very important antioxidant in the body that plays a key role in fending off oxidative stress and is very important for wound healing. Vitamin C plays a clear role in your immune defenses. My recommendation that you want to be somewhere in the range of 3000mg per day. For many, you can take 1000mg, 3x per day. Now, Vitamin C is a water soluble vitamin, so you can take this with or without food. For individuals that have a sensitive stomach, you may prefer a buffered form of Vitamin C.
Zinc in lozenge form allows for the mineral to coat the back of our throats. We know that respiratory virus can attach to the mucus membranes, so you want to make sure you have adequate Zinc that coats the mucus membrane. My recommendation on Zinc Lozenges is one per day. However, being that we are all trying to heighten our bodies immune defenses, I would advise you take two lozenges per day, maybe one in the morning after breakfast and the other after dinner. But can you get too much Zinc? The clear answer is yes – you can have too much Zinc that may create a problem with your Copper, which plays a role in red blood cell production. So the safest and most effective way to ensure you do not create a Cooper deficiency is to take a superior multivitamin that contains Cooper, 2mg is sufficient.
Have a healthy breakfast, then take your Zinc Lozenges, your Vitamin C and your daily Multivitamin.
Healthy Lifestyle Changes
Adhering to a Mediterranean Diet can provide you with all of the nutrition you need, including vitamins, minerals, healthy fats and more. For breakfast, eggs with vegetables like avocado is best. An organic yogurt with berries and granola. A healthy breakfast can help you optimize your immune defenses.
Other antioxidants include:
- NAC, 2 capsules per day
- Vitamin D, most people need between 1000-5000ug per day (must have blood levels tested)
- EGCG from Green Tea and White Tea Extract, 2 dropperfuls twice a day in water
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