COVID-19 NUTRITION & SUPPLEMENT GUIDE

Nutrition is a foundational component of health and keeping a strong immune system. Certain nutrients can be especially helpful when it comes to preventing and treating COVID-19


I am aware that some of the nutrients and foods below may be tricky to get during this period. We have access to some practitioner-only nutrition companies which are remaining open, and we are able to get some products sent directly to you. If you are unable to get these nutrients, don't stress- these are potentially helpful but not 100% necessary to stay healthy.

DISCLAIMER:  This information does not replace the government guidelines, which you can read at covid19.govt.nz. The most important precautions are to maintain the.good hygiene and distancing recommendations.  This guide is meant for educational purposes only, and does not constitute medical or nutritional advice or act as a substitute for seeking such advice from a qualified health professional.

 

RECENT UPDATES

Due to the recent research suggesting COVID-19 can begin in the nose, mouth and throat, zinc lozenges could be very useful in prevention. Life Extension Zinc acetate lozenges are the best for this purpose. You can use one per day as prevention, and one before/after any possible exposure. Use every 2 hours at the first sign of a sore throat or flu symptoms.


WHAT FOODS & NUTRIENTS CAN HELP MY IMMUNITY AGAINST COVID-19?

As COVID-19 has only appeared in the last 6 months, there is very little good  research on what is the best nutritional approach.  However, we do know the mechanisms of how the virus acts and what nutrients could possibly work.  Credit goes to Chris Masterjohn PhD for putting together these recommendations. Chrismasterjohnphd.com 

1.ELDERBERRY

  • 700-1000mg/day. (adults) for up to 12 weeks. Then reduce to 300mg when less threat

  • Use extract in form of syrup, lozenges or capsules

  • very effective against previous strains of coronavirus, so likely effective for COVID-19


2. ZINC 

  • Interferes with virus replication

  • Aim for 15mg zinc , 4x day from food or supplements. 

  • FOOD SOURCES: 1 OYSTER= approx 5 mg 100g BEEF= approx 5mg

  •  https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

  • Supplement forms= zinc methionine, glycine, gluconate, sulfate, citrate, and acetate

  • Zinc acetate lozenges also beneficial for prevention provide zinc to throat and mouth


3. COPPER

  • Needed to balance zinc intake. 

  • Aim for 1 mg for every 15 mg of zinc

  • FOOD SOURCES ARE BETTER THAN SUPPLEMENTS

  • FOODS:50g of cocoa/cacoa/85% dark chocolate= 2mg copper,  25mg spirulina = 2mg copper. 50g of sesame seeds=2mg copper

  • https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/

  • avoid excessive liver due to vitamin A content (see below)


4. GARLIC (ALLICIN)

  • Antiviral (although not tested against coronavirus)

  • 1 Clove garlic cut and exposed to air for 10minutes, eaten raw

  • OR 4 grams garlic powder mixed with water, exposed to air for 10minutes

  • OR 180 mg stabilized allicin supplement 

5. ECHINACEA

  • supports immune system and antiviral (no studies on coronavirus yet)

  • 500-900 mg/day in 4 divided doses (adults)

6. VITAMIN C

  • Recommend getting 150 mg/day from food sources, as the effects of higher dose supplements is unknown

  •  one serving (100 grams, or 3-4 ounces) of any of the following foods: green chilli peppers, yellow or green bell peppers, guavas, or currants.

  • You can obtain the same amount from two servings of any of the following: kale, broccoli,kiwifruit, red bell peppers, jalapeno peppers, red chilli peppers, mustard greens

  • Or,  three to five servings of any of the following: oranges,strawberries, pineapple, papayas, lemons, peas, cabbage, green cauliflower, Brussels sprouts,banana pepper, red or cayenne pepper, mustard greens, persimmons, kohlrabi, pummelo, turnip greens, balsam pear, taro leaves, drumstick leaves, longans, or litchis.

7. OTHER POTENTIAL HELPFUL SUPPLEMENTS

  • A recent study suggested that curcumin, green tea extract help with inhibiting COVID-19.  More research is needed in human clinical trials.

  • NAC could potentially help with lung health if someone does contract COVID-19



NUTRIENTS TO BE CAUTIOUS WITH

1. VITAMIN A & D 

  • supplementation could potentially increase chance of getting COVID-19 due to increasing ACE2 receptor

  • Recommendation to get through food sources only, and if eating liver limiting to 1 serving per week.

  • If supplementing, don't overdo it

2. CALCIUM

  • can also increase ACE2 receptors

  • limit to 1000mg.day of food sources

  • If supplementing, make sure balance with phosphorus at approx 1:1 ration

3. PROPOLIS

  • increases interferon, which could potentially make lung damage worse if infected with COVID-19


For more detailed information on the above,  you can purchase Chris Masterjohns report at chrismasterjohnphd.com/covid19 .


SOME GENERAL NUTRITION TIPS
 

  • There is no one size fits all when it come to nutrition.  Figure out what works best for yourself, and your family- given the unique circumstances.  Not everyone will have access to quality fresh foods, so just do the best you can and be kind to yourself!

  • Below is a guideline I use with clients.  Aiming for foods which have a higher nutrient density is a good approach. Think about it as target shooting. You are aiming for the center, but you aren't going to hit the middle all of the time.

  • Some foods such as dairy are good sources of nutrients, but many people are intolerant so you will need to customize this approach for yourself. 




Please feel free to contact me if you have any questions regarding the above,  or you would like to order some of the supplements listed (if in stock)

 

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