There’s a lot of misinformation circulating as of late around supplements, nutrition, and immunity. Our dietitians cut through the BS so you don’t have to.
Q: Can supplements prevent you from getting sick?
A: Vitamins and other nutrients alone aren’t going to stop you from contracting a sickness or cure you of one. Instead, it is best to look at them as a very important building block to support a strong immune defense system.
Q: What supplements should I be taking for immunity?
A: As always, focus on food first and then continue taking your Baze supplements as normal to support your essential nutrient levels, while will thereby support your immune system.
Q: So no megadoses then?
A: Just as too little nutrients are not ideal, neither is too much. Some over-the-counter immune support medications provide high doses of vitamin C, zinc, or both.
It is important to note that BLIND supplementing any nutrient, especially vitamin C and/or zinc, can be extremely dangerous.
- Too much vitamin C can lead to negative side effects, such as digestive issues and kidney stones. In fact, most people do not need to take vitamin C supplements because vitamin C is found in most fruits and vegetables. Typically, a glass of OJ or a cup of strawberries or broccoli provides enough vitamin C for the day. Anything else, you will simply excrete through your urine and unfortunately waste your money on.
- Zinc, like all nutrients, has a tolerable Upper Intake Level (UL) (the maximum daily intake unlikely to cause adverse health effects) which is 40 mg per day. Many zinc immune-boosting supplements have about 30 mg per serving. Therefore, if you are also consuming zinc in your diet, you may be exceeding the UL entering zinc toxicity. Zinc toxicity can lead to nausea, vomiting, loss of appetite, abdominal cramps, headaches, diarrhea, and more.
Q: What foods should I be eating?
A: A nutrient-dense diet is your best bet. Copper, selenium, omega-3, vitamin A, vitamin C, vitamin D, vitamin E, and zinc are some of the nutrients that play the largest role in immune health. Check out this quick list of foods high in these essential nutrients.
Q: What other immune tips do you recommend?
A: There’s a lot of simple things you can do to support your body’s natural defense system, including:
- Wash your hands frequently using this method.
- Avoid touching your face to reduce the risk of spreading germs to your mouth, eyes, and nose.
- Stay hydrated with water and other fluids.
- Enjoy protein with each meal and snack such as chicken, fish, turkey, tofu, and beans.
- Incorporate some fermented food products for probiotics (healthy bacteria) in your diet such as yogurt, kombucha, and sauerkraut.
- Include garlic and onion in your dinner for the prebiotic (food for your healthy bacteria) support.
- Practice hobbies that decrease stress.
- Go on walks in the fresh air.
- Aim for 7-9 hours of sleep. L-theanine may be supportive of this endeavor. Email your dietitian at firstname.lastname@example.org if you want to add l-theanine to your daily packs.