New diseases such as the coronavirus Covid-19 and influenza viruses are unfortunately always present, and epidemic outbreaks occur regularly. In the event of an infection, a healthy and strong organism usually has no difficulty in fighting off the virus. Even in known coronavirus cases, there are courses of the disease that are mild and completely unproblematic for humans.
Only research into diseases in countries with high poverty levels has brought the importance of a balanced, vital substance- and mineral-rich diet for a well-functioning immune system to the center of attention. Interestingly, increasingly poor dietary habits in the Western world are causing an increase in so-called diseases of civilization. Correcting nutrient deficiencies is therefore an intelligent strategy if you want to do more for yourself, your organism, and especially your defenses.
Vital substances that support a healthy immune system
Vitamin D:
Vitamin D is of central importance for the body's immune system. A low vitamin D level is associated with an increased susceptibility to infections. Various studies suggest that people with lower vitamin D levels are more likely to contract upper respiratory tract infections. A 2012 study found that administering 1,200 IU of vitamin D per day to young children reduced the risk of contracting the flu. Systematic evaluations of several studies on the daily intake of vitamin D supplements have shown that vitamin D protects against respiratory diseases.*
(Sources: * Zhou, W. & Zuo, X. & Li, J. & Yu, Z. (2016). Effects of nutrition intervention on the nutritional status and outcomes of pediatric patients with pneumonia. Minerva Pediatrica 68 (1): 5-10. Aranow, C. (2011). Vitamin D and the immune system. Journal of Investigative Medicine 59 (6): 881–886.
Ginde, A. & Mansbach, J. & Camargo, C. Jr. (2009). Association between serum 25-hydroxyvitamin D level and upper respiratory tract infection in the Third National Health and Nutrition Examination Survey. Archives of Internal Medicine 169 (4): 384–390.
Urashima, M. et al. (2010). Randomized trial of vitamin D supplementation to prevent seasonal influenza A in schoolchildren. The American Journal of Clinical Nutrition 91 (5): 1255–1260.
Bergman, P. & Lindh, Å. & Björkhem-Bergman, L. & Lindh, J. (2013). Vitamin D and respiratory tract infections: a systematic review and meta-analysis of randomized controlled trials. PloS one 8 (6): e65835.)
Selenium:
Selenium is an essential mineral and an important cofactor in glutathione production. Glutathione, a tripeptide, is produced by the body in the liver and is considered a master antioxidant because it performs important tasks in all defense mechanisms in the organism. As the most important antioxidant, glutathione protects against free radicals. Selenium is important for hormonal balance and antioxidant defense, and it compensates for oxidative stress in the body. Viral infections often produce a higher number of reactive oxygen species (ROS). To combat the increased occurrence of ROS, the body reacts with an agitated antioxidant defense system, which in turn triggers oxidative stress.
In this context, we must not forget that this entire chain reaction of the body—or nature—is very clever; the organism learns the "perpetrator profile" of the invaders, so to speak, and makes itself immune for future viral replication. This entire defense and stabilization process costs the organism strength and energy; it is therefore understandable that a viral infection increases the demand for certain vital substances like selenium.
Vitamin C:
Vitamin C is arguably the best-known antioxidant. Animals produce the vitamin themselves in response to stress, but humans lost this ability over the course of evolution, meaning we must obtain vitamin C through our diet. Vitamin C helps to convert used—i.e., oxidized—glutathione back into active glutathione.
Based on a large meta-analysis, regular intake of vitamin C does not prove to be preventive against colds, but it can shorten the duration of colds (by 8% in adults and 14% in children) and alleviate potential severe symptoms.
For athletes who take vitamin C regularly, the likelihood of catching a cold is reduced by half compared to those who do not take vitamin C. (Source: Hemilä, H., & Chalker, E. (2013). Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews 31 (1): CD000980.)
Study: Vitamin C and the flu
A 1999 study of 463 students showed that a megadose of vitamin C can be helpful in treating the flu. In this study, 1,000 mg doses of vitamin C were administered hourly for the first six hours immediately after the onset of flu symptoms, followed by the same amount three times daily on the second day.
In the test group with the flu and colds, symptoms were reduced by 85% compared to the control group that did not receive the megadose of vitamin C. (Source: Gorton, H. & Jarvis, K. (1999). The effectiveness of vitamin C in preventing and relieving the symptoms of virus-induced respiratory infections. Journal of Manipulative and Physiological Therapeutics 22 (8): 530–533.)
Even Nobel laureate Linus Pauling recommended thousands of milligrams of vitamin C as soon as typical cold or flu symptoms appeared. (Source: Higdon, J. et al. (2018). Vitamin C. Linus Pauling Micronutrient Information Center. https://lpi.oregonstate.edu/mic/vitamins/vitamin-C#common-cold-treatment [Reference date: 17.02.2020])
Another study was able to show that a megadose of vitamin C protected mice that were highly stressed by influenza (H1N1) from pneumonia. (Source: Cai, Y. et al. (2015). A new mechanism of vitamin C effects on A/FM/1/47 (H1N1) virus-induced pneumonia in restraint-stressed mice. BioMed Research International 2015: 675149.)
Ubiquinone (Coenzyme Q10):
CoQ10 or ubiquinone is an effective antioxidant that, in conjunction with other antioxidants, protects cells from the damaging effects of free radicals. Oxygen radicals are held responsible for aging processes and the development of numerous degenerative diseases, such as heart disease, atherosclerosis, diabetes, Alzheimer's, cancer, etc. (Source: Ernster, L. & Dallner, G. (1995). Biochemical, physiological and medical aspects of ubiquinone function. Biochimica et Biophysica Acta (BBA)-Molecular Basis of Disease 1271 (1): 195–204.)
Q10 is involved in energy production (ATP), and low energy levels in cells caused by Q10 deficiency can be a reason why the body cannot properly fight off invaders. Q10 reduces oxidative stress and supports the immune system with its phagocytes (macrophages). (Source: Lee, B.-J. & Huang, Y.-C. & Chen, S.-J. & Lin, P.-T. (2012). Coenzyme Q10 supplementation reduces oxidative stress and increases antioxidant enzyme activity in patients with coronary artery disease. Nutrition 28 (3): 250–255.)
Zinc:
Zinc is involved in very many processes in the human organism with more than 300 enzymes and over 1,000 transcription factors (proteins that regulate gene function). It acts as a catalyst in enzymatic reactions and accelerates the action of enzymes. Zinc also plays a major role in oxidative stress. The vital substance is important for hormone production and immune defense. It is also known for fighting infections. In the early stages of a cold or flu infection, sucking on zinc acetate and zinc gluconate tablets can be beneficial. According to studies, the optimal dosage is 75–90 mg per day, administered at intervals of 2 to 3 hours. Best results are achieved within the first 24 hours of the first signs of an infection. (Source: Hemilä, H. & Chalker, E. (2017). Zinc for preventing and treating the common cold. Cochrane Database of Systematic Reviews 2017 (9): CD012808.)
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