Posted in General by Penny WadePenny Wade on 22 April 2021

So what vitamins and supplements are best? 

Vitamin A

  • Vitamin A is not anti viral but helps to maintain  immune function. Vitamin A deficiency leads to a susceptibility to infection.
  • If you do not eat enough protein you will be Vitamin A deficient. 
  • So need to eat 1.2 to 1.5g of protein per kg of body weight per day.

Vitamin C 

  • Is anti viral and an anti oxidant.
  • Great benefit for those who do lots of exercise. 
  • Dose 500mg to 2g/day.
  • The ascorbic acid in Vatamin C inhibits the proliferation of the influenza virus.


  • Moderately anti viral and as an anti biotic. Reduces inflammation. Decreases severity and duration of the flu.
  • Common as we get older, if immunodeficient, obese or with diabetes and atherosclerosis.

Vitamin D3

  • It is an immune modulator and conserves Vit C in the body. It is also an anti oxidant thus helping to protect us from infection.
  • As we age levels decrease particularly in Winter. Acceptable levels are 80nmol/L. But in a sunny country like Australia 135 to 200nmol/L are best.
  • Best to aim for 80% of top levels in the pathology range.  So if you only have 75nmol/L from your blood test then to raise it to say 100nmol/L you would need to take 1000i.u for 3 months then retest. That would be one Vit D3 capsule. 

Or to get your Vit D3 naturally you need the following mins in the sun, arms and shoulders visible. 

7 to 40 mins at noon in Winter

6 to 7 mins at 10am or 3pm in Summer . With figures somewhere in between in Spring and Autumn.

Ubiquinol or Ubiqunone - Co Q10

  • This is depleted when we are ill leading to a loss in energy with a possible damage to mitochondria( energy cells).
  • Moderates inflammation.


  • Elevated blood glucose associated with diabetes can increase viral infections caused by influenza and replication of the influenza virus. 
  • Elevated blood glucose can also suppress the immune response and exacerbate respiratory problems.


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April 2021

In this editiion I advise on the dates in May when I am away. I discuss strengthening the immune system to help reduce the impact of viruses using vitamins and minerals or the environment and finally issues of health in the over 60s and how you can help yourself or I can help you with massage, exercise and herbs. 

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