Staying abreast of the latest COVID-19 updates can be exhausting, but many of us are now aware of a new vaccine on the horizon that is promising the hope of normalcy once again. While scientists and pharmaceutical companies have the capabilities and resources to fast-track new drugs and therapies, it is sometimes hard to deem things truly safe and effective until many people have used it over the course of a period of time. This is true of any drug, in which something called “post-marketing surveillance” examines a drug’s safety after it has been released on the market. It is only after it has been released that we start to see how it affects everyone – and not just the participants in the clinical trials who often have to meet a certain criteria.
I’m hopeful of the new vaccine, but it is never a bad idea to start protecting our health and immunity with the attainable and safe resources we already have. While too many supplements can be harmful, some data has shown some positive benefits against COVID-19 with vitamin C, zinc, vitamin D, and melatonin. Our bodies best absorb nutrients from a well-rounded diet, but a little extra help these days in the form of one or all of these supplements can be a safe option for many people.
Vitamin C
Many people hold vitamin C in high regard when it comes to fighting off colds and respiratory illnesses. In fact, vitamin C does check off all of the criteria to be a common household supplement – it is cheap, safe, and has decades of studies proving it’s anti-inflammatory and immunity-enhancing benefits.
Intravenous vitamin C is used in severe, hospitalized COVID-19 patients. It has been shown to provide reduction in some of the inflammatory mediators that cause these patients to become so sick. Newer studies suggest that daily use of vitamin C can be helpful for alleviating or even preventing infections. 1-2 grams per day can be a very safe, cost-effective, and tolerable dose for many people.
Vitamin D
Vitamin D is a powerhouse nutrient and one of the only supplements that many people are deficient in and actually require outside of a normal diet. Some evidence to support the use of vitamin D in COVID-19 includes the facts that many outbreaks rise in winter months, a time when lack of sunlight causes vitamin D levels to be low; that vitamin D deficiency has been found to contribute to the severity of COVID-19; and that fatality rates increase with age and those with chronic conditions, both of which are associated with lower vitamin D levels.
Vitamin D supplementation is something that should almost always be considered in the winter months. Even just a few minutes of sunlight a day can provide 2,000 to 3,000 units of vitamin D, which can be a substantial decrease in the darker, dreary months. To reduce the risk of infection, it has been suggested that 5,000 units of vitamin D per day be utilized.
Zinc
The data supporting usage of zinc for COVID-19 is a little more murky. Zinc has been shown to impair replication of several RNA viruses, as well as bolster the immune system by theorized anti-inflammatory effects. Some small studies have found that hospitalized COVID-19 patients with low levels of zinc tended to fare worse than those with healthier levels. Zinc may not be a complete game-changer in the case of COVID-19, but supplementation could still help.
The best form of zinc is in a lozenge, in which the actual dissolution in the back of the throat may block the virus from replicating in this spot. Zinc nasal sprays (which effectively block the virus from replicating in the nasal passageways) were popular years ago, but use of these products has since been discouraged due to the potential of loss of smell.
It is important to note that research has found no benefit in younger children taking zinc. If you do choose to try the lozenges, limit yourself to no more than six a day and just four a day to those aged 12-17.
Melatonin
Melatonin is a sleep hormone and a byproduct of something called tryptophan. Research of melatonin use in COVID-19 is still very preliminary, but some evidence suggests that tryptophan and its metabolites including melatonin have some capacity to improve immune function and reduce inflammation. One recent study has shown a high involvement of tryptophan-containing inflammatory networks in COVID-19 patients. Melatonin has been studied in septic shock patients, and high doses did show some benefit in recovery.
Since melatonin data is so preliminary, I wouldn’t advise taking daily melatonin unless you would like to concominantly try it as a sleep aid. Melatonin is a relatively safe sleep aid as it is non-habit forming and does not contribute to next day drowsiness. It is available in a wide variety of dosage forms, and children can also safely take a low dose occasionally to help get their sleep schedules back on track after traveling, illnesses, etc.
Summary
Data regarding supplement use in COVID-19 are the most substantial with vitamin D and vitamin C. Zinc and melatonin may have some benefits, but further studies are needed to really elucidate what type of role they can play in either preventing or alleviating symptoms. Young children can also benefit from all of these supplements, except for zinc.
Supplementation alone will not prevent COVID-19, but can give your body a good start and a fighting chance when battling symptoms. Supplements are also not regulated by the FDA, but a high-quality brand with good manufacturing processes can be a safe bet for many. Some mention of good manufacturing processes can often be found on the label.
It has been a really uncertain year for all of us, and there isn’t a part of our lives that COVID-19 hasn’t touched in some shape or form. Our health is the best gift we could ask for this holiday season!
