Supplements to Support the Respiratory System
There are a few symptoms we all dread every fall and winter: shortness of breath, coughing, tightness in the chest. Flu, colds, and COVID-19 can spread rapidly during these months making it a crucial time to take steps to protect your respiratory system.
While there are many ways you can avoid exposure and combat the symptoms once you have one of these illnesses, few of them are as simple as adding supplements to your routine. These vital nutrients are a simple way to bolster the immune system. Simple supplements have been shown to do many things to combat respiratory illnesses, including reducing likelihood of getting sick, reducing the severity of symptoms when you do get sick, and even reducing the length of time you stay sick.
Everyone wants to avoid getting sick so you can get the most out of the beautiful fall and winter weather, and these supplements may be the ticket to a happier, healthier fall and winter season.
(note: if you are experiencing any severe acute health symptoms, call 911 immediately. Always consult with a healthcare professional before adding a new supplement to your diet.)
Vitamin C and Vitamin D
Vitamin C and Vitamin D are two of the most easily recognized vitamins. Vitamin C is commonly found in things like citrus and is a powerful antioxidant. Vitamin D is synthesized in the skin with exposure ot the sun. These vitamins offer a number of benefits for the immune system, and are essential for good health year-round.
Here’s the thing about vitamin C and vitamin D: we aren’t typically eating a lot of citrus and sitting out in the sun once the temperature gets below 75 degrees, so it’s common for people to become deficient in these vitamins. This deficiency can weaken the immune system right when we need it to be the strongest.
You can typically get your recommended daily intake of Vitamin C through a cup of strawberries— 75mg for women, and 90mg for men. Supplements, however, are generally in the 500mg range, but note it is important to not exceed 2,000mg of vitamin C per day unless advised by a medical provider. Vitamin C has been shown to increase antioxidant levels and be effective against influenza and upper respiratory infections.
Typical recommendations for vitamin D are between 15 to 20 mcg (600-800 IU) daily. Supplements can range from 25 mcg to 125 mcg (1,000-5,000 IU). Studies have linked Vitamin D deficiency to an increased risk of respiratory infections and suggest that adequate Vitamin D levels can enhance cellular defense and repair mechanisms, and may be effective at reducing the progression of COVID-19 from colonization to illness.
Elderberry
We’ve written about elderberry before in a spotlight on our elderberry syrup kits, but it’s worth highlighting it again. Elderberries are loaded with antioxidants, iron, and Vitamins A and C. Studies have shown that, if you do get sick, elderberry syrup can help reduce the length of time your symptoms last. In one study, 93% of flu patients saw an improvement in symptoms after just 2 days, compared to 6 days for patients taking a placebo.
Elderberry syrup can also be beneficial in reducing the severity of coughs and congestion, in particular symptoms caused by a lower respiratory infection. Data also suggests that elderberry is effective in reducing the severity and duration of symptoms of COVID-19.
Zinc
Zinc is another essential mineral for a healthy immune system that should be consumed on a daily basis. Which is easy to do, as it is found in a variety of foods, including red meat, chicken, chickpeas, and seafood. Oysters are the most abundant source of zinc, with around 32 milligrams of zinc per 3-ounce serving. The next closest is beef, with only 3.8 mg per serving. The recommended daily amount of zinc is 11 mg for men, and 8 mg for women, so that’s a great boost from one food.
If you don’t want to eat an oyster a day, a zinc supplement will be the best option. Most supplements you will find on store shelves will give you 30mg of zinc per pill. Make sure that you do not exceed the recommended dose per day— it isn’t recommended to take more than 40mg of zinc in a day for an extended period of time.
Zinc is shown to support the cellular function of the immune system, including modulating the innate and adaptive immune system, as well as potentially reducing virus replication and attachment, making it effective in preventing viral infections and reducing their severity. Zinc has shown that it is effective in reducing the risk of lower respiratory infection.
Maintaining Good Respiratory Health in the Fall
While supplements can provide valuable support to the immune system, they are just one piece of the puzzle for maintaining respiratory health. A healthy diet and regular exercise will do wonders to improve your respiratory function, and give your body what it needs to fight off viruses and infections. It can be tempting to relax on fitness routines and indulge on unhealthy foods throughout these months, but remember: the body is an interconnected system, and we need to support it in every way we can throughout the entire year. Even something as simple as jogging or walking the block will help keep a baseline cardiovascular fitness level that will help your immune system immensely if you do develop any respiratory illness symptoms.
If you have any questions about these supplements or other options to support your immune system, feel free to schedule an appointment to discuss your options with us in the clinic. We wish you all a healthy and fun autumn and winter!
Sources:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1099132/nutrients
https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
https://www.mayoclinic.org/drugs-supplements-vitamin-c/art-20363932
https://academic.oup.com/cid/article/78/5/1162/7479707
https://link.springer.com/article/10.1007/s10787-023-01169-1#