Why take supplements?
How do supplements fortify the immune system?
Which vitamins and minerals are most essential?
Even the most health-conscious person can’t rely on nutritious food alone to maintain a strong, virus-resistant body. Maybe you’ve even tried faithfully to follow the U.S. Recommended Daily Allowances by eating two to three servings of fruits, three to five servings of vegetables, and six to eleven servings of grains every day. You probably discovered quickly how good intentions can be overrun by the demands of daily life.
Face it: We live hectic, on-the-go lives in which we don’t always eat the right foods. That meal of a hamburger and french fries is justified as a time-saver as we dash from here to there. That ice cream sundae is regarded as well-spent bonding time with our child or grandchild. Or, we oversleep and skip breakfast.
Now more than ever, we need vitamin and mineral supplements to make up for nutrients lacking in our diets. In fact, supplements do more than simply overcome nutritional shortfalls. Scientific research indicates that certain key supplements can make you healthier by keeping your immune system operating at its very best.
Supplements also provide you with large amounts of essential vitamins and minerals that would be nearly impossible to obtain by eating food alone. Let’s say you want to stave off a cold. You look for a food source loaded in vitamin C, known to boost immune systems and duel viruses. One orange contains about 70 mg of vitamin C. But in order to fortify your immune system against cold viruses, you would need to take about 3,000 mg of vitamin C daily. That translates into eating forty-two oranges a day!
The example of the orange-for-colds illustrates the vital role that vitamins and mineral supplements play in our lives today. This chapter will explore how supplements work and which ones you should focus on for specific viral conditions. I’ve provided information on scientific studies that validate the need for supplements. I’ve also given you recommended intakes based on age.
Please let me re-emphasize that the road to good health starts with a good diet. I’ve outlined some nutritional strategies in Chapter 5. In addition to the vitamins and minerals I’ve spotlighted in this chapter, I also encourage you to take a high potency multivitamin without iron (unless you have been diagnosed with iron-deficiency anemia).
Your immune system requires a host of vitamins and minerals to function optimally. As mentioned earlier, even the healthiest eaters among us are often deficient in one or more important nutrients.
In a recent scientific study, nearly 12,000 American adults were polled about their eating habits. They were questioned about what they ate during a typical twenty-four-hour period.
The results indicated that
• 41 percent did not eat any fruit,
• 72 percent did not eat any fruits or vegetables rich in vitamin C,
• 80 percent did not eat fruits or vegetables rich in vitamin A, and
• 82 percent did not eat cruciferous vegetables.1
In a study conducted by the U.S. Center for Food Safety and Applied Nutrition, the dietary intakes of eleven nutritional elements for different age groups were assessed. The results?
• All ages were below established levels for copper.
• Six of the eight groups were deficient in magnesium.
• Five groups didn’t receive enough calcium and zinc.
• Teenage groups, on average, were deficient in seven nutrients.
• Women failed to meet levels in five nutrients.
• Men were below levels in four nutrients.2
As you can see from these studies, most people can use some nutritional supplemental support. Without adequate supplies of certain vitamins and minerals, our natural defense system weakens.
Vitamins are organic compounds your body uses as helpers in various metabolic processes. Each of the thirteen known vitamins has specific health roles. But in terms of military ranking, the top generals in battling viral infections are vitamins A, C, E, and some of the B vitamins.
Vitamin A takes on a defensive role by producing special enzymes that are constantly on seek-and-destroy missions against viruses that manage to get inside your body. Ironically, you need vitamin A to live, but you can’t produce it on your own. Only plants and specific animal sources like liver contain the ingredients for vitamin A. That’s why vitamin A supplements are so important.
Vitamin A enters your body as the vitamin itself and through precursors known as carotenoids. In total, scientists have identified more than 600 carotenoids. The most famous one is beta carotene, the source of the orange color in carrots. Carotenoids got their name because they were first isolated from carrots about a century ago! These compounds are found in colored fruits and vegetables as well as in green plants, legumes, grains, and seeds. They enhance thymus gland function and increase interferon activity.
Vitamin A roles: This versatile vitamin is one of your immune system’s truest allies. Among its many functions, vitamin A
• maintains the health of your mucus membranes and epithelial tissue (plus their secretions), which line the respiratory and digestive tract;
• enhances the response of white blood cells and antibodies to viruses;
• stimulates the production T cells;
• supports proper thymus cell function which, in turn, ensures proper Tcell function; and
• is necessary for normal cell division.3
People who are deficient in vitamin A are very prone to viral illnesses. One Long Beach, California, study involving children infected with measles indicated that 50 percent of them were deficient in vitamin A.4 In a separate study on children, scientists found that infant mortality rates decreased by 50 percent among children who had the measles and were given vitamin A supplements daily.5
Children infected with the respiratory syncytial virus (RSV) have also been helped with vitamin A supplements because of an improved immune response to this respiratory tract infection. In short-term use (and with the guidance of your family physician), you can safely give your child 25,000 IUs of vitamin A, without toxic consequences, to eradicate this virus.
In a study among people with AIDS, scientists noted that they often lacked sufficient levels of vitamin A. This shortage may lead to a decreased amount of T helper cells.6
Dosages by age: The following table provides the recommended daily value intake of vitamin A by age group. Remember, this is the baseline, based on the minimum amount required for a healthy individual.
Age Infants 1–3 years 4–6 years 7–10 years Females, 11 and older |
Daily Value (in international units) 1,875 2,000 2,500 3,500 4,000 |
Males, 11 and older |
|
Health preventative dosage: 5,000 to 15,000 IUs of vitamin A for adults daily. Or, 25,000 to 50,000 IUs daily of the mixed carotenoid blend.
Viral infection-fighting dosages: 10,000 to 100,000 IUs for infants and children for three to five days maximum. For adults fighting acute viral infections, between 50,000 to 300,000 IUs daily, not to exceed five days.
Caution: Daily dosages of vitamin A should not exceed 5,000 IUs if you are pregnant, unless prescribed by your family physician. High dosages for children must be supervised by a doctor.
Food sources of vitamin A: Once you start taking supplements, don’t let them replace food, which contains a lot of valuable nutrients. Here are some excellent food sources containing vitamin A: carrots, sweet potatoes, whole milk, kale, collard greens, parsley, spinach, squash, mangoes, apricots, peaches, liver.
Teamwork. That sums up the value of B vitamins. In total, the vitamin B squadron consists of thiamin, riboflavin, niacin, biotin, pantothenic acid, B6, folic acid, and B12. All eight serve as coenzymes to enzymes that dispense energy from proteins, carbohydrates, and fats. All are water-soluble, which means they are directly absorbed into the bloodstream and travel freely throughout the body. Excess amounts are excreted.
The B vitamins are crucial for a properly functioning immune system. Specifically, riboflavin, B6, folic acid, and pantothenic acid are all necessary for the production of antibodies. B6 is particularly important, since the primary food sources for it are grains and vegetables, two areas in which not everyone meets the RDA levels. Having a B6 deficiency can decrease your thymus hormone activity and reduce of the number and activity of lymphocytes and antibodies.7
Roles of B vitamins: These vitamins
• help cells produce energy;
• reduce stress;
• are involved in many metabolic pathways;
• produce antibodies;
• help build new cells to deliver oxygen and nutrients; and
• are needed by phagocytes to function properly.
Scientists estimate that up to 35 percent of people infected with HIV are deficient in vitamin B12.8, 9 These people would benefit from extra vitamin B supplementation.
B Vitamin |
Recommended Daily Values (in milligrams and micrograms) |
Thiamin |
1.5 mg |
Riboflavin |
1.7 mg |
Niacin |
20 mg |
B6 |
2 mg |
B12 |
6 mcg |
Folic acid |
400 mcg |
Biotin |
300 mcg |
Recommended dosage: You can obtain a daily supply of the B vitamins by purchasing a quality multivitamin product. (See also the table on page 106.)
Viral infection-fighting dosages: An extra 50 to 100 mg B complex can be helpful for those under stress or needing therapeutic dosages.
Caution: Single B vitamins, when needed, should be prescribed by practitioners of nutritional medicine.
Food sources of B vitamins: Here are some valuable sources of foods containing B vitamins and other essential nutrients: fortified corn flakes, watermelon, sunflower seeds, lean ham, cottage cheese, milk, eggs, shrimp, spinach, broccoli, navy beans, okra, asparagus, and turnip greens.
In the world of supplements, vitamin C is the ultimate loyal soldier, ready to sacrifice itself to save the body. Known scientifically as ascorbic acid, vitamin C is probably the most studied vitamin in the world.
Medical experts debate vitamin C’s impact on ridding the common cold, but no one doubts this vitamin’s antiviral effect and ability to fortify the immune system. Over twenty double-blind studies have demonstrated that vitamin C decreases the duration of the common cold or, at least, reduces the severity of symptoms. Since vitamin C is non-toxic, it would make sense to rely on it as a cold-fighting supplement.
Two-time Nobel laureate Linus Pauling, Ph.D., regarded as the father of the vitamin C movement and author of the bestseller Vitamin C and the Common Cold, spent his lifetime conducting studies to support vitamin C’s role in enhancing the immune system. He took 12,000 mg of vitamin C in his orange juice every morning and lived to be ninety-three.
Because it is a water-soluble vitamin it is vulnerable to heat, alkalinity, and exposure to air. Supplies of vitamin C can be rapidly depleted within the body during times of extreme physical and emotional stress. Chemical pollutants, including cigarette smoke when exposure is prolonged, can also rob the body of vitamin C. Some medical experts estimate that one cigarette depletes 250 mg of vitamin C. A study in the Journal of Nutritional Health stated that physiological, chemical, emotional, and psychological stress significantly increase the urinary excretion of vitamin C.10–12
Vitamin C roles: This vitamin
• serves as an excellent antioxidant, ridding the body of dangerous free radicals;
• increases white blood cells in number and accelerates their activity levels;
• increases interferon;
• stimulates antibody response;
• activates thymic hormone secretion;
• helps form collagen and strengthens connective tissue; and
• metabolizes hormones in the adrenal glands to fight stress.
Age or Type |
Daily Value (in milligrams) |
0–6 months |
30 |
6–12 months |
35 |
1–3 years |
40 |
4–10 years |
45 |
11–14 years |
50 |
15 and over |
60 |
Pregnant females |
70 |
Lactating females |
95 |
Smokers |
100 |
Dosages by age and type: The RDA for vitamin C is quite minimal.
Preventation: For optimal health I recommend 500 to 1,500 mg daily of vitamin C.
Viral infection-fighting dosage: Among the aggressive forms of natural medical treatment of hepatitis and AIDS is vitamin C delivered intravenously, according to Robert Cathart, M.D. For the treatment of hepatitis and AIDS, Dr. Cathart recommends intravenous doses of vitamin C between 40 g (40,000 mg) to 100 g (100,000 mg) daily.
Dr. Cathart and other physicians also believe intravenous doses of vitamin C are necessary to cure hepatitis as well. He has shown that these high dosages of vitamin C can substantially improve hepatitis in two to four days and clear jaundice (yellowing of the skin) within six days.13–16
For acute infections I recommend taking vitamin C up to bowel tolerance. Take higher doses of vitamin C until diarrhea begins, then cut back to a dosage that does not cause this symptom. This range differs for everybody. The dosages should be divided in amounts of 1,000 mg every two to three hours. For severe infections like Hepatitis, intravenous vitamin C is recommended, to be administered by a physician. For individuals sensitive to vitamin C (especially people with citrus and acid food sensitivity) I recommend use of a non-acidic form of vitamin C called “Ester C.”
Caution: How much vitamin C is too much? The method of determining the proper dose for the treatment of disease, by increasing gradually to bowel tolerance, will determine this. Although it is hard to take too much vitamin C, levels 30 times or higher than the Daily Value can lead to cramps, diarrhea, and, possibly, kidney stone formation.
Food sources of vitamin C: Good sources include Acerola cherries, chili peppers, kale, parsley, collard greens, broccoli, oranges, cantaloupes, strawberries, papayas, and mangoes.
Unquestionably, vitamin E is the most important fat-soluble antioxidant. Just as its cousin vitamin C is effective against to the common cold, vitamin E has been hailed for its tremendous benefits in maintaining the cardiovascular system. Inside cell membranes, it exerts antioxidant effects against pollutants.
But among its many other duties, vitamin E also enhances and protects the immune system. It delivers protection for the thymus gland and white blood cells, and helps support and protect the immune system during chronic viral illnesses.
Vitamin E roles: This vitamin
• acts as a super antioxidant;
• is required for phagocyte and antibody activity;
• improves the immune system by protecting red and white blood cells;
• aids in cellular respiration;
• protects lungs from pollutants;
• protects lipids; and
• helps heal scar tissue.17
Dosages by age and type: The RDA for vitamin E is quite minimal.
Age or Type 0–1 year 1–10 years Males, 11 and older Females, 11 and older Pregnant females |
Daily Value (in international units) 4.5–6.0 9.0–10.5 15.0 12.0 15.0 |
Lactating females |
18.0 |
Preventation dosage: I recommend taking 400 to 800 IU daily. Make sure to use a natural source of vitamin E, known as d-alpha tocopherol. Synthetic sources are not as effective.
Caution: If you are on a blood-thinning medication like coumadin, check with your physician first before using.
Food sources of vitamin E: You can find plenty of this vitamin in polyunsaturated plant oils, nuts, whole grains, vegetable oils, and green leafy vegetables.
Minerals are inorganic elements that always keep their chemical identities. Once minerals enter your body, they stay there until excreted. They cannot be converted into energy as protein or carbohydrates can. Once selenium, always selenium.
Major minerals such as calcium, phosphorus, and magnesium are found in large quantities in your body. Trace minerals, (such as iron, selenium, and zinc) as their name implies, occur in small amounts.
Small but mighty, that’s the motto for this trace mineral. It acts as an antioxidant and is very necessary to prevent viral infections and enhance immune function. A deficiency of selenium is an invitation to viruses to replicate and thrive.
A 1994 study by Kiremidjian-Scumacher et al., examined individuals with normal levels of selenium in their blood. Scientists then had this group take 200 micrograms of selenium supplements daily. This added amount of selenium resulted in an astounding 118-percent increase in the ability of lymphocytes to kill tumor cells and an 82-percent increase in natural killer cells to destroy cancer cells and various pathogens.18
Selenium is like a foot soldier belonging to the antioxidant defense system of the body.
• supports white blood cell function;
• acts as an antioxidant; and
• supports thymus function.
Dosages by age and type:
Age or Type |
Daily Value (in micrograms) |
0–6 months |
10 |
6–12 months |
15 |
1–6 years |
20 |
7–10 years |
30 |
Males, 11–14 |
40 |
Males, 15–18 |
50 |
Males, 19 and older |
70 |
Females, 11–14 |
45 |
Females, 15–18 |
50 |
Females, 19 and older |
55 |
Pregnant females |
65 |
Lactating females |
75 |
Preventation dosage: I recommend adults take up to 200 micrograms of selenium daily. For children, the amount is 1.5 micrograms for every pound they weigh.
Viral infection-fighting dosages: Take 400 micrograms during a viral infection and 200 micrograms as a preventative dosage.
Caution: There is no need to take high dosages of trace minerals such as selenium. Higher than recommended dosages can result in toxic symptoms. Fortunately, cases of severe selenium toxicity are rare in the United States.
Food sources of selenium: You’ll find rich amounts of selenium in clams, crabs, lobsters, oysters, whole grains, wheat germs, Brazil nuts, oats, and bran.
This mineral really gets around. Essentially, every cell in your body contains zinc, with the highest concentrations in bone, the eyes, and the prostate gland. Think of zinc as the body’s workhorse. It is involved in more than 300 enzymatic reactions.
Zinc roles: This mineral
• keeps the thymus gland functioning properly;
• keeps white blood cells functioning properly;
• fights cold viruses;
• maintains healthy skin;
• assists platelets in blood clotting; and
• protects the body from heavy metal poisoning.
People who exercise often, drink large amounts of alcohol, are under a lot of stress, or vegetarians are prime targets for zinc deficiency. Why? Zinc levels are easily lost through sweat and urine. Low levels of zinc can lead to decreased T lymphocytes, lower thymic hormone, and decreased white blood cell function. Fortunately, zinc supplementation can reverse these effects.19
Dosages by age and type:
Age or Type |
Daily Value (in milligrams) |
Infants under 1 year |
5 |
1–10 years |
10 |
Males, 11 and older |
15 |
Females, 11 and older |
12 |
Pregnant females |
15 |
Lactating females |
19 |
Preventation dosage: Adults should take 15 to 30 mg daily as a prevention against disease.
Viral infection-fighting dosages: Take 50 mg daily.
Caution: Taking excessively high amounts of zinc—2 grams or more—may lead to diarrhea, vomiting, fever, and exhaustion.
Food sources of zinc: Good sources include oysters, shellfish, fish, red meat, whole grains, legumes, nuts, and seeds.
Coenzyme Q10 is a vitamin-like substance with a science-fiction-sounding name. Nicknamed CoQ10, it acts as a powerful antioxidant and is necessary for energy production within cells. Its main job is to convert food into energy.
Coenzyme Q10 roles: This substance
• increases antibody production;
• improves macrophage activity;
• boosts energy production within cells;
• serves as an antioxidant;
• strengthens heart muscles; and
• transforms food you eat into energy for your body.20
Dosage by age: There is no Recommended Daily Value established for coenzyme Q10. However, I advise adults to take 30 to 120 mg of coenzyme Q10 daily as a health promoting dosage.
Viral infection-fighting dosage: 100 to 300 mg daily.
Caution: This is generally regarded as a safe and non-toxic nutrient.
Food sources of coenzyme Q10: Found in oily fish, organ meats, whole grains, and peanuts.