COVID-19: Essential nutrients

Many of us are aware that being overweight is a risk factor for more severe COVID-19 infection and hospitalization. In contrast, we may not be as aware of the research that shows that being under a normal body weight is also a risk factor. The internet is full of myths about curing or preventing COVID-19 infections through vitamins and supplements. Although these supplements do not prevent a COVID-19 infection, they play an important role in keeping our immune system healthy. Published medical studies have evaluated supplements touted on the internet for COVID-19. Zinc, vitamin C (ascorbic acid) and vitamin D studies individually and in combination have not protected against COVID-19, nor have they helped to reduce the length of the symptoms when infected with COVID-19. The National Institutes of Health recommends that individuals do not take more than the recommended daily allowance of these vitamins and minerals. Studies have shown that individuals who have low vitamin D blood levels are at a higher risk for testing positive for COVID-19. Vitamin D levels in the blood less than 20 ng/ml is considered to be vitamin D deficient. One study found that this deficiency increases the risk of COVID-19 infection. You may be thinking that contradicts the paragraph above. Good point. But the important fact is that if you have normal vitamin D levels (need to be measured in the blood), you are at a lower risk of infection, meaning it may offer some protection. Taking vitamin D once exposed or when infected with COVID-19 does not change the risk of infection or the severity of the disease. This means that good nutrition with regard to vitamin D is essential to maintaining good blood levels and overall health. Good sources of vitamin D include salmon, herring/sardines, canned tuna, cod liver oil, egg yolks and mushrooms. Several food groups are fortified with vitamin D including cow's milk, soy milk, orange juice and cereal/oatmeal. Considering that 40% of the United States population is vitamin D deficient, it is important to take a supplement of 600 to 2000 IU per day or eat vitamin D-rich foods. Vitamin D is a fat-soluble vitamin, meaning it is not flushed out daily but can accumulate in fat tissues in the body. This is why it is important to avoid taking too much vitamin D. Vitamin C has not been shown to change outcomes with COVID-19 infections, but it is still an important vitamin for the body to have in sufficient quantities. Vitamin C is a water-soluble vitamin with antioxidant (stops inflammation and restores cells) properties. Excess vitamin C is not stored in the body, but is flushed out daily. It is essential for many functions in the body, including keeping the immune system healthy, making daily supplementation or vitamin C-rich foods a good choice. A daily dose of vitamin C should be around 75 to 100mg. Foods rich in vitamin C include citrus, peppers, strawberries, broccoli and potatoes. Zinc gluconate does not protect from COVID-19 or reduce its symptoms. Zinc is important for wound healing and the immune system. Daily zinc supplementation should be between 8 to 11 mg., with zinc-rich foods including fish, meat, nuts, seeds, dairy, eggs and whole grains. Other supplements that are helpful to keeping the immune system healthy are melatonin, turmeric, elderberry and omega-3 fatty acids. Dieticians recommend to keep hydrated with water, and to eat fresh fruits and vegetables, whole grains and nuts like almonds, coconut and pistachios. Foods high in antioxidants include those that have natural colors such as red, dark green, yellow, orange, purple and blue. The Ohio Northern University Drug and Health Information Center (DHIC) is available to answer questions related to COVID-19, vitamins and supplements, and other medication and health information. Submit a question at https://www.onu.edu/student-life/health-and-wellness-resources/onu-healthwise Kier is a pharmacist on behalf of the ONU HealthWise team.