Increase Vitamin D to Fight Viruses and Inflammation
One of the easiest-to-use but most effective substances in fighting viruses and reducing inflammation is vitamin D. Despite what many may think, it’s not just a vitamin.
Vitamin D: More Than Just a Vitamin
Vitamin D can improve our health far beyond its basic nutrient function. Most of us know the effect of this vitamin on supporting bone health, but it can also positively impact immune function.
During the COVID-19 pandemic, various research studies indicated that higher levels of vitamin D could improve health and decrease hospitalizations.
Unfortunately, over 70% of people are deficient in vitamin D. Deficiency is often considered below 50 ng/mL in a blood test.
Patients with levels experienced better immune responses, including reduced severity of illness.
Those with higher levels of vitamin D, closer to 100 nanograms per milliliter (ng/mL), experienced better immune responses in influenza and coronaviruses because vitamin D directly impacts innate immune responses and balances hormones [1] [2] [3] [4].
How Does Vitamin D Strengthen Immunity and Balance Hormones?
Vitamin D can help immune function by increasing the production of antimicrobial peptides that find and destroy pathogens, which is essential in protecting against infections, including respiratory illnesses and autoimmune diseases such as thyroid disorders and even cancers.
Once vitamin D enters the bloodstream, it is converted in the liver to its active form, calcitriol, which then circulates and binds to immune cells.
This active form promotes the production of antimicrobial peptides and boosts immune signaling. Vitamin D also has a calming effect on the immune system, which helps reduce overactive inflammation common in autoimmune diseases and severe viral infections.
Also, hormonal balance is necessary for a healthy immune system, stable mood, and high levels of energy, and imbalances can lead to inflammation and weakened immunity.
Vitamin D can help produce and balance steroid hormones, including testosterone, estrogen, and cortisol, improving hormonal balance. So, to enjoy these benefits of vitamin D, you need to provide it from sources such as sunlight and supplements [5] [6] [7] [8].
Ways of Getting Adequate Vitamin D
You can source adequate vitamin D from sunlight exposure and supplementation.
Sunlight Exposure
When UVB rays from sunlight reach the skin, vitamin D synthesis begins. This synthesis converts 7-dehydrocholesterol to pre-vitamin D3, which then transforms into vitamin D3, the active form.
For maximum UVB exposure, you can be in sunlight between 10 a.m. and 2 p.m. However, sunscreens block UVB rays and reduce vitamin D synthesis. Allowing short, direct sunlight exposure can boost vitamin D naturally.
Supplementation
If, for any reason, you cannot use direct sunlight, you can take vitamin D3 supplements with K2 because D3 is the most active and effective form of vitamin D for the body.
Although you need to consult a healthcare professional for proper dosage, a dose of 4,000 to 5,000 IU daily is generally safe. Also, avoid high doses (over 10,000 IU) for long periods without medical supervision, as excess levels may lead to toxicity.
Some people also believe we can boost our immune function through vaccination, especially during a pandemic or with viral diseases like flu. However, vaccines are not everything.
The Role of Vaccines and Natural Immunity
While vaccines help control pandemics effectively, they’re not a standalone solution for all individuals and should not be mandatory because supporting the innate immune system with lifestyle measures such as a balanced diet, sunlight exposure, enough sleep, and consuming nutrients is critical in fighting viruses, including COVID and the common flu.
Also, some individuals naturally have weaker immunity because of genetic factors, but many others have immune problems due to lifestyle factors, which can be modified and improved.
Additional Immunity-Boosting Strategies
In addition to sun exposure and supplements, we can modify lifestyle habits and consume nutrients to improve immunity and decrease inflammation. Here are the most effective strategies:
- Enough Rest and Sleep: 7-9 hours of sleep each night is important in regulating immune cells and reducing inflammation [9] [10].
- Regular Exercise: Regular, moderate exercise can improve immune function, but too much exercise can increase inflammation and reduce immunity [11] [12].
- Hot and Cold Exposure: Fever is the body's natural defense mechanism against infection. Occasionally exposing the body to high temperatures, such as through saunas, can activate interferons, proteins that boost immunity and help fight infections [13] [14].
- Sunlight and Nature: In addition to vitamin D, near-infrared light from sunlight provides energy and improves cellular function. Being outdoors in nature reduces stress hormones, lowers inflammation, and strengthens the immune system [15] [16].
- Healthy Diet: Avoid processed foods, seed oils, excessive alcohol, and tobacco, as these increase inflammation and weaken immunity. A balanced diet with whole foods supports metabolic and immune health [17] [18].
- Essential Nutrients: Consuming zinc, quercetin, and NAC (N-Acetyl Cysteine) can positively impact the immune system. Zinc helps the production and function of immune cells and can reduce the duration of colds [19] [20]. Quercetin is an antioxidant that increases zinc absorption and has antiviral properties [21] [22]. NAC (N-Acetyl Cysteine) contains antioxidant and anti-inflammatory properties, supporting respiratory health and detoxification [23] [24].
Vitamin D3/K2 Supplements
- Bronson Vitamin K2 (MK7) with D3 Supplement Non-GMO Formula 5000 IU & 90 mcg MK-7 Easy to Swallow D K Complex, 250 Capsules
- Dr. Berg D3 K2 Vitamin 5000 IU w/MCT Powder - Includes 50 mcg MK7 Vitamin K2, Purified Bile Salts, Zinc & Magnesium for Ultimate Absorption - K2 D3 Vitamin Supplement - 60 Capsules
About Dr Roger Seheult
Dr. Seheult is currently an Associate Clinical Professor at the University of California, Riverside School of Medicine, and an Assistant Clinical Professor at the School of Medicine and Allied Health at Loma Linda University.
Dr. Seheult is quadruple board-certified in Internal Medicine, Pulmonary Diseases, Critical Care Medicine, and Sleep Medicine through the American Board of Internal Medicine.
Roger's current practice is in Beaumont, California where he is a critical care physician, pulmonologist, and sleep physician at Optum California. He lectures routinely across the country at conferences and for medical, PA, and RT societies, is the director of a sleep lab, and is the Medical Director for the Crafton Hills College Respiratory Care Program.
