First off… FASTING. Fasting has a significant impact on promoting immune system homeostasis, enhancing mitochondrial health, and increasing stem cell production. One of the ways fasting does this is by encouraging the removal of damaged mitochondria (mitophagy), misfolded and foreign proteins, and damaged cells (autophagy). Completing a 2 day fast upon onset, or intermittent fasting periodically can fast track your healing.

Next supplementation + sunshine:

1. Zinc plays a vital role in supporting the immune system in its fight against viruses, colds, and flus. It functions as a cofactor for many enzymes involved in various aspects of immune function. Zinc is crucial for the development and function of immune cells, including white blood cells that are responsible for recognizing and attacking invaders like viruses.
   
   Additionally, it helps regulate inflammation and acts as an antioxidant, protecting cells from damage. Zinc deficiency can impair the immune response, making the body more susceptible to infections. Ensuring an adequate intake of zinc through diet or supplements can contribute to a robust immune system, enhancing the body’s ability to defend against illnesses caused by viruses and other pathogens.
   
   Recommendation: 75 – 100 mg/day from onset until symptoms disappear, zinc gluconate/glycinate is a highly available form
   
   
2. Vitamin C is a key player acting as an antioxidant, it shields immune cells from damage caused by free radicals. Vitamin C is vital for the production and function of white blood cells, which are essential for fighting infections. It also enhances the activity of certain immune system proteins and helps regulate inflammation.
   
   Moreover, vitamin C promotes the integrity of the skin and mucous membranes, acting as a physical barrier against pathogens. A deficiency in vitamin C can weaken the immune response, making the body more susceptible to infections. By including sources of vitamin C in your diet, such as citrus fruits, berries, and leafy greens, you provide valuable support to your immune system, helping it stay strong and effective in warding off illnesses.
   
   Recommendation: take 1000mg orally 2-3 x daily at onset of symptoms.
   
   
3. Vitamin D plays acts as a modulator, influencing the activity and responsiveness of immune cells. Vitamin D receptors are present on various immune cells, and when activated, these receptors help regulate immune responses. Adequate levels of vitamin D contribute to the production of antimicrobial peptides, which are substances that can destroy a broad range of viruses and bacteria.
   
   Moreover, vitamin D helps to maintain the integrity of the respiratory epithelial barrier, providing an additional defence against infections. A deficiency in vitamin D has been linked to an increased susceptibility to respiratory infections. Getting sufficient sunlight exposure and incorporating vitamin D-rich foods or supplements into your routine can optimise your vitamin D levels, supporting a robust immune system and reducing the risk of infections.
   
   Recommended 4000 – 5000 IU daily upon onset of symptoms + 30 minutes of midday sunshine at least 3 x week
   
   
4. Magnesium is involved in the activation of immune cells and helps regulate their function. Magnesium is essential for the production of energy within cells, and this energy is crucial for the proper functioning of immune cells during an immune response. Additionally, magnesium has anti-inflammatory properties, helping to balance the immune system’s activity. It contributes to the maintenance of the body’s overall health, which indirectly supports immune function.
   
   High bioavailability forms such as magnesium glycinate and L-threonate are often best tolerated and can increase the magnesium in the red blood cells to support healing. Recommended ~300 – 400mg daily (always), and especially upon onset of symptoms.