Winter Immune Supplements
It’s that time of the year again, and in 2020 it has become even more important to prepare our immune systems for seasonal illnesses that will circulate in addition to covid-19. We have a winter supplement routine we add to our regular daily vitamins and some of our regular vitamins get a little extra dose.
Our normal daily supplement routine looks something like a high quality multi/mineral, vitamin D, and an omega 3 supplement (we use cod oil). We also use probiotics a couple times a week.
In the winter time when our immune systems need a little extra help we increase our vitamin D dosage. Where in the summer we may take 5,000IU daily in the winter we take anywhere from 5,000-10,000IU daily. Since we live in northern midwest our latitude only ensures adequate sun exposure to make significant vitamin D from about June-August. So supplementation in these types of areas is crucial. Vitamin D supplementation becomes even more important for people of color as melanin can block vitamin D absorption. Significant research has come out this year regarding vitamin D levels and the severity of Covid outcomes so in my opinion this may be the most important supplement of the year.
During this time of the year we also up our probiotic intake to daily. Probiotics are transient colonizers of the gut, they don’t take up shop permanently so consistent dosage here is key. Probiotics are strong modulators of the behavior and strength of your immune system and a well stocked microbiome can make it difficult for invading pathogens have any room to attach to your gut wall, ensuring they get swept out instead of making a home for themselves.
The last piece we add consistency in the winter is elderberry syrup. Elderberry has been used for years to strengthen immune responses. Newer research is suggesting there is evidence to support that as well. Elderberries are loaded with beneficial nutrients and antioxidants, and studies have demonstrated that they can shorten the duration and severity of colds and the flu from antiviral properties. The mechanism seems to include blocking viral protein attachment and entry to cells. Remember dried elderberries are not safe to eat so be cautious of pre cooked consumption. There are many store bought brands of elderberry but we prefer to make our own with this easy recipe!
Elderberry Syrup: *We usually make a double batch.
1/2 C dried elderberries
3 1/2 C water
1 Tsp cinnamon
1 Tsp ginger
1/2 C honey
Instructions: In a saucepan, bring everything except honey to a boil, reduce heat and simmer for 30 min. Strain the mixture and allow it to sit and cool. Once it has cooled off then stir in the honey well (heat can damage the delicate enzymes in the honey). Store it in glass bottles and serve daily. We give the kids about 2tsp a day and adults can take 2-4tsp daily.
There are of course other supplements that can boost your immune system and help keep viruses at bay like zinc and vitamin C that you may want to consider adding if you are prone to illness or are under additional physical or mental stress. Some research has now stated that supplementing N-acetyl cysteine (NAC) the precursor to glutathione, which is one of the body’s most potent antioxidants, may also improve covid related outcomes. That is NOT a guarantee that taking it will prevent you from contracting covid so please continue to take precautions but since many of these supplements are safe and non toxic it is generally regarded as safe to take them to help potentially improve outcomes if you did contract the virus.
Tweaking that winter routine can be a big help to give your body the tools it needs to stay healthy all winter long. Thats important this year and every year.
