It is a crazy time right now. If you are like me, you are doing everything you can to protect yourself and your family from the spread of COVID-19. You are washing your hands fervently, you are staying at home as much as possible, and you are practicing social distancing. I am making sure me and my family are practicing all of these measures!

Another way I am trying to help protect myself and my family during this time is to support our immune system through daily healthful practices. We are eating clean, whole foods as much as possible (we’ve had a few pizza nights to add some spark to long days at home!), taking our daily supplements, trying to get at least 7 - 9 hours of sleep (more for the 3 and 1 year old!), and making sure we get outdoors through play and exercise as much as possible for some quality sunshine and Vitamin D (got to get those endorphins released to boost my mood!). 

Below I am outlining the main supplements my family and I are taking every day to hopefully give you ideas on how you too can support you and your family’s immune system during this immediate season of COVID-19.

Probiotics 

Why do we need it? 

Microbiome is such an important “organ” in our bodies. Keeping it in balance and healthy will help reduce the risk of eczema, allergies, respiratory tract infections, “tummy issues,” and can affect the brain helping regulate mood, anxiety, focus, and energy.

How much?

For younger children:

2.5 - 5 billion CFU/day

For older kids:

5 - 10 billion CFUs/day

For adults:

Typically begin at 20 CFU (colony forming units) with four to five strains (lactobacillus, bifiobacteria, sacchcromyes) 

*To note: you would not want to take a probiotic if you struggle with certain issues (like SIBO). Check with your doctor before starting a probiotic to be sure all checks out well.

How do you get it? 

From Food:

Fermented foods like yogurt, kefir, pickles, olives, sauerkraut and kimchi are rich in beneficial bacteria. Eating nutrient-dense foods like vegetables, fruits, nuts, whole grains, and quality meats and seafood help maintain healthy levels of good bacteria in the gut. 

From a Supplement:

I like MetaKids Baby Probiotic (for babies), Flora Boost (for older kids), Garden of Life (for adults). 

Vitamin D

Why do we need it? 

For strong bones, a thriving immune system, and healthy mood support.

How much?

• During this season it is recommended to get up to 5,000 IU’s to boost immunity for adults (regularly, it can be anywhere from 1000 - 5,000 IU/day depending on lab levels of Vitamin D)
  
• 1,000 IU/day for kids 
  

 *I am giving my girls 1,000 IU/day. I’m taking between 2,000/day

How do you get it? 

From Food:

eat salmon or low-mercury tuna for lunch or dinner. Dairy products, nut milks, and some cereals are fortified with Vitamin D and can be great breakfast or snack options. Eggs for breakfast is also a good option. 

From a Supplement:

Ortho Molecular Vitamin D in pill form or liquid form (this is what I give my girls)

Vitamin C

Why do we need it? 

Vitamin C is the body’s tool for healing and to help fight infection. This is SO important for kids, especially one’s in school and especially during cold and flu season. It also promotes healthy muscles and skin.

How much? 

• 100 - 500 mg/day (for kids) *Always check with your pediatrician for the correct amount for your child
  
• 1,000 - 2,000 mg/day (for adults)

How do you get it? 

From Food:

Oranges, strawberries, tomatoes, potatoes, Brussels sprouts, spinach, and broccoli are all rich in Vitamin C. 

From a Supplement:

I recommend getting most of your Vitamin C from food and getting the rest through a quality multivitamin like this one, Smarty Pants for kids, MegaFoods for adults. I also use a Vitamin C powder like this one from Whole Foods. 

Elderberry

Why do we need it? 

These berries are packed with antioxidants and vitamins to protect and boost your immune system.

How much? 

• 1 teaspoon/day

How do you get it? 

From a Supplement:

We use Garden of Life Elderberry syrup

Zinc

Why do we need it? 

Zinc helps the immune system fight off bacteria and viruses, especially helpful during this season.

How much? 

• 8 - 15 mg/day

How do you get it? 

From Food:

Pumpkins seeds, beans, grass-fed beef, lentils, eggs, spinach, organic poultry 

From a Supplement:

I get it through my multivitamin, Mega Foods

I hope this helps give you some more tools on how to support you and your family’s immunity. If you have any questions or want help in developing a individual nutrition plan for you and/or your family during this season, please contact me by clicking the button below.

Photo by Anna Pelzer on Unsplash