Fighting the Flu: En Guarde
Here in the Pacific Northwest we are transitioning into cold and flu season. The most frequent question I hear is, “Are there supplements to prevent colds and flu in my child?” Completely? Reliably? No. But there are some great options on the radar that might decrease the frequency and severity of symptoms. Let’s talk about two of them: vitamin D and probiotics.
Vitamin D
Vitamin D is an important substance in our latitude. This vitamin is naturally synthesized in our skin by direct exposure to UVB rays from the sun. Unfortunately, in the Pacific Northwest, we are unable to get natural UVB sunlight from November to April every year. This results in a high prevalence of vitamin D deficiency among all ages in northern latitudes. What does this have to do with colds and flu? There is evidence that vitamin D plays an important role in telling some of our white blood cells (infection fighters) what to do. The exact way it manages infections is not entirely clear. It is possible that under the direction of vitamin D, our white blood cells can both be spurred to action against certain infectious invaders, and also calmed down in other situations so that we experience less adverse symptoms. This is called modulation. Further, vitamin D has the potential to alleviate some of the “winter blues” symptoms that we experience in the dark months. We do know that our brain chemistry can have a profound impact on our immune function. The connection here being that improved mood can lead to improved immune function.
So, how much vitamin D? That’s up for great debate. Probably the best step is to have you and your child’s vitamin D checked with your doctor. This will help you determine how far you need to go to reach optimal. You and your doctor can determine the dose. A 2008 journal article in Pediatrics suggested that child intake of vitamin D should be at least 400IU of vitamin D3 per day. I would bet that as more research becomes available, this dose will change. Some recent studies have upped the adult dose to 1000-2000IU per day of vitamin D3. Many of my patients get their vitamin D from cod liver oil. This is different than fish oil (which is only fish skin and body oil) as the cod liver includes vitamin D and vitamin A. Additionally; cod liver oil contains healthy fats for brain and body development. Look for a brand that is quality tested for mercury and pesticides. There have been cases of vitamin D and vitamin A toxicity from overuse of supplements, as well as significant supplement/medication interactions, so always check with your physician before starting on these potent therapies.
Probiotics:
Probiotics are tiny organisms that live in our bodies. They help our body digest food, fight inflammation, and possibly stop colds and flu in their tracks. Probiotics go by the names: lactobacillus, bifidobacterium, acidophilus, and saccharomyces. A 2009 article in the journal Pediatrics investigated whether supplementing these tiny organisms to children during the winter months helped kids with colds. It did! The children who were given probiotics in the study experienced less severe: cough, fever, and runny nose. It also shortened the duration of all these symptoms and decreased antibiotic use in these kids. Further, the children who faired the best were the ones who took in 2 types of the healthy organisms.
So, how do you find probiotics and what should you take? While probiotics can be found in any health food store, many brands are unregulated and may actually contain harmful bacteria. There are also some chronic conditions that are contraindicated. Your doctor is the best source of information about finding a quality brand and dose. Probiotics can come as liquid, capsules, powder, or chewable tablets. Once your doctor tells you the brand and dose, look for one that contains a combination of at least two of the organism types listed above. Alternatively, cultured milk, soy, and coconut products can contain live cultures as well. However, I find the individual probiotic products to be superior when using them for cold and flu symptoms.
While there is no magic pill to prevent illness, these simple ideas have the potential to make the winter months much more comfortable. To your health!
ThurstonTalk.com would like to thank Dr. Hirst for her guest post.
Dr. Hirst is a graduate of Bastyr University and Bastyr Center for Natural Health’s Clinical Residency Program in naturopathic family medicine. She has interned with the Family Medicine Service of Swedish Hospital in Seattle, the Highline Cancer Center in Burien, and with public health physicians in Ecuador and Mexico. Her practice serves eastside Seattle. www.drshannonhirst.com
