Vitamin D and other immune boosters may help fight off COVID-19

Chances of getting COVID-19 are as high, or higher, than they've ever been during the pandemic, but there are simple steps people can take to be prepared if the virus strikes.

Research suggests that Vitamin D may play a role in the severity of COVID-19 cases. "I've read a couple of studies that specifically show that morbidity goes up directly with COVID with low levels of Vitamin D," said Dr. Janine Malcolm, a naturopathic doctor and licenced acupuncturist at Niwot Natural Medicine.

"Most people are extremely low in D, even people that get outside," she said. "What a lot of people don't know is Vitamin D is a cofactor in your detox system. Toxins in our environment are higher than they've ever been, so most people I see are going through their Vitamin D faster than they used to. Sunshine does help with Vitamin D, but most people need to supplement. Vitamin D is also good for your bones, it's good for your muscles, it's an antidepressant; it's good for your emotions. It's really good for your immune system and its anti-inflammatory."

Malcolm isn't the only one praising Vitamin D -- numerous studies have been done or are underway. She recommends 2000 - 5000 IU per day. The vitamin needs to be combined with fat to be well absorbed by the body, so she recommends forms of D that are liposomal, or combined with oil. Malcolm discourages dry tablets which may contain a lot of binders and fillers.

The quality of the supplement also matters since the FDA does not regulate supplements. Malcolm recommends getting it from reputable retailers like Pharmaca, quality health food stores or naturopaths like herself. Some over-the-counter brands she likes are Vital Nutrients, Pure Encapsulations and Quicksilver Scientific, based in Louisville. She said Nordic Naturals makes a good chewable Vitamin D for kids. Vitamin D is also found in sunshine, several species of fish, and egg yolks.

Along with Vitamin D, Malcolm said other immune boosters are Vitamin C, zinc and Vitamin A, which is antiviral. Quality multivitamins provide extra insurance to go with eating a clean diet that's low in sugar and alcohol. She said organic foods can be less taxing on kidneys and the liver.

Lifestyle also matters. She recommends that people get plenty of sleep and keep stress down with restful activities that engage the parasympathetic nervous system like meditation, walking, yin yoga and listening to music. "When your parasympathetic system is activated, your immune system goes up. Your sympathetic nervous system, which is your fight or flight, depletes your immune system through higher cortisol levels."

Exercise matters too. "The best exercise is the one that you'll keep doing," she said. Getting the heart rate up and sweating can release toxins. If it's hard to break a sweat, she suggests taking hot baths. Better yet add epsom salts which are antimicrobial and help relax the nervous system and muscles. Malcolm encourages people to shower at the end of the day, "If you come in contact with the virus, just washing your whole system before you go to bed is a good thing."

And then there is mental health. "The most important thing for your immune system is just to be happy and to smile and be grateful for what you do have," Malcolm said.

Of course, avoiding the virus is the first line of defense - limit contact outside the home, stay at least six feet apart, wash your hands and wear a mask. "I get that we're tired of it, but we all need to do our part," she said. "As a community, we can show we care about each other and wear a mask to help ourselves and everyone around us."