Hello, everyone! This is a follow up to my post “Immune Support Best Foods.”
In that blog post I covered four important nutrients to be getting for immune support, especially right now, and great food sources. This post is about how much to get of each vitamin C, D, E and Zinc and some great supplement options.
Let’s start by talking about what RDAs are. The RDA is the recommended daily allowance for vitamins and minerals. This is the amount that meets the nutritional needs of most people. However, in order to have an impact on disease prevention, higher amounts may be needed.
What are ULs?
The upper limit of a nutrient is the maximum amount deemed safe. If you take more than the UL, you will likely have some negative health impacts. This is especially true for fat soluble vitamins A, D, E and K.
Now, let’s break down each of the four vitamins and minerals from my last post “Immune Support Best Foods”. I’ll cover why to take it, the RDA, UL, my recommendation on how much to take and links to purchase supplements I trust. *Disclaimer, I may earn commissions on some of the supplements I recommend.
The following information is based on amount per day for adult men and women. The RDAs vary for younger children and the elderly. Please reach out if you would like specific information for your situation.
Vitamin C
Why take it? Vitamin C intake affects the immune system and also impacts risk for chronic disease.
RDA = 75 mg for women, 90 mg for men
UL = 2000 mg - if you take more, you will likely have diarrhea.
My recommendation = for immune support, I would take at least 200 mg.
To purchase one I trust:
Klaire Labs - 1000 mg
Vitamin C Gummies - 250 mg
I also love D-Hist by Ortho Molecular. It's an allergy support supplement that is safe while pregnant and breastfeeding. You need a recommendation from me to purchase it through Fullscripts, so send me a message and I'll help you out.
Vitamin D
(Calciferol): a prohormone, also created through sunlight exposure
Why take it? Most Americans are deficient. Also may help with immunity against upper respiratory infections and with asthma.
RDA= 600 IUs
UL = 4,000 IUs
My recommendation = Consistent intake of the RDA should be sufficient. Vitamin D is fat soluble, meaning extra is stored in our bodies rather than excreted in urine like water soluble vitamins (vitamin C). So, please don’t overdo it on the vitamin D. Absorption of vitamin D is dependent on fat being present in the small intestine, so take with meals.
To purchase one I trust:
Thorne D- 1,000 IUs
Nordic Naturals D3 Gummies - 1,000 IUs
Vitamin E
(alpha-tocopherol): a bad chain breaking antioxidant
Why take it? Antioxidants protect our cells against damage from free radicals, which occur in each of us. Free radicals are a byproduct of natural body functions like digestion, but are also from exposure to smoke, dirty air, etc. That leads to diseases like cardiovascular disease and cancer. Vitamin E also has a key role in the immune system so when we have enough our defenses are stronger.
RDA = 15 mg
UL = 1,000 mg, check with your doctor before taking large doses as it interferes with some medications.
My recommendation = I would be conservative with vitamin E intake while taking a variety of antioxidants.
To purchase one I trust:
Zinc
(a mineral)
Why take it? Plays a critical role in immune function
RDA = 8 mg for women, 11 mg for men
UL = 40 mg
My recommendation = 13 mg showed positive results in several studies. We need to consume it daily since we do not store zinc.
To purchase one I trust:
Pure Encapsulations - 15 mg
Seeking Health Zinc Lozenges - 15 mg
Visit Fullscripts to view my full Immune Support Protocol with more recommendations.
--> This post was meant to be simple! If you’d like to learn more about anything I mentioned, please reach out. I love topic requests for blog posts.
Our team is accepting new clients for individualized nutrition private sessions.
Yours in good health,
Ronika Kim, RD, LD
