The following is an email I received from my nutritionist, Aidan Goggins.
Based in the UK, Aidan is a pharmacist with a Masters degree in Nutritional Medicine from the University of Surrey – one of the highest regarded, evidence based post graduate nutrition courses in the world – and Aidan is one of the pioneers the ‘modern day medicine’ movement.
I feel that it’s the best advice out there right now with regards nutrition and supplements during the time of the pandemic, and so I wanted to share it with as many people as possible – please circulate with your friends and families too.
The Covid-19 pandemic is firmly upon us.
With much confusion out there I have listed the below nutrition and supplements advice which may be helpful for you and your families.
Please note this does not replace your direct healthcare provider’s advice. And it does not reduce the need to abide by the essential hygiene and social distance enforcements which are critical for flattening the exposure curve. Nor is this a treatment or cure, it is simply a complementary dietary support direction.
Please also note this is general audience advice and I have not accounted for any specific nutritional or medical consideration or medication regimen. If you do need added advice related to this or it tailored to your current nutrition protocol please contact me.
Ultimately, we must all assume we will all become exposed to this virus at some point. Covid-19, while a novel virus and much more virulent, is part of the same RNA Coronavirus family from which cold and flu belong to. And so nutrition measures which have evidence of supporting immunity for these specific virus types should be the first line of nutritional support. These include;
- Vitamin D – Dosed to levels of 30 – 40ng/dl OR 2,000 IU/ day
- Vitamin C – dosed to levels of 70 – 80umol/L OR 500 – 1000mg a day, as split doses)
- Selenium – (dosed to levels of 120 – 145mcg/l OR 100mcg/ day)
- Zinc – (dosed to levels of 7mg/l + OR 25mg a day)
- Yeast Beta Glucans – 250mg/day (Wellmune brand)
- Alpha & Beta Glucan mix – (Chaga/ Maitake Supplement or Shitake/ Oyster Mushrooms as Food)
Inhibit Viral Replication/ Entry
- Quercetin (Foods including capers/ shallots/ onions OR Supplement 500 – 1000mg/day)
- Anthocyanins (Dark berries such as blueberries/ elderberry/ Aronia, including concentrates)
- Punicalagin (Pomegranate / Pomegranate Concentrate)
- Curcumin (Turmeric)
- Gingerols (Ginger)
- Allicin (Garlic, chopped and left for 10 minutes before cooking/consumption)
- Phycocyanin (Spirulina)
Support Glutathione Defences
- Broccoli Sprouts (activated by soaking at 70 degrees/ freezing/ radish/ mustard)
- N Acetyl Cysteine (1500mg a day)
Support Gut Immune Defences
- Glutamine (10 grams a day)
- Fermented Foods (Keifir, Sauerkraut, Kimchi)
- Probiotics (Specific Strains: Bifidobacterium lactis Bi-07, Lactobacillus paracasei, Bifidobacterium lactis Bl-04 Bifidobacterium bifidum Bb) Brand example Thorne FloraSport
- Supplements will not make up for a bad diet so make sure diet is overall plant food rich with sufficient protein to get the full spectrum of immune-supporting nutrients we need.
- Diet will not make up for a bad lifestyle so ensure to get sufficient sleep, reduce stress and switch off from the bad news swarm that is now constant.
- While exercise is good, strenuous exercise will make you increasingly vulnerable to get Covid-19.
Wishing you good physical and mental health in this period
Sound advice from one of the world’s leading nutrition experts.
Thank you Aidan!