Coronavirus, flu, lockdown and the immune system: the ultimate list of dietary supplements, vitamins and minerals to have in stock

Hello everyone.

Yesterday, after sharing with you my ideal keto/low-carb/moderate-carb shopping list compatible to survive a health crisis such as we are currently experiencingand in general to any crisis related to survival, I would now like to share with you the best food supplements to keep on hand in case of confinementand precisely in the case of an epidemic, where the aim will be to stimulate your immune system as much as possible on the one hand, and to remain in good general health on the other, despite reduced social and physical activity, and an environment conducive to stress.

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Obviously, these supplements are neither medicine nor an antidote, and can in no way protect you from anything, nor can they replace any form of medicine.. Nevertheless, supplementation with vitamins and minerals can only be beneficial, at least as a preventive measure. But to do this, you need to make the right choices, and above all not rush into multi-vitamins packed with useless, poorly dosed and sometimes counter-productive ingredients.

To draw up this list, I have based myself entirely on scientific literatureto highlight the supplements most likely to put the odds in your favor. Some pessimists will say that there is no food or molecule capable of "hacking" the body to make it more powerful and resistant. But the statistical reality is clear: certain populations with greater or lesser exposure to the sun, and with very specific lifestyles and diets, present much more encouraging health data than other populations.

In addition, a number of scientific studies have focused on certain molecules, hormones and nutrients that are likely to have very good results on certain illnesses, including influenza.

So I've done my usual job of summarizing, and come up with the ultimate list of supplements to take when our bodies are particularly exposed to illnesses like the flu. Feel free to bounce around in the comments if you'd like to add your suggestions!

1- Vitamin D

Whether you choose a low-carb, high-fat dietor not, the vitamin D is one of the most IMPORTANT vitamins, a fortiori in the case of a crisis such as coronavirus.

And with good reason: when you're confined to your home, with no exposure to the sun's UV rays, and your immune system is in the grip of a viral epidemic, if there's one supplement you should be taking to reduce fatigue and boost your defenses, it's the vitamin D. Especially at the end of winter, a time when we in northern countries are particularly deficient in vitamin D.

In the specific case of the immune system, although things are not always so simple, and although the organism is a very complex machine, there is a consensus that T lymphocytes, which are responsible for killing bacteria and viruses, must first find some vitamin D, attach it to a receptor and launch their defense process. This applies to influenza, ENT infections, etc.tuberculosis and wounds and scars to treat.

In fact, scientific literature reports that a lack of vitamin D is associated with an increased risk of viral infections. In France today, 80% of French people lack vitamin D, a figure that can rise to 91% in winter!

There are, of course, no studies on the influence of vitamin D on Covid-19. However, the scientific archives contain studies on all the other viruses that cause respiratory infections, including coronaviruses. Here's what they show:

• In this Swedish studyA 36% reduction in the risk of respiratory infections with daily vitamin D supplementation.
• In this other study, this time BritishThe results of this study, which assessed the overall effect of vitamin D supplementation on the risk of acute respiratory tract infection, are clear: vitamin D supplementation is safe, and protects against acute respiratory tract infection as a whole. In the same British journal, another study indicating that vitamin D supplementation reduced the risk of death from cancer by 16%.

Other studies have reached similar conclusions. But Vitamin D seems to have other virtues that concern us today, in particular in the release of inflammatory cytokinesthe very ones that cause death. Indeed, in the case of COVID-19, many deaths are due to the so-called "cytokine storm". Numerous studies have shown that vitamin D deficiency can be a risk factor for excessive inflammation, particularly in the lungs.

So there's every reason to believe that a vitamin D deficiency isn't favorable in the face of respiratory infection, and when the immune system is put to the test.

In the diet, vitamin D is found in the key ingredients in a low-carb dietThese include cod liver oil, fatty fish (salmon, herring, anchovies), egg yolks, etc. The problem is that only sufficient exposure to the sun, or supplementation, will cover your vitamin D needs in winter.

As we saw in the chapter dedicated to Vitamin DOfficial recommendations estimate the daily requirement of vitamin D 800 I.U. per day. However, the champions of the new wave of nutrition go far beyond these recommendations. For example, Vitamin D specialists John Cannell and Bruce Hollis estimate that levels should be between 55 and 70 ng/mL at all times.

On this basis, a formula was developed75 IU per kg of body weight, i.e. :

75 IU * body weight = recommended vitamin D dosage

In other words, a healthy adult weighing around 75 kg would need to supplement his or her vitamin D intake in winter with 75 * 75 =. Approximately 5,625 IU per day.

The easiest way to adapt your vitamin Dis to supplement your diet with vitamin D in drops, so you can make the right dosage. Alternatively, you can opt for a capsule product with the approximate dosage you need: here, 2 to 3 tablets a day in the morning will suffice to meet the needs of an adult weighing between 65 and 80 kg..

As a reminder, the vitamin D is a fat-soluble vitamin, which can be stored by the body before being released. Once the crisis is over, or simply after the winter season, there's no need to supplement further if you expose yourself to the sun on a fairly regular basis, without overdoing it, of course.

For my part, for this exceptional event where I'm hardly ever going to see the sun, and following a winter where I've had absolutely no exposure to the sun's rays, I've opted for Solgar vitamin D, with a dose of no less than... 10,000 I.U.which I take about once every 1 or 2 days!

2- Omega-3 fatty acids

As we saw in the chapter dedicated to the ideal balance between omega-3, omega-6, and omega-9We are deficient in omega-3s in the modern Western diet.

According to ANSES (Agence nationale de sécurité sanitaire de l'alimentation, de l'environnement et du travail), the proportion of omega-3 / omega-6 in the French diet is around 1/20 in favor of omega-6. According to some studies, this may be as high as 1/30. And yet, the ideal ratio should be around 1/4, according to several studies.

And for good reason: too high an intake of omega-6s (found in sunflower oil, eggs, meat, cereals, milk and cheese) and too low an intake of omega-3s (found in small oily fish, certain seafood and nuts, and the vegetables green leafy vegetables) would be detrimental to general health, and could lead to increased inflammation and a higher risk of cardiovascular disease, to name but a few.

But in the case we're interested in today, namely respiratory complications, according to several studies, omega-3s play a role in reducing excessive release of inflammatory cytokines. In other words, these fatty acids would reduce the excessive inflammation typical of COVID-19 infection, which is responsible for respiratory and pulmonary complications.

So to sum up, omega-3s have a number of virtues, including, in our case :

• Reduced inflammatory response for chronic pathologies (polyarthritis, sinusitis, etc.).
• Participation in theprotection of the immune system, particularly in the development of asthma.

Whether for bacterial or viral infections, omega-3s are hyper-important. That's why we need to consume foods rich in omega-3s, to the detriment of omega-6s, whose intake is objectively too high in Western society.

And as things are well done, omega-3s are found in... the flagship foods of the low-carb diet :

• Oily fish: mackerel, salmon, sardines, herring.
• Olive and rapeseed oils.
• Linseed oil.
• Lawyer.
• Nuts.
• Flax, chia or hemp seeds.
• Organic eggs (blue-white-heart label if possible, Lustucru brand).
• Green leafy vegetables.

As we saw in the chapter dedicated to omega-3sThese must be supplied by the diet, since the body is unable to synthesize them on its own, and a deficiency is detrimental to health.

According to official recommendations, we should consume between 0.5 and 1g of omega-3 per day, and they should constitute between 1.3 and 1.9% of caloric intake. However, some scientists from the new school of nutrition recommend consuming 1 to 3 grams of marine omega-3 per dayThis is especially true for occasional sportsmen and women, or for those wishing to strengthen their organism in the face of a health problem.

As far as I'm concerned, I usually opt for Solgar omega-3sbut also from Nutrimea. Solgar's omega-3s provide 2.4g with two capsules, which is within the recommended range for optimal health. Last but not least, the best omega-3s on the market seem to be those from UNAEfor objective reasons linked to product quality, but I haven't yet had the chance to try them out.

3- Magnesium bisglycinate

As a reminder, the magnesium participates in the proper functioning of the nervous system, helps reduce cortisol, regulates water balance, improves energy metabolism, and has anti-inflammatory properties. it is an absolutely central electrolyte for the body.

Like omega-3 and vitamin Dmost people are deficient in magnesium, for a host of reasons already mentioned in the chapter devoted to this mineral salt.

Some doctors, nutritionists and health experts take magnesium supplements themselves, on a personal basis. For an adult weighing around 80kg, the daily requirement is around 480mg. Practitioners of the low-carb diet recommend supplementing with 400mg of magnesium per day, in addition to what is provided by the diet.

And speaking of nutrition, just like the other supplements mentioned here, the magnesium is also predominantly found in low-carb foods that I usually recommend on Blooness: dark chocolate 100%, mackerel, chia seeds, cooked spinach, avocado, Brazil nuts, cabbage, arugula, green vegetables...

Concerning magnesiumI personally opted for the Magnesium Bisglycinate from Solgar100mg per tablet. Sportsmen and women who have expended a lot of energy in a day generally take between 3 and 5 tablets, preferably in the evening, as the magnesium relaxes, improving muscle and nerve recovery.

But in confinement/survival mode and therefore with little energy expenditure, 2 to 4 tablets in the evening should be enough, especially if you've had your fill of green vegetables, as I recommended in the list of foods to stock up on in times of crisis.

Please note, I expressly recommend the Bisglycinate form of Magnesiumwhich is characterized by very good bioavailability.

4- Selenium and Zinc

It seems that the combination of selenium and zinc the immune system.

In a nutshell zinc is involved in the production of prostaglandins, which have an anti-inflammatory role, it stabilizes a number of hormones (thymulin, which is essential for growth, and insulin), and it has a significant immune action.

Visit seleniumis also an essential trace element, helping to defend the body against free radicals by protecting cell membranes. It also plays a key hormonal role, helping to regulate thyroid hormones and spermatogenesis. In addition, it helps fight inflammation and even certain viral infections, notably by stimulating immunity.

But be careful not to abuse this supplement.

As far as I'm concerned, I chose the product from Pharma NordIt also contains vitamin C, which is always good to take, even if its influence on health is relative compared to its reputation.

Conclusion

These supplements may not be suitable for everyone, and some people are bound to find something to complain about. But in general, a combination of magnesium, vitamin D and zinc, selenium and vitamin C should do no harm to your body, provided there's nothing in your state of health to prevent this supplementation. Finally, omega-3s, which are sorely lacking, are highly recommended.

Other supplements such as collagen or proteins but I wouldn't recommend them unless you're doing some kind of energy-intensive sport. And in times of confinement, unless you have a gym at home, there's no point in overloading your body with all that.

Finally, during a period of confinement, I recommend that you drink plenty of water first.

In addition, if you have opted for a low or moderate diet in carbohydrateswith healthy, unprocessed foods, I also suggest that you consume more salt than usual (Himalayan salt if possible) to avoid sodium deficiency., for the reasons given in the chapter on the importance of sodium in low-carb diets. I also advise you to exercise at home, both for your figure and your mental health, and to relax. Magnesium will help you achieve the latter.

I hope I've enlightened you, and I wish you all a happy confinement. Take care of your loved ones, yourselves and, above all, your health!