Quite often I am asked what supplements one should have at home for in case someone gets sick (or as I put it in your first aid kit).
I will preface this with saying that this information is not individualised and, in my opinion, for best health outcomes, seeing a practitioner is always recommended.
However, if you get a sniffle or sore throat, it is not always easy to see a practitioner immediately so a few things that I always have at home in terms of supplements include:
Vitamin C –
This one is a relatively easy supplement to get into most people, including children, it’s generally considered safe and is also easy to acquire.
Vitamin C is helpful for colds and flus as it acts as an antioxidant for the immune system and may assist to shorten the duration of time you are sick for.
Vitamin C is a water-soluble vitamin so your body does not store it (hence its safety) so consuming it regularly whilst unwell can be helpful.
Zinc –
This is probably my key nutrient or supplement I go to when any of us is unwell. It’s not a supplement you need lots of, in fact the maximum dose daily for adults of zinc is 50mg (over all supplements) but it is beneficial for boosting the immune system and for wound healing. Zinc is important also for the general functioning of the cells of the immune system, however it is not recommended to take all the time. Long term zinc supplementation can disrupt your zinc: copper ratios so zinc is to be used short term only (a couple of weeks maximum).
Probiotics –
This one may seem to be a little out of place when talking about immune function, however your gut microbiome and immune function are closely related. I speak to clients about them being neighbours and chatting over the fence.
Specific strains of probiotics can be of benefit to your immune function and assist in lowering pathogen-induced inflammation.
The strains to be on the lookout for include: Lactobacillus rhamnosus GG and Saccharomyces cerevisiae (boulardii).
Eucalyptus oil –
Again, another strange one to have at home, but eucalyptus oil is my go-to when there is congestion of the nose and also chest region. You can pop a couple of drops in a diffuser, or even in a bowl of hot water and place a towel over your head to inhale deeply (ensuring not to burn yourself from the steam). Eucalyptus oil is also a great one for cleaning and can assist in killing the bugs lingering in your home post infection.
My final recommendation is Food –
Using food as medicine is a great way to incorporate many nutrients into you or the sick family member. Foods such as mushrooms, broths, lemon drinks, honey, plus all of your vegetables and protein for vitamins and minerals that will give your immune system the fuel to fight the infection and recover promptly.
If you are struggling with recurrent infections or feeling unwell and would like some more individualised support, please reach out and book in.
Acute consultations are also available for acute infections such as a cold or flu and these can be booked online also.
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