Vitamins C and D, zinc, copper… The vitamins, minerals, and trace elements necessary for maintaining and improving proper immune functions are often discussed these days. After all, strengthening the immune system and protection against pathogens and infectious diseases is of particular importance in the current, unprecedented epidemic situation. But to optimize our immune response, is a balanced, nutrient-rich diet sufficient, or do we need dietary supplements?
Dietary supplements and individual needs
In connection with this question, the problem arises: do the foods we eat meet our nutritional needs? If there is no disease, it is usually possible to meet these needs by following a varied and balanced diet, as long as it is accompanied by adequate physical activity. Eattaking a regular supplement is not necessary in this case. Unfortunately, the reality shows that many of us do not follow this “varied and balanced diet”.
Furthermore, there are still gaps in the correct definition of such a diet, while nutrient requirements are evaluated based on the average. It is every person has different nutritional needs, depending on their lifestyle, stage of life and health.
Thus, e.g. the assimilation capacity of the intestine, which changes with advancing age, and some medical conditions must also be taken into account. Due to several such factors, it can be said that a balanced diet is mostly not sufficient to meet individual needs. In this case, the nutritional supplement “steps in”…
Identification of nutrient deficiencies
In the context that a balanced diet should be the priority to avoid nutrient deficiencies, dietary supplements should be aimed at optimizing nutrition. The ideal solution is the identification of these deficiencies and then the corresponding, case-by-case supplementation, rather than the use of “all-in-one” vitamin-mineral mixtures. In this type of dietary supplement, the dosage of the ingredients is often insufficient and the associations show little synergistic effect (additional result).
Immunity-supporting, main micronutrients and dietary supplementation
Vitamin C: increases the number of white blood cells
This antioxidant vitamin is often spontaneously associated with protection against infectious diseases, including the disease caused by the coronavirus. After all, vitamin C has, among other things, a key “mission” in the operation of the immune system, namely in optimizing the protective function of white blood cells that fight pathogens. They are rich in vitamin C, e.g. various citrus fruits, yellow peppers, tomatoes, spinach, green salad, rosehips, cauliflower, and cabbages…
– Is it necessary to take it as a dietary supplement?
The body cannot produce vitamin C, therefore, its replacement is especially valuable in terms of prevention for people who have vitamin C deficiency for certain reasons. They most often consume few fresh fruits and vegetables, or smoke, are elderly, or suffer from chronic inflammation.
In addition, it is also needed by those who are exposed to significant oxidative stress (the cell-damaging effect of free radicals), e.g. they exercise intensely. The first reflex is, of course, to increase the consumption of fresh fruit and vegetables – preferably raw, because vitamin C is very sensitive to heat. Still, nutritional supplements can be useful if chosen well. Give preference to products containing basic forms of vitamin C, such as sodium or calcium ascorbate or ascorbic acid.
A dietary supplement tablet containing acerola extract and vitamin C can also be a good solution. Take an amount between 500 mg and 1 g per day, divided into several doses, because no more than 200 mg is absorbed in the intestine at once. However, we avoid products that associate vitamin C with iron: being harmful in excess, iron can only be taken in cases of proven deficiency.
Vitamin D: protects against respiratory infections
Vitamin D is primarily synthesized by the skin under the influence of the sun’s ultraviolet (UV-B) rays, and to a lesser extent, it is introduced into our body with food. (Vitamin D is abundant in e.g. fatty fish, egg yolks, milk, fortified cereals, calf’s liver… This essential vitamin plays an immunomodulatory role; it is the number one promoter of optimizing immune function.
– Is it necessary to take it as a dietary supplement?
In addition to old age, other predisposing factors to vitamin D deficiency can also be identified. These are e.g. winter periods with a lack of sunlight, regions with little sun, the number of hours spent outdoors, dark skin type, overweight and obesity, but also the female gender.
Since food is not a sufficient source of raising low vitamin D levels, supplementation is appropriate in the presence of these risk factors, and respiratory diseases of infectious origin, or co-morbidities with Covid-19. After 3 months of additional treatment, the reaction of the body must be evaluated, which is very different from individual to individual. The daily recommended amount varies between 1000-4000 international units to optimize the proper immune response, which also helps in the absorption of calcium.
Zinc: reduces viral replication
Like vitamin D, zinc is also an important supporter of the immune system, it is essential for the perfect functioning of the immune system and to maintain its ability to prevent viral replication (spread).
– Is it necessary to take it as a dietary supplement?
Zinc is mostly found in foods of animal origin and seafood. Thus, all those who consume little animal protein, or vegetarians and even more so vegans, risk zinc deficiency. But this also applies to people over the age of 65, to people taking certain medications, and to people who often drink alcohol. If these risk factors exist, the so-called in addition to checking the red blood cell zinc level, dietary supplementation may be justified.
A daily intake of 10-15 mg of zinc bisglycinate is recommended, but this amount should not be exceeded without medical advice, as it has a harmful effect.
Copper against free radicals
This trace element, which occurs in small quantities in our body, also participates in the proper functioning of the immune system. In a physiological dose, it optimizes the defense system that binds free radicals.
– Is it necessary to take it as a dietary supplement?
Since the body’s need for copper is relatively low and this trace element is present in many foods, copper deficiency rarely occurs. Therefore, supplementation does not seem to be necessary, since copper has a pro-oxidant (promoting cell oxidation) effect in large doses.
Quercetin: enhances the effect of zinc
Quercetin, present in many fruits and vegetables, is a powerful antioxidant belonging to the flavonoid family. For example, onions, apples, berries, tea fruits and cruciferous vegetables are abundant in it. Quercetin is the subject of various scientific studies in the fight against Covid-19, but the experiments are conducted exclusively under controlled conditions, using the “in vitro” method. In the context of the coronavirus, it represents the antioxidant of choice, especially because it strengthens the effect of zinc, inhibiting the virus’s ability to infect cells and virus replication.
– Is it necessary to take it as a dietary supplement?
By consuming the best organic fresh fruits and vegetables, we can seasonally replenish our bodies with immune-boosting antioxidants and take advantage of the “nutritional matrix” effect of nutrients (when nutrients optimize their effect on each other). However, given the current pandemic situation and if we consume few vegetables and fruits, quercetin supplementation may be warranted. A daily intake of 1 g is recommended, divided into 500 mg portions during lunch and dinner.
Source: Galen
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