By LAURA LEONARD
Doctor of Chiropractic
Los Alamos
Following are anti-viral supplements to supercharge your immune system:
Vitamin D – has been researched extensively and a deficiency significantly impacts the function of our immune system. Viral infections tend to peak in the winter because the days get shorter and the sun is less intense which causes a decrease in our bodies ability to maintain healthy levels. You might be deficient if you have a darker complexion, wear sunscreen all the time or spend most of your time indoors. Levels can be tested through routine bloodwork at your yearly physical. Twenty minutes a day of sun exposure or a daily supplement depending on geographical location will help boost your levels.
Zinc – has specific antiviral effects because it blocks receptors in the epithelial lining of the nose that viruses attach to when they are infecting the body. Research studies have demonstrated that Zinc can significantly decrease the intensity of a cold virus if it is taken within 24 hours of symptom onset. Take 30mg/day for the duration of cold symptoms and 15mg/day for prevention.
Vitamin C – or L-ascorbic acid helps boost the activity of T-cells, a type of white blood cell that fights infections. T-cells also have the ability to recognize pathogens that have made us sick in the past ensuring that we continue to build immunity throughout life. Vitamin C can be found in whole foods like citrus fruits, kale, broccoli, sweet potatoes, berries and peppers. At the first sign of the sniffles, you can boost your vitamin C intake to 500mg/day with a supplement through the duration of your illness. Vitamin C isn’t stored in the body and amounts over 1000mg per day may cause digestive upset.
Quercetin – found naturally in elderberry, red onions, berries and green tea. Quercetin has been shown in multiple studies to block virus entry into cells. Quercetin also acts as a decongestant by decreasing the thickness of mucus. Quercetin also is useful for seasonal allergies because of its antihistamine effects in the body. 150mg of Quercetin can be taken daily for prevention and increased to 500mg/day if you have viral symptoms.
Dr. Laura Leonard has a BSc in Neuroscience and is a Doctor of Chiropractic. In practice for 20 years, she has joined Dr. Lenz and Dr. Savoia at the Los Alamos Chiropractic Center. Her practice focuses on posture and performance using a combination of soft tissue release, adjustments and exercise recommendations. She also coaches patients on nutrition, self-care and body awareness. Los Alamos Chiropractic Center is in the Mary Deal Building on Trinity Drive.
