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could vitamin d protect you from covid-19?
vitamin d deficiency has been known to play a role in respiratory infections and illnesses, according to the world health organization.
jan 11 2021
5 minute read
eggs and dairy are good dietary sources of vitamin d.
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more people are buying vitamin d, but when it comes to the actual research, does the so-called sunshine supplement really help protect against covid-19?
the washington post reports sales of the vitamin are up 41.5 percent year-over-year, according to nielsen data from december.
a recent study published in the journal of the american medical association looked at the health data of 489 individuals who received a covid test and also had vitamin d levels tested in the previous year. the researchers found that 19 per cent of vitamin-d deficient individuals tested positive for covid, versus 12 per cent of patients who had sufficient levels.
a different study published in the journal of internal medicine also found a correlation between living in more northern latitudes (associated with less vitamin d absorption from the sun throughout the year) and an increased risk of death from covid 19 at the beginning stages of the pandemic. it is important to note, however, that higher temperatures and uv radiation may negatively affect the virus’s survival, contributing to these results.
vitamin d deficiency has been known to play a role in respiratory infections and illnesses and is connected to pneumonia, tuberculosis and bronchiolitis, according to the world health organization .
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“there is some biologic plausibility that there could be some benefit (with vitamin d),” natasha chida, an infectious-disease expert and assistant professor of medicine at johns hopkins university, told the washington post. “it’s just that despite years of research into the use of vitamin d in respiratory tract infections, there still hasn’t really been a clear, slam-dunk answer that there’s benefit.”
the u.s. institute of medicine’s report on dietary reference intakes for vitamin d and calcium recommends that adults get from 600-800 iu (15 – 20 micro grams) of vitamin d per day from their diet (the exact amount fluctuates based on age). daily intake of vitamin d should not exceed 4,000 iu per day.
while vitamin d is the current supplement de jour , the immune system is complex and relies on many different nutrients to function effectively. one only has to look so far as a story written for healthing by toronto-based registered dietician and author andy de santis, exploring how we can use food to support our immune systems. it was just too good to simply link to, so we included it below.
what does food have to do with it?
there is growing scientific interest in the connection between nutrition and the immune system, and it’s generally well-accepted in the scientific community that an inadequate diet can lead to a weakened immune system.
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this is because specific nutrients and phytochemical compounds play specific roles in enhancing immune functioning. inflammation, for example, is an important part of the immune response. the redness and warmth of inflammation is your white blood cells releasing chemicals into the blood or affected tissue to protect your body.
according to a study published in the frontiers in immunology journal , the nutrients most commonly associated with a strong immune system include:
omega-3 fatty acids. known for its potent anti-inflammatory effect, omega-3 fatty acids are most frequently found in fish, seafood, and specific types of nuts and seeds such as flaxseed, chia seeds, and walnuts.
vitamin d. this “sunshine vitamins” is tough to come by in the winter months but can also be found in fatty fish like salmon, sardines, and trout. it’s also found in lesser quantities in fortified milk, milk alternatives, and eggs.
vitamin e. a potent antioxidant, vitamin e is found most abundantly in the traditional sources of healthy fats like almonds, almond butter, avocados, and peanut-based products. fish, vegetable oils, and leafy greens are secondary sources.
zinc. low zinc intake is commonly associated with compromised immune function, even though most canadians tend to get enough. omnivores will find their zinc needs easily met through the consumption of various types of meat and dairy while vegans and vegetarians will need to rely more heavily on lentils and other legumes. the single greatest source of zinc? oysters.
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tea. while not technically a vitamin, mineral or food component, tea is the richest dietary source of a potent anti-inflammatory compound known as epigallocatechin gallate (egcg) which may play an important role in enhancing our immune response.
if you’re looking for a more complete explanation as to why these specific dietary components may help with your immune system, you aren’t alone. although the evidence points to potential effects across a wide variety of biological immune system regulators, more research will be required before firm conclusions can be drawn.
for now, take note of these nutrients and make the necessary shifts in your diet to push yourself to adequate intake. in doing so, you will be giving your immune system an important boost.
one last area worthy of further exploration is the connection between gut health, diet, and immune health. let’s talk about prebiotics.
given the amount of potential pathogens that pass through your mouth, it should come as no surprise that your gastrointestinal tract plays a fundamental role in your immune health. probiotics, or healthy bacteria, populate your gi tract. you want an ample probiotic population to optimize health, and you achieve that, in part, by feeding those healthy gut bacteria prebiotic fibre.
the added bonus? as thanks for feeding them well, those healthy bacteria create byproducts known as short-chain fatty acids (scfas) which are potent antioxidant and pro immune compounds.
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prebiotic fibres are found in a wide array of foods including, but not limited to, foods such as bananas, oats, nectarines, barley, seaweed, onions, garlic, lentils, chickpeas, rye, cashews, almonds and flaxseeds.
this story was originally published in september 2012 and updated with more recent research.
andy is a registered dietitian and multi-book author who has operated a private practice in toronto since 2015. he spends his free time eating, writing and talking about kale @andytherd. he can be reached at andytherd.com.
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