Keeping your immune system in tip-top shape

Shelves that are usually filled with vitamins and other supplements, ran empty in some places as soon as it became known that the country had recorded its first Covid-19 case.

But, says Dr Angelique Coetzee from the South African Medical Association, “No supplement or diet will cure or prevent disease”. At the same time, studies have shown that without enough of the essential nutrients your body needs, your immune system will suffer, Coetzee added. This includes studies showing that deficiencies of vitamins C and D are more commonly found in people with infections, including pneumonia.

A multivitamin such as the DS 24 ( a multivitamin and mineral daily supplement with 24 micronutrients to help strengthen the body’s natural systems), zinc and vitamin C, as well as lysine (sourced from eating enough meat of chicken or turkey breast, soy, shellfish, eggs, tuna legumes and lentils) daily, is Coetzee’s advice.

She further suggests ingesting 1 000 mg of vitamin C daily, but if you are ill, increase the daily dosage to three times 1 000 mg per day, since vitamin C is a powerful antioxidant that can strengthen your body’s natural defenses.

Zinc in sufficient amounts has shown some evidence of reducing the length of some viral infections when taken right away. Studies have shown this using zinc lozenges, syrups, and tablets. The body needs zinc to create white blood cells that fight infections. However, overdoses can do more harm than good, and this, along with all supplements, should be taken with the consent of your doctor.

Melissa Conrad Stöppler, MD and medical editor at MedicineNet agrees, saying: “The nutrients that seem to relate to immunity include vitamins A, C, D, and E, and the minerals zinc, selenium, and magnesium. There are, however, no immunity ‘silver bullets’ and your body can’t function at its best without the basic building blocks it needs to do so properly.

Coetzee said that eating a diet of fresh, whole foods in reasonable amounts is the best way to get your daily dose of vitamins, including the healthy antioxidants found in a variety of fruit and vegetables. “Should you not enjoy a healthy variety, you may be missing out on important vitamins, minerals, and other nutrients,” she said, adding that a diet rich in antioxidants has been linked to a host of health-promoting, disease-fighting activities in the body.

Sometimes food cannot provide enough of a certain nutrient. In these cases, supplements can be useful in supporting your natural immunity.

Sometimes it may boil down to details. How much are you taking? What quality of supplement are you using? Not all supplements are of high quality, or even contain the ingredients they claim to, Coetzee said.

Scientific evidence is fairly clear – your body needs adequate vitamins and minerals to maintain your immune defenses against a wide variety of infections, including Covid-19. But more is not necessarily better, whether you are young or old.

Exercise and reducing stress can reinforce your immune system and overall health.

“Being stressed-out leads to increased levels of suppressor T- cells, which suppress the immune system. When this branch of the immune system is impaired, you are more susceptible to viral illnesses including respiratory conditions like colds, flu, and the novel Coronavirus infection.” You can reduce stress through breathing exercises, meditation, working out, talking to a therapist, getting out into nature and getting enough sleep.

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