Boost your lungs function with 5 components

Zinc reduces severity of infections—but common supplements exceed a safe limit of intake

Zinc plays a pivotal role in immunity system, as it's involved in your body's cell-mediated and humoral immune responses (two types of immunity where a specific immune response is generated for a particular pathogen). Levels of Zinc directly associates with the number of immune cells present against antigens in case of infections and pollutants (invading harmful substances). In 13 controlled- placebo -studies between zinc and common cold, it was found that taking zinc within 24 hours of the first signs of cold could shorten its duration and make the symptoms less severe [1].

Men and women need 11mg and 8mg of zinc respectively, per day. Zinc is found primarily in red meats and seafood, especially oysters and mollusks. Plants like whole grains and legumes, are sources of zinc but in much lower quantities and with lower absorption compared to animal products. Therefore, vegetarians and the elderly, are at particular risk for insufficient zinc intake from diet alone.
Meeting zinc needs is important but not exceeding the limit is also crucial. The maximum amount of zinc to take in a day is 40mg — known as the Tolerable Upper Intake Level established by the Food and Nutrition Board. Exceeding 40mg can cause copper deficiency and neurological problems [2,3]

Most supplements and zinc-based cold remedies offer levels above this safe limit, so be very careful about which supplements you are taking.
Takeaway: if you feel a cold is coming on, take 25mg of zinc per day. For the upmost zinc absorption take the zinc supplements on an empty stomach.

Vitamin C is known for immunity support, but more is worse.

Importance of vitamin C is well known in improving immune response. Like zinc, vitamin C is an essential micronutrient, meaning we obtain externally – not made in our body. Vitamin C is vital for your immune system, connective tissue and heart and blood vessel health, among many other important roles. Something obtained through our diet known as an antioxidant, enhancing immune cell function and supporting anti-inflammatory pathways in the body. Therefore, vitamin C deficiency can lead to impaired immune function and a higher susceptibility to infections. This review compiles hundreds of studies examining vitamin C’s role in immunity. The researchers concluded that supplementing with vitamin C at around 100-200mg per day may prevent respiratory infections.

Traditional packet or supplement has around 1,000mg of vitamin C! Surprisingly, the absorption of vitamin C decreases with increased intake. Basically, only 16% is absorbed at high intakes (~1,200mg) but up to 98% is absorbed at low intakes (<20mg). Once you hit 1,000mg, less than 50% of the vitamin C you consume will be absorbed—and the rest is simply excreted in the urine [3]. Therefore, vitamin C is best taken in two to three smaller doses. Toxicity of vitamin C is unusual, but adverse effects may increase if you supplement above the Tolerable Upper Intake Level (2,000mg per day) in the long-term [4].
Vitamin C is most abundant in fresh, whole foods like sweet red peppers, kiwi and broccoli. And the lack of fresh produce in many diets (among other reasons) has caused vitamin C deficiency to be one of the leading nutrient deficiencies [4].

Takeaway: Adequate intake of vitamin C is vital for proper immune function. If you’re worried about not including enough amounts of vitamin C in your diet, take two to three smaller doses (200mg) of the vitamin each day.

Vitamin D supplementation can protect your respiratory tract

Studies demonstrated that people with optimal vitamin D concentrations are less likely to experience respiratory tract infections and common cold than those with low vitamin D.

In a systematic review of randomized control trials (the gold standard of experiments), vitamin D supplementation appeared to protect individuals from acute respiratory tract infections (the common cold and against pollution) [5]. Furthermore, upper respiratory tract infections were found to inversely associate with serum (blood) levels of vitamin D— meaning, as your levels go down, your chance of infection goes up [6]. For optimal health it is recommended to keep serum vitamin D levels above 32 ng/mL.

Takeaway: Optimal vitamin D levels may be protective against respiratory infections. Aim for an intake of 1,000 IU of vitamin D daily.

Selenium is an overlooked anti-inflammatory micronutrient

Selenium is an essential micronutrient meaning it is outsourced from our diet, not made in the body, similar to vitamin C. It is also found in seafood, whole grains, sunflower seeds and nuts [7]. Being an antioxidant selenium is not only known to reduce inflammation but also immune-regulate inflammation in chronic conditions as autoimmune disorders [8]. Dramatic immune response is observed in Asthma conditions resulting in wheezing and respiratory distress. This is suggested to result from high oxidative free radicals attacking the respiratory system. Studies suggest the involvement of selenium in reducing oxidative stress observed in Asthma cases [9]. Researchers showed that asthmatic patients with higher levels of blood selenium had better lung function than those with lower levels [10].
Although selenium is necessary for good health, getting too much can be dangerous. While selenium toxicity is rare, it’s important to stay close to the recommended amount of 55 mcg per day and never exceed the tolerable upper limit of 400 mcg per day [11].


Takeaway: Regulated Selenium intake can be protective against respiratory inflammations. Optimal levels are 55 mcg and should not exceed 400 mcg per day.

N-Acytel Cysteine a lifting hand to face inflammation

Cysteine is a semi-essential amino acid (made by the body and obtained through the diet). When taken through supplements it is called as N-acetyl cysteine. This amino acid is responsible for bonding two other amino acids together, producing Glutathione, powerful antioxidant. Glutathione is known to inactivate free radicals calming an inflammatory response.
Many studies looked into the benefits of N-acetylcysteine supplements in people with chronic bronchitis and chronic obstructive pulmonary disease (COPD), as two of the most vicious forms of respiratory conditions. In 2015, 13 studies were evaluated in the European Respiratory Review, involving 4,155 COPD cases, concluded that 1,200 mg of N-Acetyl Cysteine per day reduced the incidence and severity of COPD cases compared to a placebo [12].
N- acetyl cysteine is found in many over the counter supplements 600 mg to 1000 mg per daily dose. High doses intake is better to be divided onto multiple daily intakes. It is advised to take the supplement on an empty stomach to increase absorption.

Takeaway: N-acetyl cysteine helps produce Glutathione to reduce inflammatory response in respiratory cases.

References:
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273967/
[2] https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
[3] Groff. Advanced Nutrition and Human Metabolism. Australia: Wadsworth/Cengage Learning, 2009. Print.
[4] https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
[5] https://pubmed.ncbi.nlm.nih.gov/28202713
[6] https://pubmed.ncbi.nlm.nih.gov/19237723
[7] https://www.sciencedirect.com/science/article/abs/pii/S0045653517313711
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3277928/
[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3246085/
[10] https://pubmed.ncbi.nlm.nih.gov/21546427/
[11] https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/
[12] https://pubmed.ncbi.nlm.nih.gov/26324807/


Written by Dr. Salma Zeidan, MSc.
Salma completed her Bachelors in Pharmacy from Cairo and received her Master’s degree in Regenerative biology and medicine from Technische Universität Dresden, Germany. She is an Aspiring molecular biologist predoc with an interest in scientific writing to the public. She is passionate about plant-based nutrition and sharing tips about getting the best from natural sources.