COVID-19 Wars part 6. Return Of The New Hope.

An ounce of prevention is worth a pound of cure.
Benjamin Franklin.

Strong body, strong immune system. Supplements aid when needed. — To fight off COVID, you need some guns.

Last time we briefly covered antioxidants and supplements. This is the main supplemental prevention list. To get the most out of this list, best foods and a supplement form with dosages are listed. If none are listed, follow the manufacturer’s recommended dosage. Cautionary notes are listed as well please heed them. All links posted are non-affiliate links. I get zero commission from them, only your unbridled joy and happiness. A few more important notes.

The Following Are For Prevention Only! Do Not Use Any While Sick Unless It Is Specifically Stated!

On with the list These common vitamins and minerals act like antioxidants in the body. Some people require more of some nutrients compared to others. Food is usually adequate, but every percentage point counts. Pick a few, use your discretion, to take on a daily basis. Do not buy the whole list and take it everyday. Less is more even during the coronavirus stay at home bore.

Vitamin C

Everyone knows this one. It helps protect from infection and is water soluble. It enhances immunity by supporting the thymus, a major center of immune function.Vitamin C also prevents glutathione, the master antioxidant from being used up.[1]

For preventative purposes, you can get adequate sources from food. If you are concerned, you may supplement, but respect and follow the rules to glean its power. During an infection use a higher dose. Harder to accomplish this with only food.

Food sources:

Camu Camu berry(highest source)
Broccoli
Cabbage
Sweet red bell peppers
Rose hip tea
Citrus
Strawberries.

Preferred supplemental form: Lipospheric/liposomal ascorbic acid or buffered ascorbic acid.

Preventative dose: 200-500mgs a day. Can go up to 2000mgs a day if needed.
1000 mgs is a good solid number for most people daily.
During infection a larger dose is recommended. Start at 2000mgs and spread it throughout the day. Can increase to bowel tolerance.

CAUTION: Vitamin C in high doses can cause diarrhea.

Avoid vitamin C supplementation if you have

Chronic kidney disease
Hemochromatosis
Gout
History of kidney stone formation.
Avoid if you take coumadin.

Birth control pill users, corticosteroid takers, and aspirin swallowers may need more than the average person.

Vitamin E

Works hand in hand with vitamin C.[2] Vitamin E reduces oxidation damage and protects thymus like vitamin C.

High food sources include

Almonds(raw) and other nuts
Olive oil (cold pressed)
Avocado
Coconut oil (cold pressed)

If supplementing, Alpha-tocopherol is the most bioactive form. D-alpha tocopherol taken with food is ideal.

Preventative dose: 200-500 IU

CAUTION: Avoid more than 1000IU a day as headaches can occur and blood clotting may be affected,

Vitamin A and Carotenoids.

Highly essential for immune function.[3] It manages mucous membranes and the skin layer. This aids in expelling or destroying the virus. Water soluble form or micellized form may be best. Preferred form is retinol as it is more bioavailable.

Best food sources:

Organ meats (liver, kidney)
Red meats
Eggs
Fish
Butter

Preferred supplemental form: Retinol

Preventative dose: 5000-25000 IU or 1500-7500 mcg best taken alongside fats

During illness: can take 150000IU/15000mcg short term.

CAUTION: Avoid high doses for an extended period of time (several months at 50000 IUs or greater). May cause liver issues among other things.

Carotenoids do not convert very well into retinol, but may still reduce oxidative stress in body.

Best Food sources

Green algae (spirulina, chlorella)
Carrots
Sweet potatoes

Preferred supplemental form: Broken cell wall Chlorella tablets

Preventative dose: 25000-300000IU daily.

CAUTION: You may turn orange from consuming high amounts. Stop consumption and it will reduce.

Vitamin B2

Helps to metabolize and breakdown other foods. It activates other B vitamins as well as vitamin E. Usually low levels of this vitamin is associated with low antibodies (B-cells remember?)

Best foods:

Organ meats (liver, heart, kidney)
Eggs
Red meat
Dairy.

This one is easy to deplete.

Vitamin B6

As with the previous one, lower levels are associated with lower antibodies. This vitamin is more like an antioxidant than the others.

Best foods:

Organ meats
Red meat
Milk
Eggs
Seafood
Grains
Bananas
Avocados
Nuts
Seeds

Preferred form: pyridoxal 5 phosphate

Preventative dose: 50-100 mgs

Take alone on an empty stomach for best results.

CAUTION: Long term supplement use can cause nerve damage.

Vitamin B12

A necessary vitamin for food processing. Low levels are associated with impaired immunity.[4]

Best foods:

Meat
Fish
Eggs
Milk
Milk products like cheese

Preferred form: methycobalamin

Preventative dose: 1000-2000mcgs daily

Selenium

A mineral necessary to produce glutathione (master antioxidant).[5] It converts oxidized fats into less harmful fats (preserves antioxidant status). It helps the thyroid and removes mercury from the body reducing the burden on the body. Selenium will stimulate phagocytes, cell eaters, and T-cells to action.[6][7] A dose of 200 mcgs will increase natural killer cells.

Best foods:

Kidney
Fish
Brazil nuts

Supplement Preferred form: selenomethionine or selenium picolinate.

Preventative dose:200mcgs

CAUTION: Do not take long term without health professional overviewing. Blood work may need to be done to assess adequate levels.

Zinc

VIP mineral. Zinc is necessary for superoxide dismutase, an antioxidant produced in the body. It maintains T-cells and assists the thymus (immune center).[8][9]

Best foods:

Oysters
Fish
Seafood
Meat
Pumpkin seeds

Supplement

Preferred form: Zinc gluconate or Zinc picolinate

Preventative dose:25 mg a day

CAUTION: Do not to exceed 150 mgs a day. Can cause copper depletion and depress immune function especially above 300 mgs.

Secondary nutrients

These are heavy hitters that help and assist. The second line of defense from the antioxidant group. Some are phytochemicals, others are amino acids. All are found in food at adequate levels. These aid in prevention. Pick 1-2 to take daily. No need for all of them.

COQ10 (Coenzyme Q10)

Found in mitochondria. A strong antioxidant that may energize you. It enhances immunity by stimulating Phagocytic activity.[10]

Best foods:

Organs (specifically heart)
Red meat
Fish (sardines)
Nuts
Cereal bran (grain husks, not the box stuff)

Supplemental preventative dose: 30-90mgs taken alongside fats for absorption.

CAUTION: Those who take blood pressure meds may need more.

Lipoic acid

Lipoic acid “recycles” other antioxidants like Vitamin C and E.[11] Unlike other antioxidants, it is water or fat soluble, take alongside either. It can also help remove heavy metals.[12]

Best foods

Red meat
Organs (liver kidney)
Spinach
Broccoli

Supplemental preventative dose: 25mg-100 mg with meals

Quercetin

A VIP antioxidant. It increases natural killer cell activity and is antimicrobial to some extent.[13]

Best foods:

Apples(with skin)
Onions(outer most layers)
Black tea
Fruits
Veggies
Herbs

Supplemental preventative dose: 400mg 2-3 times daily

Proanthocyanins(pycnogenol)

First found in pine tree bark, then later in grape seeds and skins. Also found in bilberry and elderberry. This has a much stronger antioxidant activity than vitamin C and E.[14]

Best foods:

Grapes
Blueberries
Cranberries
Black currants
Apples
Pomegranates

Preferred supplemental form: Pycnogenol

Preventative dose: 50-100 mgs

Antioxidant amino acids

The Immune system is mostly protein. Using proteins gives more building blocks to the immune army so they can flex their muscles.

Whey

Whey will boost glutathione levels.[15] It isn’t just for bodybuilders. A few caveats are present with this one.

Preferred form: Low temperature, non-acid processed (raw) Whey protein concentrate. Cow or goat is fine.

Preventative dose:30gs a day or more as needed.

CAUTION: Avoid if you have auto immune disorders. Avoid whey protein isolate or heat/acid processed whey as the immune boosting benefits are absent in isolate and destroyed by heat or acid. Start slow if you have issues with dairy. Immediately stop taking if issues occur.

Arginine

Boosts nitric oxide production and opens blood vessels. Arginine works on immune system by Increasing natural killer cell activity and stimulates the thymus gland.[16]

Best foods:

Meat
Fish
Nuts
Chocolate

Supplemental preventative dose: 500-1000g daily, works best with ornithine at half the amount of arginine.

Lysine

This amino acid reduces calcium excretion.

Best foods:

Dairy
Fish
Meat
Legumes

Supplemental preventative dose:1-2 grams daily.

Cysteine

Assists in detoxification by increasing glutathione production.[17][18]

Best food:

Meat
Fish
Chicken
Lentils
Oats

Supplemental preferred form: N-acetyl cysteine

Preventative dose: 200-500mg a day

During illness 500-1500 mg a day.

CAUTION: Add additional copper and zinc while taking. Take alongside Vitamin C to avoid kidney stones formation.

Glutamine

Helps repair the intestinal lining and raises white blood cell count. Works in conjunction with N-acetyl cysteine to make glutathione.

Best foods: cook gently or steam to preserve glutamine content.

Meat
Fish
Eggs
Cabbage
Brussel sprouts

Supplemental preferred form: powder extract or tablet

Preventative dose: 500-2000mg a day. 4000-8000 if exercising heavily or heavily stressed.

CAUTION: Avoid if kidney failure or liver failure/cirrhosis is present.

Glutathione

The master antioxidant. It protects cells from damage and assists in detoxification of harmful substances. Higher levels are indicative of better health. Eating methionine raises levels. This is because part of the formation of glutathione requires adequate B vitamins and glycine (derived from collagen sources) only after the body has met it’s need for methionine. The excess converts into glutathione. Vitamin C preserves glutathione for when it is really needed.

Best food:

Liver
Whey protein
Asparagus
Avocado
Broccoli
Cauliflower
Bok choy

Avoid depleting substances where possible

Alcohol
Drugs (prescription, legal and illegal)
Toxins

Supplemental preferred form: liposomal

Preventative dose :500mgs a day. May take more when ill.

Enzymes

Not an antioxidant, but enzymes help in immunity. Enzymes breakdown harmful toxins. They assist in tissue repair and inhibit viral replication. Enzymes are present in fermented foods, raw plant food and raw animal products (raw milk/cheese, raw egg yolks).

Cooking lowers enzyme count in foods. Lightly cooked food is better as some enzymes are intact. A raw food diet is not ideal. Excessive raw food increases mold and bacterial counts in the digestive tract. Another excellent choice for enzymes is juicing.

If juicing, drink immediately. Oxidation will lower the value you get from the juice. Choose veggie juices over fruit juices to lower the impact on blood sugar. A large enough blood sugar drop stresses the body and suppresses the immune system. Juicing is a great source for enzymes, but a poor one for phytochemicals.

Phytochemicals are secondary nutrients present in plants. Quercetin, mentioned above, is one and lycopene is another. Blending is preferred for phytochemicals since they are located in plant fiber. Lightly steam veggies then place into a blender (high speed preferred) and blend. Consume like a soup. Use ferments like a condiment, such as salsa, for antioxidants and phytochemicals.

Still need supplements for enzymes? Enzymes come in capsule form. Select phytochemicals are found in supplement form, but most are obtained from food. More on that in the next post.

Enzymatic supplement recommended: Proteolytic (Wobenzym) is best for improving immune function.

Dose: 4 tabs three times daily 1-1.5 hours before food.

The next post will cover more preventative methods you can implement to give you a wide net of protection from anything thrown (or sneezed) at you.

Don't throw things at people. Especially not coronavirus. — Headgear, check. Sneeze into elbow, check.

The Following Are For Prevention Only! Do Not Use Any While Sick Unless It Is Specifically Stated!

Vitamin C

Vitamin E

Vitamin A and Carotenoids.

Vitamin B2

Vitamin B6

Vitamin B12

Selenium

Zinc

Secondary nutrients

COQ10 (Coenzyme Q10)

Lipoic acid

Quercetin

Proanthocyanins(pycnogenol)

Antioxidant amino acids

Whey

Arginine

Lysine

Cysteine

Glutamine

Glutathione

Enzymes

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