Immune Support Vitamins

Updated: Sep 16, 2020

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. Choose a supplement that contains bioflavonoids to help with absorption.

To purchase one I trust:

Super C - Contains 1300 mg vitamin C and bioflavonoids.

Master Formula - 61 mg

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. I love Omegagize3 because it combines D3, omega3 fatty acids and CoQ10 - smart!

To purchase one I trust:

Omegagize3 - 960 IUs Vitamin D3

Super D - 2,000 IUs Vitamin D3

Master Formula - 400s 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:

Master Formula - 33.5 mg


(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:

Master Formula - 15 mg

If you’re looking for an all in one supplement, Master Formula contains all four of the vitamins and minerals discussed and is smart, smart, smart! It packs a huge punch as it’s a multivitamin unlike no other. It also contains anti-inflammatories like turmeric, the fat soluble vitamins with oil for optimal absorption and a phyto-caplet. Fruits & veggies are our main source of phytochemicals. Are you getting enough?! Of course, every ingredient in this supplement is top notch in sourcing and purity.

--> 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.

I am accepting new clients for individualized nutrition private sessions.

Yours in good health,

Ronika, RDN, LD

What and How Much to Take?!

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