Kim Ferguson, Pharmacist
It’s that time of the year. No, not pumpkin spice season. It’s the time of year that we would normally be talking about the upcoming cold and flu season. This year will be a little different because we are still dealing with COVID-19. The good news is that many of the same recommendations apply to both. Observe the 3 W’s -Wear a mask, Wash your hands, Watch your distance. The key to a good immune system starts with proper nutrition, quality sleep, and stress management.
For optimal health, remember to eat healthily and stay hydrated. Drink water instead of sugar-sweetened beverages. Eat plenty of fruits and vegetables, and limit the intake of salt, sugar, and fats. Whole grains are preferred over processed foods.
While these recommendations are ideal, for many, it is not realistic. Some popular daily supplements to support your immune system are listed here; supporting references are available by request.
Vitamin C – 600mg
Vitamin C is a well-known potent antioxidant that has been studied for years for its immune-supporting benefits. Through its antioxidant functions, vitamin C has been shown to protect important immune cells.
While most mammals are able to synthesize vitamin C, humans cannot. Even more, exposure to smoke, pollution, radiation, heavy metal exposure and high-stress lifestyles all can deplete your body’s vitamin c levels.
Vitamin D3 – 2,500 IU
In recent months, Vitamin D has grown in popularity for a good reason. Our bodies make Vitamin D from sunlight, however, due to limited exposure to the sun, many Americans are now deficient in this essential vitamin.
Studies have shown that low vitamin D levels have immunologic effects that cause a significant decrease in immune function, affecting respiratory health. Vitamin D has been shown to boost the immune response of natural compounds that protect us against pathogens.
Zinc – 25mg
Zinc is an essential mineral that recently has gained a lot of attention for a healthy immune response. Individuals with low zinc levels have shown below normal immune activity that can be corrected by zinc supplementation.
Studies show that zinc can directly support the body during immune system challenges and can help support healthy respiratory function.
N-Acetyl-L-Cysteine (NAC) – 600mg
N-acetyl cysteine (NAC) is an amino acid that boosts antioxidant function and is commonly used as an agent to help clear sinus and airway congestion caused by mucus overproduction. N-acetyl cysteine is one of the few antioxidants found to raise glutathione levels. Maintaining adequate levels of glutathione is important for the health of the respiratory, hepatic, and immune systems.
Quercetin – 250mg
Quercetin is a powerful bioflavonoid that supports the immune system, providing anti-inflammatory, antihistamine and antiviral properties.
Visit Kim’s Pharmacy for any questions, wellness or lifestyle recommendations, or prescription services that you need. KimsRx also carries a product with all these ingredients.