Nutrients to protect against respiratory viruses

Zinc

• Antioxidant, anti-inflammatory and antiviral, balances the immune response during infection

• Up to 50% of people have sub-optimal zinc status

• Supplementation helps the body protect against viral entry through the nose, throat and lungs

by strengthening the integrity of epithelium and improving mucociliary clearance

• Supplementation decreases viral replication, preserves antiviral immunity, lessens the risk of hyper-inflammation, has potential to reduce lung damage via antioxidant effects

• Take with an ionophore (such as quercetin) to increase effects

Dose: 25 mg/day

During infection: 50-75 mg/day for 1-2 weeks

Vitamin D

• Modulates innate and adaptive immune responses, boosts mucosal defences, dampens excessive inflammation and has antiviral properties via reducing viral entry into cells

• Very few foods contain significant amounts of vitamin D, so adequate exposure to sunlight is essential. Adults have vitamin D deficiency, with the rate of deficiency much higher in winter

• Low vitamin D status increases the risk of viral respiratory infections and severity of

Symptoms

Dose: 1000-5000 IU/day, or higher if deficiente

Vitamin C

• Antioxidant, anti-inflammatory, required for optimal cellular immune function, reduces tissue

damage associated with immune responses via antioxidant activity

• One of the most important antioxidants for the lungs where it protects against free radical damage due to inflammation and free radicals in the environment

• During acute infection, body requirements go up significantly as immune cells draw on vitamin C stores

• Recycles other antioxidants such as vitamin E and quercetin

• Many people don’t meet the daily requirements for consuming adequate fruit and vegetables so are at risk of sub-optimal vitamin C status

Dose: 500 mg-1 g/day

During infection:Up to 6 g/day, in divided doses throughout the day

Quercetin

• Antioxidant, anti-inflammatory, has a broad range of antiviral and immunomodulatory activities

• Is a zinc ionophore6, which means it enables more zinc to enter cells, thereby increasing the effects of zinc without increasing the dose to inhibit viral replication

• Quercetin and vitamin C used together exert synergistic antiviral actions due to overlapping antiviral and immunomodulatory properties; also vitamin C recycles quercetin thereby amplifying its effect

• Usual diet contains less than 100 mg/day – therapeutic levels are above 400 mg/day

Dose: 400-600 mg /day

Absorption improved with black tea