WEBVTT 1 00:00:00.680 --> 00:00:03.000 It's been aessinal health but doctor Paul and that's me. 2 00:00:03.080 --> 00:00:07.440 I'm doctor Paul. Today we're looking at preparing for cold 3 00:00:07.440 --> 00:00:09.400 and flu season, things that you can do that you 4 00:00:09.439 --> 00:00:11.839 probably have control over in your life. And this section 5 00:00:12.080 --> 00:00:16.039 is going to be on supplemental nutrients. So in the 6 00:00:16.039 --> 00:00:19.079 previous section we talked about diet and lifestyle and other 7 00:00:19.079 --> 00:00:22.960 stuff like that. Now what supplemental things might be good? 8 00:00:23.239 --> 00:00:26.280 So first off, let me just say nothing I'm going 9 00:00:26.320 --> 00:00:28.879 to share with you is anything other than general health 10 00:00:28.920 --> 00:00:34.159 information from a doctor. This is not medical advice, So 11 00:00:34.280 --> 00:00:37.560 you should take this information and work it out with 12 00:00:37.880 --> 00:00:41.679 a healthcare provider that is trained to sort these things 13 00:00:41.719 --> 00:00:44.840 out for you. So don't take medical advice from people 14 00:00:44.960 --> 00:00:49.479 on the radio or YouTube and stuff. But that being said, 15 00:00:49.880 --> 00:00:52.880 just a little quick education. So in the nutrient world, 16 00:00:53.399 --> 00:00:55.759 on the supplement side of things, we might have things 17 00:00:55.799 --> 00:01:00.280 like amino acids, so those makeup proteins usually broken down, 18 00:01:00.359 --> 00:01:03.439 you know, like tyrosine, et cetera. We might have a 19 00:01:03.520 --> 00:01:06.200 number of amino acids put together like a tripeth of 20 00:01:06.319 --> 00:01:09.840 like gluted thione. Then we might have fats and fatty 21 00:01:09.879 --> 00:01:14.400 acids like the phospholipids or fiss oil, Omega three six's, 22 00:01:14.480 --> 00:01:21.439 et cetera. And then we can have vitamins and minerals, 23 00:01:21.519 --> 00:01:23.799 and so minerals are going to be water soluble, they're 24 00:01:23.840 --> 00:01:26.920 going to be the inorganic part of cofactors. And the 25 00:01:27.000 --> 00:01:30.239 vitamins then fall into two categories, which is fat soluble 26 00:01:30.239 --> 00:01:34.359 and water soluble. And so if we're looking at fat 27 00:01:34.359 --> 00:01:36.920 and water soluble, why would we care about the difference. Well, 28 00:01:37.439 --> 00:01:41.000 fat valuable vitamins we tend to if we take very 29 00:01:41.040 --> 00:01:43.719 much of them, we tend to recommend that you do 30 00:01:43.799 --> 00:01:46.079 a large amount in the beginning kind of a loading dose, 31 00:01:46.120 --> 00:01:49.040 and then taper off to a maintenance dose. Because a 32 00:01:49.120 --> 00:01:52.560 fat soluble vitamin, your body can build up in the tissues. 33 00:01:52.719 --> 00:01:55.439 And while they're very useful for you, there are there 34 00:01:55.439 --> 00:01:59.439 are toxicity associations with too high of the fat soluble items. 35 00:01:59.560 --> 00:02:02.719 So you want to have some advice and guidance if 36 00:02:02.760 --> 00:02:04.719 you're going to do like a lot of any particular 37 00:02:04.719 --> 00:02:08.080 fat soluble vitamin beyond your food or maybe a multi 38 00:02:08.120 --> 00:02:12.080 vitamin or something. Whereas the water soluble vitamins are mostly 39 00:02:12.120 --> 00:02:14.400 not stored. They're a little bitter stored here and there, 40 00:02:14.439 --> 00:02:18.000 but mostly what you eat or consume today is gone 41 00:02:18.560 --> 00:02:21.680 by tomorrow or the next day, and so the water 42 00:02:21.759 --> 00:02:24.360 soluble are considered a lot more safe. Now they might 43 00:02:24.400 --> 00:02:27.960 cause other like gas er, intestinal upset or other things 44 00:02:28.039 --> 00:02:31.080 like that, but generally they're pretty safe. So the fat 45 00:02:31.120 --> 00:02:35.240 solubles are A D E and K A D E 46 00:02:35.319 --> 00:02:38.000 N K. Those are our fat soluble vitamins and they 47 00:02:38.000 --> 00:02:41.240 are all very important in the world of your immune system. 48 00:02:41.439 --> 00:02:43.199 Now we'll talk about them first, and we'll talk about 49 00:02:43.240 --> 00:02:47.560 water soluble stuff. So a real common one. We saw 50 00:02:47.599 --> 00:02:50.400 more about this in the last couple of years with COVID, 51 00:02:50.759 --> 00:02:54.039 where there's some publications where people with more normal, like 52 00:02:54.159 --> 00:02:59.400 higher normal levels of vitamin D had less dangerous versions 53 00:02:59.439 --> 00:03:01.680 of COVID when they were in the hospital and on 54 00:03:01.719 --> 00:03:06.360 and on. I've talked about that on previous podcasts and 55 00:03:06.759 --> 00:03:09.719 put out those data and that sort of stuff. But basically, 56 00:03:09.840 --> 00:03:12.759 vitamin D levels you want to be sufficient. Now you 57 00:03:12.759 --> 00:03:17.479 can get a vitamin D test pretty easily, and generally speaking, 58 00:03:18.159 --> 00:03:22.560 that's fine for general monitoring. If a person has never 59 00:03:22.680 --> 00:03:25.280 taken vitamin D, a lot of times their healthcare provider 60 00:03:25.360 --> 00:03:28.080 might say, well for a month, why don't you take extra? 61 00:03:28.360 --> 00:03:29.960 You know, kind of get the level up and then 62 00:03:30.039 --> 00:03:33.439 we'll go down to a maintenance dose. Maintenance dose might 63 00:03:33.479 --> 00:03:36.439 be two thousand, I use five thousand, I use ten thousand. 64 00:03:36.479 --> 00:03:40.879 I depends on how your body utilizes the vitamin D. Now, 65 00:03:40.919 --> 00:03:43.800 normally in modern times, when we're supplementing with vitamin D, 66 00:03:44.000 --> 00:03:48.400 vitamin D and vitamin K like K like king go together, 67 00:03:48.520 --> 00:03:50.560 and they do a lot of work together. So we 68 00:03:50.599 --> 00:03:53.680 think about vitamin D for bones, right. Well, one of 69 00:03:53.719 --> 00:03:57.599 the reasons vitamin D works for calcium metabolism and bones 70 00:03:58.120 --> 00:04:02.680 is because the vitamin K is there to help it 71 00:04:02.840 --> 00:04:04.840 get the calcium in the right direction and so that 72 00:04:04.840 --> 00:04:07.159 it doesn't go to a soft issue, goes to the bone. 73 00:04:07.479 --> 00:04:09.039 But it turns out that they do a lot of 74 00:04:09.080 --> 00:04:12.719 other things together. Vitamin D obviously does way more. It's 75 00:04:12.800 --> 00:04:17.199 involved in immune function, hormone function, et cetera. So most 76 00:04:17.199 --> 00:04:20.480 of the vitamin D supplements now you can also get 77 00:04:20.480 --> 00:04:24.959 a vitamin D slash K two, so D and KK 78 00:04:25.120 --> 00:04:28.879 like king DK two supplements and those maintenance ones are 79 00:04:28.959 --> 00:04:32.680 usually like five thousand units of vitamin D and some 80 00:04:32.879 --> 00:04:36.879 hundred micrograms of K two, and that's it's a particular ratio, 81 00:04:36.920 --> 00:04:40.319 and most supplement companies that are reliable have that figured out. 82 00:04:40.639 --> 00:04:43.360 If you're just taking vitamin D, that's that's fine too. 83 00:04:43.519 --> 00:04:46.000 It's just I think for long term use, D and 84 00:04:46.079 --> 00:04:49.879 K two go better together. And again you know, run 85 00:04:49.920 --> 00:04:53.680 that by your healthcare provider. Vitamin A something certainly that 86 00:04:53.720 --> 00:04:57.360 we can get toxic with. Pregnant women should take very 87 00:04:57.399 --> 00:05:01.600 low doses of vitamin A as a potential toatogenicity to 88 00:05:01.639 --> 00:05:05.439 the fetus. But vitamin A is very important. It's also 89 00:05:05.560 --> 00:05:11.959 very important and acute use when we have especially respiratory infections, viruses, 90 00:05:12.000 --> 00:05:14.839 stuff like that, So vitamin a while we don't want 91 00:05:14.879 --> 00:05:18.639 you know, tons and tons forever, a lot of people 92 00:05:18.720 --> 00:05:22.040 are quite low, their diet may not have as much 93 00:05:22.839 --> 00:05:25.800 you know whatever. So a lot of times we are 94 00:05:25.920 --> 00:05:28.759 recommending things, you know, on an acute basis, we might 95 00:05:28.800 --> 00:05:33.000 give like a larger dose of vitamin a, sometimes twenty 96 00:05:33.040 --> 00:05:37.000 five or fifty thousand international units of a fat soluble 97 00:05:37.079 --> 00:05:39.319 vitamin A for a little bit, and then we take 98 00:05:39.480 --> 00:05:42.959 the person down, sometimes more, sometimes less. Again that's a 99 00:05:43.000 --> 00:05:46.680 clinical decision to make. But vitamin A is incredibly important 100 00:05:47.199 --> 00:05:52.879 in your respiratory function. It works in all epithelial tissues 101 00:05:53.360 --> 00:05:56.920 and your respiratory epithelium is a big place that it works, 102 00:05:57.040 --> 00:06:00.360 and so it helps support the immune system. There also 103 00:06:00.399 --> 00:06:03.800 been used in a number of other things to support 104 00:06:03.959 --> 00:06:07.279 immune function. The thing, just like with vitamin D being 105 00:06:07.279 --> 00:06:10.839 a fat soluble, is that if you take a high 106 00:06:10.879 --> 00:06:12.920 dose for a long period of time, you can get 107 00:06:13.439 --> 00:06:16.839 overdose or toxicity symptoms, which is why if you're going 108 00:06:16.920 --> 00:06:18.879 to do a lot of this or long term, you 109 00:06:18.920 --> 00:06:22.439 really should be working with a practitioner who understands how 110 00:06:22.560 --> 00:06:25.639 nutrients work and how to guide you there. Then the 111 00:06:25.720 --> 00:06:29.600 last one is E Vitamin E like Edward and so 112 00:06:29.759 --> 00:06:33.399 vitamin E is a good base nutrient. A lot of 113 00:06:33.439 --> 00:06:36.480 times if you can get two or three hundred international 114 00:06:36.560 --> 00:06:39.800 units of good vitamin E in a good quality multivitamin, 115 00:06:39.839 --> 00:06:42.920 that's plenty for you. We use it because it's part 116 00:06:42.920 --> 00:06:46.959 of the oxidation reduction system in the body, and so 117 00:06:47.040 --> 00:06:52.160 the redox system is there to help to modulate oxidation. 118 00:06:52.560 --> 00:06:54.560 We always want both of them going on, but we 119 00:06:54.639 --> 00:06:56.480 want to get back to kind of the midline, and 120 00:06:56.480 --> 00:06:59.680 that's what the oxydation reduction system does, and vitamin E 121 00:06:59.800 --> 00:07:03.439 is a big component of that as well. So usually 122 00:07:03.600 --> 00:07:05.879 lower dose as though because it's kind of a chronically 123 00:07:05.959 --> 00:07:09.800 administered thing. Target doses are usually two hundred to four 124 00:07:09.879 --> 00:07:12.519 hundred international units a day for most adults, but you 125 00:07:12.639 --> 00:07:15.439 might be a little higher for certain things. And again, 126 00:07:15.480 --> 00:07:18.360 if it's worked out with your healthcare provider, whatever they 127 00:07:18.360 --> 00:07:21.720 come up with is great. Now, we also want to 128 00:07:21.759 --> 00:07:24.319 talk about water solubles and I'm going to keep this 129 00:07:24.439 --> 00:07:26.800 to just some of the basic, the big ones, So 130 00:07:26.879 --> 00:07:31.120 vitamin C. We've had plenty of videos and audio on 131 00:07:31.199 --> 00:07:35.480 vitamin C. Bottom line is it is water soluble. It 132 00:07:35.600 --> 00:07:37.839 leads your body. You don't store much in your body, 133 00:07:38.360 --> 00:07:40.959 and as soon as you get sick, your vitamin D 134 00:07:41.120 --> 00:07:45.279 levels plummet down to all either undetectable or almost undetectable. 135 00:07:45.600 --> 00:07:48.279 And that's because it's fully dependent on you eating it 136 00:07:48.439 --> 00:07:51.360 all the time every day. The problem with that is 137 00:07:51.360 --> 00:07:54.040 is that vitamin C is involved not just in oxidation 138 00:07:54.199 --> 00:07:57.879 reduction generally, but it's also involved in kind of the 139 00:07:57.879 --> 00:07:59.959 care and feeding of a lot of the immune set. 140 00:08:00.879 --> 00:08:03.360 A lot of the reactions that the immune cells use 141 00:08:03.480 --> 00:08:07.959 to create an immune response are vitamin C dependent. And 142 00:08:08.480 --> 00:08:11.920 what we see in some research anyway, is that if 143 00:08:11.959 --> 00:08:16.240 we keep the vitamin C levels up to normal during 144 00:08:16.519 --> 00:08:21.759 an acute or even a exacerbated dangerous illness, people will 145 00:08:21.800 --> 00:08:25.680 be in the hospital less time and may have some 146 00:08:25.800 --> 00:08:29.319 less sequali etc. So vitamin C you can take now 147 00:08:29.759 --> 00:08:32.200 a lot of times. The limit is your bowels. If 148 00:08:32.240 --> 00:08:33.960 you take too much vitamin C all at once, you 149 00:08:34.000 --> 00:08:37.919 get loose stools. It's not dangerous, it's just uncomfortable. So 150 00:08:37.960 --> 00:08:39.480 what we usually have people do is take it with 151 00:08:39.519 --> 00:08:41.720 each meal, split it up through the day, and have 152 00:08:41.799 --> 00:08:44.919 them start with five hundred milligrams and go up until 153 00:08:44.919 --> 00:08:47.919 their vowels feel a little bit loose. So three times 154 00:08:47.960 --> 00:08:53.759 a day, and that's usually really well tolerated. And vitamin 155 00:08:53.840 --> 00:08:55.480 C it's one of those things that you know, when 156 00:08:55.480 --> 00:08:57.879 you're healthy, you can take just a little bit, and 157 00:08:57.960 --> 00:08:59.559 if you're getting sick, you might want to take a 158 00:08:59.559 --> 00:09:01.879 lot more and then kind of you know, taper down 159 00:09:01.879 --> 00:09:05.960 when you're feeling better. But vitamin C is definitely a 160 00:09:06.080 --> 00:09:08.840 very good preventive device on the front end. How does 161 00:09:08.879 --> 00:09:11.200 it keep you from getting sick? Not all the time, no, 162 00:09:11.399 --> 00:09:14.000 but again you don't have to try, you know, and 163 00:09:14.080 --> 00:09:16.639 do everything you can to be a big target for 164 00:09:16.879 --> 00:09:22.200 immune problems. The B vitamins generally are water soluble, as well. 165 00:09:22.320 --> 00:09:25.039 They have some cousins that are kind of go both ways, 166 00:09:25.960 --> 00:09:28.480 but most of the vitamins, and if you look even 167 00:09:28.480 --> 00:09:32.080 in the research for COVID, COVID prevention all that stuff, 168 00:09:32.480 --> 00:09:36.960 there's a lot of inferential research around like using the complex, 169 00:09:37.000 --> 00:09:40.600 et cetera, because they run so many enzyme systems. And 170 00:09:40.840 --> 00:09:43.279 what we want to remember is that the bee vitamins 171 00:09:43.320 --> 00:09:46.879 do a lot of the work with enzyme cofactor, but 172 00:09:46.960 --> 00:09:50.039 they always work with minerals, so we'll talk about minerals too. 173 00:09:50.720 --> 00:09:55.639 Then there's a glutathione and supportive things. So anecetyl systeine 174 00:09:55.759 --> 00:09:58.240 is actually a form an oral form of an amino 175 00:09:58.279 --> 00:10:01.840 acid that's a rate limit amino acid for the formation 176 00:10:02.159 --> 00:10:05.360 of gluet to thione. It also does other things like 177 00:10:05.440 --> 00:10:08.000 thin your mucus out. Turns out it's very helpful for 178 00:10:08.039 --> 00:10:11.320 your resptory system, et cetera. And it can be directly 179 00:10:11.360 --> 00:10:15.120 supportive to your immune system. So a lot of people 180 00:10:15.200 --> 00:10:18.879 will take antocetyl system. Again, it's water soluble, it's quite safe, 181 00:10:19.559 --> 00:10:22.039 and so if your healthcare provider recommends that that's what 182 00:10:22.039 --> 00:10:25.440 they're going for. Probably now you might use anicetyl system 183 00:10:25.600 --> 00:10:28.879 therapeutically such as in a nebulizer or something. But this 184 00:10:28.960 --> 00:10:32.279 is more oral preventive use. A lot of people now 185 00:10:32.320 --> 00:10:37.399 will take glutathione, the acetyl glutathione or the liposomal glutathione 186 00:10:37.519 --> 00:10:41.240 or reasonably absorbable orally glutathion on itself is not terribly 187 00:10:41.279 --> 00:10:45.759 absorbable orly but acetyl or lipeosomal glutedthione, and we'll have 188 00:10:45.879 --> 00:10:49.519 people take that with their vitamin C kind of chronically 189 00:10:49.720 --> 00:10:54.320 in preparation for assaults on the immune system. And then 190 00:10:54.519 --> 00:10:58.600 the final part I wanted to just mention was the minerals. 191 00:10:58.639 --> 00:11:03.200 And so early in the COVID experience, the discussion of 192 00:11:03.279 --> 00:11:06.799 zinc ionophores and zinc and all this got everyone really excited. 193 00:11:07.440 --> 00:11:09.799 And so everyone's taking these tons and tons of zinc 194 00:11:09.879 --> 00:11:12.399 and now everyone's got like too much zinc and their 195 00:11:12.600 --> 00:11:16.039 copper is suppressed, which for some people may not be bad, 196 00:11:16.080 --> 00:11:19.000 but it's one of those things where it's a balanced thing. Yes, 197 00:11:19.240 --> 00:11:21.840 if it's you're gonna do it for two, three, four weeks, 198 00:11:22.159 --> 00:11:23.440 you're going to take a lot of zinc and it 199 00:11:23.480 --> 00:11:26.279 doesn't make you throw up great, you know. Whatever, what 200 00:11:26.360 --> 00:11:29.639 I tended to do with patients, especially during COVID was 201 00:11:29.720 --> 00:11:33.000 to have them do a multi mineral that's going to 202 00:11:33.039 --> 00:11:35.639 have a good quantity of zinc, a little bit of copper, 203 00:11:35.679 --> 00:11:38.960 and then all the other trades minerals like selenium and chromium, 204 00:11:38.960 --> 00:11:41.919 et cetera, because they really work better together. And it's 205 00:11:41.960 --> 00:11:44.559 not just zync that is helpful with the immune system. 206 00:11:44.600 --> 00:11:47.039 It's it's sort of the famous trace mineral, but you 207 00:11:47.120 --> 00:11:50.360 need the other minerals as well. So a good trace 208 00:11:50.480 --> 00:11:54.360 mineral is better long term for that than just taking 209 00:11:54.399 --> 00:11:58.120 a lot of one trace element, and that includes zinc. Now, 210 00:11:58.320 --> 00:12:01.120 if you're really around a lot of people, or you 211 00:12:01.159 --> 00:12:03.480 know you're going to be exposed or something like that, 212 00:12:04.279 --> 00:12:08.639 then a lot of people will, for example, use like 213 00:12:08.759 --> 00:12:11.879 zinc lozenges when they're on airplanes, you know, increase the 214 00:12:12.000 --> 00:12:15.720 zinc in their oral fringeal area. Actually works better if 215 00:12:15.720 --> 00:12:19.679 it's directly in contact with your nucus membranes, or they 216 00:12:19.720 --> 00:12:23.000 might take a little extra zinc while they're traveling, et cetera. 217 00:12:23.159 --> 00:12:25.480 That's fine, but I think long term you're better off 218 00:12:25.600 --> 00:12:30.440 using a multi mineral. So that's a little quick trip 219 00:12:30.559 --> 00:12:33.399 through nutrients. You can also go on the doctor a 220 00:12:33.559 --> 00:12:38.440 Now website dr now Dot com and look into the 221 00:12:38.559 --> 00:12:42.600 archives of the of the newsletter, and there's nutrients for 222 00:12:42.639 --> 00:12:44.840 COVID in there in the newsletter, and we've got a 223 00:12:44.840 --> 00:12:47.240 ton of them in the videos and in the audio 224 00:12:47.279 --> 00:12:50.480 for the podcast as well. But again not medical advice, 225 00:12:50.559 --> 00:12:53.799 run all us by your healthcare provider like Share, Subscribe 226 00:12:54.080 --> 00:12:56.480 and I will see you guys for the next session.